Post 31: Loading Paradigm Analysis

          Loading paradigm analysis is neither as confusing nor as scientific as it sounds. In Periodization, Bompa and Haff present some different theories and manners of progressing loading. Linear, Step, and Flat loading are three different paradigms discussed in the chapter, but there are as many as may be permitted by your stupid little imagination. Before this starts sounding too much like a lit review, I'll cut to the chase. How does this help me get stronger?

         The book gives some simple graphs to illustrate the progressions mentioned before, and this got me to thinking; what would my own programming look like on a graph? Well to be frank, it wasn't exactly as I'd imagined. I decided to use volume in the traditional sense (sets x reps x weight) and compare those over weekly intervals in four week waves. To show a couple of the different paradigms in the book I've attempted to recreate them visually.

Linear Progression - 4 weeks

          Linear loading, or progression is most commonly observed with beginning or novice lifters who essentially make progress every time they get under the bar. According to Rippetoe, this occurs primarily because they make gains during each workout through either increased efficiency (larger gains) or purely improved strength (smaller gains.) As the individual begins to experience smaller gains and performance begins to taper, more complex loading patterns or programming needs to be considered. This type of loading may also be used in programming for experienced lifters too - as will be shown next - with the loading manipulations expressed as percentages of current and new PR's.   

Step Loading - 4 weeks (3:1)

          This is an example of step loading. As mentioned in the end of the last paragraph, sometimes linear style progressions can be used during advanced programming. This example includes a three week linear loading progression with deload or restitution period during the fourth week. If for example, this particular loading paradigm were using loads at 90%, 95%, and a new PR attempt - 100%+ - at the third week, a deload week would be warranted for the fourth due to potential for overtraining. Bompa & Haff recommend this style of loading during an adaptation or prep period. 

*The 3:1 ratio refers to number of weeks progression to restitution.

Step Loading - 6 weeks (4:2)

          This is another example of step loading where the loading progressions are taken to a fourth week, which in some circumstances will merit an additional (2 weeks total) of restitution. This extended recovery period would be particularly important if it were during periods of particularly high on field volume, or if it were to fall near the end of a prep or accumulation phase. 

Flat Loading - 12 week (3:1)

          Flat Loading as illustrated above includes three week periods of the same intensity and a fourth week for deloading or restitution. The next three week period is also of consistent - higher than last - loading plus a deload. This is appropriate during a phase of accumulation as suggested by Bompa, or for strength sports, where new strength is developed and needs to be solidified. I think of it as a transition (though not appropriately named) period between preparatory and realization or peaking as it's also called.  

*The 3:1 ratio refers to number of weeks progression to restitution.

Undulating Loading - 12 week (3:1)

          Finally, here is what step loading over 12 weeks may look like. In this case, the three week loading progressions heighten in intensity each of the three weeks followed by a restitution period as we saw in standard linear or step loading. The next period however, increases the loading parameters proportionately to the first week so that each third week is more intense than the last. The restitution periods also increase proportionately to resist any potential performance decreses during those times. 

*This may also be done using flat loading or a 4:2 paradigm.

Other Considerations for Deloading Weeks

          Deloading weeks may also serve a greater purpose than just business as usual using lighter loads. Some useful concentrations for these weeks may be a greater focus on speed work to increase ROFD as popular in the conjugate method. Another use may be to concentrate on a greater amount of assistance type exercises to strengthen synergistic muscle groups. 

          Anyways, there is a quick rundown on some different loading schemes and suggestions for deloading weeks. I like the graphs for providing visual representation of progress and (if I don't get distracted) I will try next time to include some more graphs that illustrate comparison between standard strength volume and volume of special exercises. 

-Alex