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Structured Training Plans

Table of Contents

Linear Structured Training Plans

In a linear structured program, volume, intensity and movement complexity are inversely related; as the intensity or complexity of movement gradually increase over the course of the training cycle, the volume decreases.

A linear structured program is arranged into various phases based on the length of time available for each training phase and includes occasional periods or active rest for optimal adaptation to the training stimulus.

In a linear structured program, segments of time are organised into short (microcycles), intermediate (mesocycles) and long-term (macrocycles) time frames.

Linear structured programs are structured to peak for a single event or a competitive season.


Non-Linear Structured Training Plans

The most effective exercise programs are not “one size fits all”. They should differ between individuals depending on their needs and limiters. There are many exercise modalities that should be incorporated into a balanced non-linear strauctured training program.

Non-linear models allow athletes to train for multiple events throughout a year. For example, in a linear program an athlete may use the same intensity for the same training session over the course of a two-week microcycle. In a non-linear program, an athlete can use the same training session with each workout, but apply the acute variables to do an anaerobic endurance workout with four to six high intensity repeats on Monday, followed by a aerobic conditioning workout using lower intensity intervals for 10 to 12 repeats on Thursday, and then a muscular endurance workout with moderate intensity for six to eight repetitions in a small-group workout on Saturday. 

The non-linear model organises adjustments to the acute variables on either a week-to-week or a training-session-to-training-session basis. Non-linear models apply varying levels of training stress, which can induce metabolic challenges while allowing for rapid neuro-endocrine adaptations. Non-linear periodisation changes the intensity and volume of exercise on a more frequent basis.

This allows athletes to complete two to three high-intensity training sessions per week, along with lower-intensity workouts on other days.

Training Plans
Event specific Programs
Individualised Coaching

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