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Related Experiment Video

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Adapted Resistance Training Improves Strength in Eight Weeks in Individuals with Multiple Sclerosis

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Flexible nonlinear periodization in a beginner college weight training class.

John M McNamara¹, David J Stearne

¹Department of Physical Education, St Francis College, Brooklyn Heights, New York, USA.

Journal of Strength and Conditioning Research

|October 28, 2009

Summary

Flexible nonlinear (FNL) periodized weight training significantly improved leg strength in beginners compared to nonlinear (NL) training. This adaptable approach offers coaches a practical method for enhancing athlete performance.

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Area of Science:

Sports Science
Exercise Physiology
Strength and Conditioning

Background:

Periodization is crucial for optimizing training outcomes.
Nonlinear (NL) periodization offers flexibility, but its effectiveness compared to more structured programs needs further investigation.

Purpose of the Study:

To compare the effects of flexible nonlinear (FNL) periodized weight training versus traditional nonlinear (NL) periodized weight training on strength and power in beginners.

Main Methods:

Sixteen beginner students were randomly assigned to either an FNL or NL group.
Both groups followed a 12-week program with identical total volume and repetition maximums.
The FNL group had daily flexibility in choosing repetition workouts, while the NL group followed a set schedule.

Main Results:

The FNL group demonstrated a significantly greater average increase in leg press strength (62 kg) compared to the NL group (16 kg).
No significant differences were observed between groups for chest press or standing long jump performance.

Conclusions:

Flexible nonlinear (FNL) periodization may be a highly effective strategy for enhancing leg strength in novice weightlifters.
Coaches can implement FNL by assessing athlete readiness and adjusting exercise intensity daily for improved results.