Hey Reader,
This week, we’re breaking down the most effective strength-building program and it's not even close.
It also happens to be the simplest form of strength training.
Enter linear periodization— a strength-building framework that gradually increases load and decreases volume in a linear fashion week to week.
Too often, lifters hit plateaus because they lack a plan for progressive overload.
Stemming from too much variation and too much complexity early on in their lifting journey.
Leading to poor progress and frustration over a lack of strength gains cycle to cycle.
In this week's deep dive, I’ll walk you through how linear periodization works, why it’s so effective, and how you can apply it to your training for consistent, long-term strength gains.
This Week's Training
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Day 1 - 2/10/2025
A) Power snatch - 10m E2MOM 3 reps - first 5 building, second five same weight across
B1) Front Squat - 20X1; 3 x 1 @ 87.5-90%; rest 1' and move to B1
B2) Banded Anterior Hip Mobilization - 3 x :30e; rest 1' and move to B1
C) Metcon
3 rounds for time
20 Cal Ski
15 Dumbbell Thrusters 50/35#
8 Burpee Box Jump Overs 24/20"
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Be sure to snap a pic of your training and tag @WillMurtagh_DPT on social!
Deep Dive
How To Use Linear Periodization For Huge Strength Gains
​Strength training programs often promise rapid gains, but many fail to deliver long-term results.
If you’ve ever felt stuck in your progress, it’s likely not due to a lack of effort but rather an ineffective training structure.
Many lifters chase complex, ever-changing workouts, thinking they need variety and complexity to get stronger.
The truth is, that the fastest strength gains come from simplicity not complexity.
The linear periodization approach is the most effective way to build strength over time.
By following a structured training cycle that gradually adds load to a certain lift week to week you can take advantage of small weekly gains to build huge strength levels over a year.
What is Linear Periodization?
Linear periodization is a structured strength training program that systematically adjusts training variables—volume and intensity—over time for steady progress.
It follows a linear approach, gradually shifting from high-volume, low-intensity training to low-volume, high-intensity training across specific phases of a training cycle.
This form of periodization is typically divided into macrocycles, mesocycles, and microcycles, which help plan long-term progress.
The macrocycle is the full training process or year, often lasting several months.
Within it, mesocycles (four to six week cycles) focus on distinct training phases such as hypertrophy, strength, and power.
Microcycles, usually lasting a week, outline the details of each training session, including the number of reps, sets, and rest periods.
By following a systematic training program, lifters avoid stagnation, reduce the risk of injury, and build strength effectively.
This linear periodization approach is particularly beneficial for beginner clients and strength athletes aiming for steady, long-term progress.
Why Linear Periodization Works for Strength Gains
Gradual Progression for Consistent Strength Gains
One of the biggest advantages of a linear periodization program is its structured linear progression.
Instead of randomly increasing the amount of weight or making frequent changes to exercises, it follows a step-by-step increase in training load while decreasing the number of repetitions.
This method ensures steady, small strength improvements that add up over a macrocycle for huge gains.
For example, a five-pound weekly increase on your bench press over 52 weeks adds up to a 260-pound increase.
Will you add 260 pounds to a lift? Maybe, but you can see how effective this approach can be when all other variables like nutrition, sleep, recovery, etc. are optimized.
Optimized Adaptation to Heavy Loads
Your muscles, tendons, and nervous system need time to adapt to heavier weights.
The linear method of periodization provides a systematic approach that allows these structures to strengthen gradually, potentially reducing the risk of injury.
Technique Mastery
If you're a beginner client, jumping straight into heavy weights can compromise your form and increase the likelihood of injury.
A linear plan ensures that you first build a foundation with high-volume, low-intensity training before advancing to low reps with heavy weight.
This gradual increase gives you time to refine your technique on key lifts like the bench press and overhead press, making it easier to lift efficiently as you enter the final phase of your program.
How to Implement Linear Periodization
A linear periodization program progresses through distinct phases, each designed to build upon the previous one.
By following a systematic approach, you ensure steady strength gains while minimizing the risk of injury.
Phase 1: High Volume, Low Intensity (Weeks 1-4)
In the preparation phase, you’ll focus on movement quality, muscular endurance, and establishing a strength base.
Perform 3-4 sets of 10-12 reps per exercise using moderate weight.
The goal is to refine technique while accumulating a high volume of work to prepare your body for heavier loads in later training phases.
Phase 2: Moderate Volume, Moderate Intensity (Weeks 5-8)
As you enter this hypertrophy phase, continue increasing the amount of weight being used.
Use 4 sets of 8-10 reps to balance training intensity with progressive overload.
This phase promotes muscle growth while reinforcing your strength for the next stage.
Phase 3: Lower Volume, Higher Intensity (Weeks 9-12)
At this stage, the focus shifts toward developing maximum strength. Perform 4-5 sets of 6-8 reps, lifting heavier loads.
This rep range shifts from cytoplasmic hypertrophy to myofibrillar hypertrophy.
In other words, increasing the amount of fluid in the muscle to actually grow the size of the muscle fibers.
This leads to strength gains becoming more noticeable, and power output improves as your body adapts to increased resistance.
Rest periods between sets may extend to support recovery and performance.
Phase 4: Low Volume, High Intensity (Weeks 13-16)
The final phase is where you lift near-maximal weights to peak your strength. Perform 5 sets of 3-5 reps, emphasizing top-end strength levels.
At this point, your nervous system has adapted to the point where producing top-end strength is possible.
Versus the early weeks when the brain and muscles are getting better at coordinating effort.
This phase is critical for strength athletes aiming for peak performance in competition or testing one-rep maxes.
When to Modify Linear Periodization
While linear periodization works well for beginner strength athletes, more advanced lifters may need additional variation or load monitoring to continue progressing.
Programming styles such as undulating periodization include variations in training intensity and rep ranges throughout the week to prevent stagnation and train different qualities weekly.
​Although this kind of periodization can be very effective for advanced lifters it typically will not have the same adaptation speed of a simple linear approach.
As you become more adept at producing force you need more complexity to drive adaptation.
While carefully monitoring the strain on your nervous system and recovery.
​If you're not an advanced lifter you likely don't need this level of control.
You'll want a high frequency of loading to maximize the amount of adaptation that you create from your training.
Final Thoughts on Linear Periodization
In my experience as a coach, the linear periodization approach is the most effective way to build strength consistently.
By following a structured, systematic training program, you eliminate guesswork and ensure steady improvements while minimizing the risk of injury.
If you have found yourself spinning your wheels in your strength training and can't seem to make progress give this training approach a try.
You may just need to simplify things, slow down your weekly load increase, and let time do its thing.
It's helped myself and my clients build great strength over time and I'm sure it will work the same for you.
If you'd like me to help identify where your strength training is lacking and create a plan to improve it, book a free consultation here.
If you have questions about this week's deep dive or want a topic covered, reply to this email and let me know!
Read more about improving your strength for CrossFit (HERE)
This Week's Blog Post
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Dumbbell Deadlift vs Barbell: Which Is Better and Why
This blog will help you understand the differences between dumbbell deadlifts and barbell deadlifts, exploring their unique benefits and when each variation might be the better option for your fitness goals.
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Talk to you soon, Reader
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Dr. Will Murtagh, PT, DPT, MS, CSCS, CISSN
Physical Therapist | Remote Fitness Coach
I help you train CrossFit without joint pain so that you can reach your highest potential possible.
Want help? Book your free consultation here​
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