Sequential Method

Specific time use for resistance training plays a vital role in the development of an athlete. Allowing for proper rest and set intervals lets an athlete practice periodization. Periodization is simply a program designed strategy that governs planned, systematic variations in training specificity, intensity, and volume.1 Similar to the concurrent and conjugate method, the sequential method is another type of periodization. The sequential method uses specific time intervals to develop only one training goal at a time. The sequential method focuses on duration of specific time intervals and sequencing of training goals (methods, means, and loads). There are many variations of the sequential method such as, long linear method, short linear method, long undulating method, and short undulating method.

Long linear method uses one block (3-4 weeks) of to develop strength endurance, one block for hypertrophy, one block for max strength and one block for power. This type of sequential method is great for beginners and first time lifters. It allows time and easy load for technique learning, and allows for slow and stable adaptation and result progression. In contrast to the long linear method, the short linear method uses 1-2 week blocks, which are more appropriate for mediocre lifters.

Undulating, as contrary to linear methods, uses more of a “waving” approach in progression.2 Long undulating method uses 3-4 microcycles/weeks to develop a particular ability. Short undulating method is relatively the same as long undulating method, but shorter to allow specific time intervals to prevent detraining and boredom as well as overtraining. Since this method is not linear, this allows for greater refreshment of an athlete when he reaches max strength and power week.

            In conclusion, the sequential method can be implemented in a variety of ways since it uses specific time intervals and sequencing of the training goals. In my opinion, short undulating method is best for coaches that have athletes in high school or college it is more advanced. The linear methods might be more useful for elementary and junior high athletes because of its simplicity.

1Ninja, C. (n.d.). A Simple Guide to Periodization for Strength Training ... Retrieved October 20, 2016, from https://breakingmuscle.com/strength-conditioning/a-simple-guide-to-periodization-for-strength-training

2Jovanović, M. (n.d.). Overview of Periodization Methods for Resistance Training ... Retrieved October 20, 2016, from https://www.elitefts.com/education/training/powerlifting/overview-of-periodization-methods-for-resistance-training/