Non-Linear Periodization

Sounds fancy doesn't it?! This type of training is great if you are interested in getting stronger and losing weight. It's what I do with most of my clients-although a hybrid version because there are so many good strength training strategies that work to keep our bodies guessing. Here's the break-down:

Muscle Fiber Types:
1. Fast Twitch-associtated with speed or power activities (100 meter sprinter)
2. Slow Twitch-edurance type activities (marathon runner)
3. Combination of both Fast and Slow Twitch

Althought there are 11 known fiber types the three above are the main classification for each category.

In my training I use many different techniques but lately have most utlized the non-linear periodization protocol. This has been developed and tested as the most effective way to build muscle (get stronger).

Here's the Repetition Zone characteristics I've been using:
3-5 Reps = High Resistance
8-10 Reps = Medium Resistance
12-15 Reps = Lower Resistance

Always keep the reps mixed up so your body never gets used to one way or another. This way you can stay balanced!