> [!abstract] [[EMC.WEB]] > TYPE: #PROGRAM #INFO For more info about xxx read: 1. [[]] ## Disposition 1. Introduction 2. What is LWP 3. Implementing LWP in your strength program 4. # Introduction One crucial aspect of an effective strength training program is the systematic progression of weights over time this is called [[SYSTEMATIC-OVERLOAD]]. Linear weight progression is a widely recognized and applied method, offers a structured approach to gradually increasing the load on muscles, promoting continuous growth and development. We will explore the concept of linear weight progression, delve into its underlying principles, and discuss the most effective ways to incorporate it into your strength training program. # What is Linear Weight Progression Linear weight progression, is a systematic method of gradually increasing the weights lifted during strength training sessions. The principle behind this approach is to progressively overload the muscles by incrementally adding resistance over time. By following a linear weight progression, you can strategically and steadily challenge your muscles, leading to continuous adaptations and improvements in strength. One of the fundamental principles of linear weight progression is the concept of progressive overload. Progressive overload involves consistently increasing the demands placed on the muscles in order to stimulate growth and strength gains. By gradually adding weight to exercises, you can create a progressive challenge for your muscles, forcing them to adapt and become stronger to meet the increased demands of the program. This progressive overload stimulates the body to build new muscle fibers, enhance neuromuscular coordination, and improve overall muscular strength. Linear weight progression offers a structured framework for training, providing a clear path for advancement. It allows you to track your progress and set tangible goals by incrementally increasing weights in a linear fashion. This linear approach not only helps to prevent stagnation and plateaus but also ensures a balanced and manageable progression that minimizes the risk of injury. # Implementing Linear Weight Progression in your Strength Program To effectively incorporate linear weight progression into your strength training program, several key steps need to be followed. 1. Assess your current strength levels accurately. This can be done through various methods, such as performing a one-repetition maximum (1RM) test or using submaximal testing protocols to estimate your maximum strength. 2. Establish baseline weights for each exercise in your program, that run on the LWP. These baseline weights should be challenging but manageable, allowing for proper form and technique while still providing room for progression. It is essential to select appropriate weights that align with your current strength and skill level to ensure safe and effective training. 3. Determine the increments for weight progression. The key here is to strike a balance between challenging yourself and avoiding excessive jumps in weight. Generally, a conservative increase of 0.5kg to 5kg depending on the exercises. Adjustments can be made based on individual factors such as training experience, recovery ability, and overall goals. 4. Selecting suitable exercises for linear weight progression is another crucial aspect. Compound exercises that engage multiple muscle groups, such as squats, deadlifts, bench presses, and overhead presses, are ideal for linear weight progression due to their inherent ability to handle heavier loads. However, isolation exercises can also be included to target specific muscle groups and address muscular imbalances. 5. Monitoring and tracking progress is vital in any strength training program, at some point the program will grow out of your hands and eighter your joints or the recovery wont match then it is time to reset the program, you may just reset one exercises as this just means you have hit the max in that exercises, for more info read Restart & Deloade section bellow. # Tips for Effective Application of Linear Weight Progression While understanding the principles and steps of linear weight progression is crucial, there are additional tips that can enhance the effectiveness of this approach in your strength training program. First and foremost, consistency and regularity in training are essential. Adhering to a consistent schedule and maintaining regular training sessions allows for optimal adaptation and progression over time. Aim for a balanced distribution of workload across different muscle groups and exercises to ensure overall development and prevent imbalances. Listening to your body is another key aspect of effective application. Pay attention to signs of fatigue, muscle soreness, and recovery. If you consistently struggle with a particular weight or notice a decline in performance, it may indicate the need to adjust the weight progression. On the other hand, if you find an exercise too easy, it might be time to increase the weight increment to ensure ongoing challenge and progress. Incorporating deload periods into your training program is crucial for preventing plateaus and overtraining. A deload period typically involves reducing the intensity or volume of training to allow for recovery and rejuvenation. This strategic reduction in workload helps to prevent burnout, optimize recovery, and create a foundation for future strength gains. Plan deload weeks or periods at regular intervals, such as every 4-8 weeks, to promote long-term sustainability and progress. An alternative to the deload is to reset the program so lets say you have stated the program and have bin on the go for 4 weeks and you begin to feel fatigued, reset program by taking 10-20% off and build up again that way you stay with the program and can hopefully shoot past the old fatigue point and so on. # Case Study: Applying LWP to a program To illustrate the practical application of LWP to a simple one exercises program. We will start by selecting a exercises this will be the Squat our 1rm is 100 kg and we want to build on a 5x5 structure so the code will look like this 5x5@LWP+2.5kg. So we will do 5 sets of 5 reps and add 2,5 kg to our weights with every completed workout. We know our 1RM is 100kg so we should be able to do 5x5@75 but lets start a bit lower lets say 65kg so the first 4 weeks should be a breeze, this will give us time to adjust to the volume of the workout let say we manage to go for 7 weeks leaving us at 82.5 and then we need to reset, taking between 10 and 20% off we decide to restart at 70kg and then build up again. And again... # Increments adjustments As you progress in your LWP programming adding more and more load and restarting over and over again, a good idea is also to adjust your load increments, that is to say the first cycle you may go for 5 kg each week, second cycle you go for 2,5 kg and then lover as you do more and more cycles. # Where LWP shines LWP shines when ever you are working with fixed sets and reps, As a coach I primary use LWP for assistance work, I would use [[PERCENTAGE-BASED]] programming for the main lifts so you can experience more range to compose more complex patterns. # Final notes. Again on the surface LWP should work very good for everything, by just adding a little bit of weight each week LWP is the essence of [[SYSTEMATIC-OVERLOAD]]. But this only work up until a certain level then a LWP program can not take us any further and other thins are required. [EMIL-FBM](https://www.facebook.com/emillykkegaard.hansen) > [!example] #SYSTEM/VERSION > 1. [[230517]] ## REVIEW - [ ] #TB/REVIEW 🔁 every 222 days 📅 2023-12-25 - [x] #TB/REVIEW 🔁 every 222 days 📅 2023-05-17 ✅ 2023-05-17