Western periodization schemes emphasize a specific element of training in each mesocycle, for example, max v. or speed endurance (correct me if i am wrong). I noticed most people who have training logs on this website seem to follow western preriodization. The linear method advocates developing all elements of the race at once with more homogenous mesocycles. To me, a linear method makes more sense because it would seem that, if following western periodization, an athlete would lose the effects of a specific mesocycle as training shifted focus. However, i have no experience with this and was wondering if anyone had an opinion?
Western v. Linear Periodization
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With Western Periodization, you don't emphasize the same thing year-round, but you really don't lose what you gained, either.
Ex:
Acc. Dev. –> MaxV –> Short Speed
Obviously Acc. Dev. works on Acceleration, but with MaxV you accelerate as well, but emphasize the top-speed running, and with short speed you accelerate hard like acc. dev. and run at MaxV for X amount of time (MaxV). So you don't really emphasize, but you don't lose, either.
To me, linear periodization would be a bit more tedious and in some cases annoying becuase of the fact that you have to make sure you include everything in each meso. This means volumes would have to be more closely monitored (which means less work on a given training modality vs. W.P.) among other things.
I'd personally like to see how someone would set up a linear periodization program myself.
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Of the 2, I prefer an Eastern periodization model. It does indeed take more thought in putting it together but I feel the results are worth it.
ELITETRACK Founder
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How does this look, it would follow eastern periodization developing all aspects of 400/800 races in a week. I don't get much out of max V sessions such as flys so i substituted short speed for max V.
Mon ??? Intensive Tempo ??? 6 x 200m w/ decreasing rests or 2 x 2 x 200m
Tue ??? Acc. Dev. ??? Plyos – 3 x 60m from standing start, 3 x 60m from blocks
Wed ??? Special Endurance – Longer reps w/ longer rests 3 x 600m w/ 12min
Thu ??? Short Speed ??? Plyos – 4 x 100m w/ full recovery
Fri ??? Extended Tempo ??? 2 x 4 x 400m
Sat ??? 50 min run morning + OL lifts evening -
You have this:
Mon ??? Intensive Tempo ??? 6 x 200m w/ decreasing rests or 2 x 2 x 200m
Tue ??? Acc. Dev. ??? Plyos – 3 x 60m from standing start, 3 x 60m from blocks
Wed ??? Special Endurance – Longer reps w/ longer rests 3 x 600m w/ 12min
Thu ??? Short Speed ??? Plyos – 4 x 100m w/ full recovery
Fri ??? Extended Tempo ??? 2 x 4 x 400m
Sat ??? 50 min run morning + OL lifts eveningI would do this:
Mon ??? Short Speed / Plyos
Tues – Int. Tempo
Wednesday – Extended Tempo
Thursday – Special Endurance
Friday – Acc. Dev.
Saturday – 50min morning jogI'd lift on Monday and Thursday only. I don't recommend lifting after a long, slow jog, cos you won't be allowing yourself to recover.
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You have either Western vs Eastern or Linear (sequential) vs Vertical (conjugated).
Western and Linear are the same thing (volume goes down, intensity goes up).
Best,
Carlo Buzzichelli
SSC, PPS, CPT
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