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Old 03-18-2010, 03:13 PM   #1
hugh driscoll
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linear progression

Last winter, I worked a strength progression where I did 3x5 back squat, 3x5 press, 1x5 deadlift, 1 to 3 times a week. Over 12 weeks I averaged 1.5 of these linear progression strength workouts each week. Other days were telemark/alpine skiing, cindy/helen style metcon or trail runs.

I am not particularly strong, but I was quite happy with my novice gains.

Since then, I have been doing various high-intensity kettlebell complexes (45min, 2-4x/week) along with days of running or skiing, but very infrequent dedicated strength sessions.

Based on the constraints of my current schedule, I am considering a workout cycle with one strength day per week. Should I still expect to progress with linear gains, though more slowly, or is a single day not enough to get the numbers to climb?

My question is not "Should I do this?", but "Will I have novice linear strength gains on one strength day per week?"

A hypothetical week ...

m rest
t 45 min kettlebell complexes
w run
th strength, 3x5 squat, 3x5 press, 1x5 deadlift
f rest
s run or ski touring
s 45 min kettlebell complexes

Thanks
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Old 03-18-2010, 03:16 PM   #2
Steven Low
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Re: linear progression

What is your weight?
What are your lift numbers?

If you're above a certain ratio of lifts to bodyweight you probably won't get linear progerssion anymore...
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Old 03-18-2010, 03:20 PM   #3
hugh driscoll
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Re: linear progression

5'11, 150lbs

back squat, 205 x 5
press, 95 x 5
deadlift, 225 x 5

I don't know my 1RM max.
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Old 03-18-2010, 06:04 PM   #4
Steven Low
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Re: linear progression

It is likely thatyou have more linear progression in you
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Old 03-19-2010, 10:06 AM   #5
hugh driscoll
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Re: linear progression

Thanks, Steven.

So to clarify, once a week is enough stimulus to progress, just rather slowly?

Power to the People at 5x a week--12 workouts in 2 1/2 weeks
Starting Strength at 3x a week--12 workouts in 4 weeks
Once a week--12 workouts in 12 weeks

Do they all get a similar result at the end?
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Old 03-19-2010, 10:37 AM   #6
Steven Low
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Re: linear progression

No.

More frequency is better, if you can recover from it.

In addition, the fact that you have other stuff you are doing means that depending on your body your progress may be a little slower than it otherwise would have been...
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Old 03-23-2010, 04:23 PM   #7
hugh driscoll
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Re: linear progression

thanks, Steven.
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Old 03-23-2010, 06:37 PM   #8
Aaron Gainer
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Re: linear progression

Go as long as you can till you stop making gains. I still use linear programming with varying different types of movements(ex front squat and back squat on different days) and it works real well.
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Old 03-23-2010, 09:20 PM   #9
Jonathan Cedolia
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Re: linear progression

Do you live near Taos ski area? Sorry to get off topic just wondering.
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Old 03-23-2010, 09:27 PM   #10
Ben Clark
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Re: linear progression

I think at once/wk you might want to try more of a 'take all you can get' approach rather than pure linear pre-planned progress.

Like rather than simply going from 3 * 200 to 3 * 210 go 210-220-225 on a good week and 210-215-215 on a weak week.

If you stick to pure linear you'll have to choose between very conservative progress or largish jumps that you may not make on a bad week.


I am NOT an accomplished lifter or coach and I throw this out as something to consider not authoritative advice.
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