Workouts      Nutrition     Coaching    Testimonials      About       Contact   
Women's Fit Way Women's health

Linear Progression



What is a Linear Progression? Why Should I Follow It?

A "linear progression" is a strength-building program for novices in which the weight on the core lifts (back squat, deadlift, strict press, and bench press) increases each workout. The "Cougars" Advanced Program utilizes a linear progression to help women acquire strong bones, muscles, and perfectly "toned" bodies.

The term novice is not a qualitative term. It does not necessarily mean you are out of shape or new to lifting. While you may be new to lifting, you should NOT follow a linear progression (the advanced strength program) if you are completely out of shape physically. I recommend all followers of Women's Fit Way complete the intermediate program for at least 2-4 months before they consider tackling the advanced strength program. A linear progression simply indicates that a person is able to quickly make gains on their lifts at the same rate as when they started lifting.

When you have made all strength gains genetically possible, you will move on to an intermediate lifting program. However, as I've mentioned before, most people do well on a linear progression for at least a year. This type of strength program is the absolute fastest way to build effective, long-lasting muscular and bone strength.

    If any of the following scenarios sound like you, then LP is still the best route to strength for you:
  • You have been following my intermediate programming for a considerable amount of time, you have never followed an LP before, and you are looking to take your workouts to the next level.
  • You are athletic and fit, and great at bodyweight workouts, but have never mastered basic barbell exercises: squats, press, bench press, deadlift, and power clean
  • You have used basic barbell exercises during strength workouts, but you have never followed an LP
  • You have lifted weights during conditioning workouts before, but have never followed an LP

It is clear to see-if you have never followed an LP with basic barbell movements, this is the right strength-building program for you regardless of all other physical training you have done in the past.

TOP OF PAGE

Why a Linear Progression Works

LP works because novices are primed to make the biggest gains in the shortest amount of time due to two factors:

  1. Novices respond more quickly to training stress because they are so unaccustomed to the stresses of heavy barbell movements made in a linear fashion
  2. A phenomenon called supercompensation (See below for more detail)

An advanced athlete who is great at body weight exercises must eventually start lifting weights to continue making positive strength and conditioning gains. She has trained her agility, strength, and stamina to levels so high that her programming demands a high degree of complexity. Her body has become accustomed to body weight exercises and therefore, requires even higher levels of training stress in order to continue making positive adaptations. This is when you decide you want to undertake a linear progression strength program such as my advanced "Cougars" program.

When you begin this program, you will be so far away from your genetic potential that you can make positive adaptations in as little as two days. That means that novices can squat 100lbs on Monday, rest, and then on Wednesday squat 105lbs-a weight they could not previously squat on Monday. Linear progressions take advantage of the novices' physical condition and allow for rapid progress.

TOP OF PAGE

The Importance of Rest/Recovery

The process of stress-recovery-adaptation absolutely depends on rest. Without rest, the body would not have time to recover from the initial stress which, in turn, would kill the processes that drive adaptation.

Adaptation in novices happens through supercompensation. In supecompensation, the body is exposed to a stress at which time muscle is broken down and the central nervous system is taxed.

Once exposed to weights on the "Cougar" program, the novice lifter must recover (we maintain two full rest days on this program, and you should take more as needed to ensure recovery.) During this time, the body undergoes hormonal and neuromuscular adaptations in order to be ready for the next workout. Thus, we do not get stronger during the workout, but in the rest between workouts. Without proper recovery, you will not get stronger nor will you be able to continue increasing weights each week on the program. If needed, you must take days off from the conditioning workouts I post on my site to ensure your body is recovering properly.

With proper recovery (nutrition + sleep + mobility as described in my Muscle Building Nutrition Plan ) you will continue to get stronger, gain lean muscle, and lose fat all at the same time. YES! It is possible to gain muscle and lose fat at the same time! (Do keep in mind that fat loss will be slower in this muscle building phase. If you primary concern is to lose fat, you should follow the FAT LOSS Nutrition Plan while following the beginner "Ladies" program or intermediate "Womens" program until you are ready to undertake a linear progression with the advanced "Cougars" program.

TOP OF PAGE

How to Warm Up in Preparation for Your Lifts

The squat, deadlift, strict press, and bench press will be used as your exercises to start. Before you start each lift, you must properly warm up.

***BEFORE EACH LIFT, you will complete a standard weightlifting Warm Up:

  1. 5 reps with just the bar or with just a broomstick
  2. 5 reps with 50% of your planned max weight for that day
  3. 3 reps with 70% of your planned max weight for that day
  4. Begin the first set of your planned lift for that day

Watch me take you through a standard lifting warm up HERE !

TOP OF PAGE

Weekly Template

While your weekly strength/conditioning template will change slightly week to week depending on what the workout is on Women's Fit Way, the "Cougars" Advanced linear progression program will look similar to this:

Day 1: Strength/Conditioning ON Day

Squat: Standard warm up for squats. Then, 3 sets of 5 repetitions (3x5).

That means you perform 5 repetitions consecutively without placing the bar back in the rack. You use the same weight for every rep. If you successfully attempt every rep (15 total reps) you may increase the weight for your next squat strength workout. The lifts need not be fast, but you should never set the bar down in the rack DURING each require set of 5 repetitions. You should rest 3-7 minutes BETWEEN each set of 5 repetitions.

Press: Standard warm up for press. Then, 3 sets of 5 repetitions (3x5).

That means you perform 5 repetitions consecutively without placing the bar back in the rack. You use the same weight for every rep. If you successfully attempt every rep (15 total reps) you may increase the weight for your next press strength workout. The lifts need not be fast, but you should never set the bar down in the rack DURING each require set of 5 repetitions. You should rest 3-7 minutes BETWEEN each set of 5 repetitions.

Complete Conditioning Workout as it is written daily on www.womensfitway.com

Day 2: Strength Rest Day/Conditioning ON Day

Complete Conditioning Workout as it is written daily on www.womensfitway.com

Day 3: Strength/Conditioning ON Day

Deadlift: Standard warm up for deadlifts. Then, 1 set of 5 repetitions at your max weight (5RM-"5 Rep Max").

That means you perform 5 repetitions consecutively without taking your hands off the bar. This weight should be the heaviest you can use safely while maintaining proper form. You should use the same weight for all 5 reps. If you complete each rep successfully today, you should increase the weight next week.

Complete Conditioning Workout as it is written daily on www.womensfitway.com

Day 4: Complete Rest Day

If you feel like doing something active, you may want to take a brisk walk or easy recovery jog today.

Day 5: Strength/Conditioning ON Day

Squat: Standard warm up for squats. Then, 3 sets of 5 repetitions (3x5).

That means you perform 5 repetitions consecutively without placing the bar back in the rack. You use the same weight for every rep. If you successfully attempt every rep (15 total reps) you may increase the weight for your next squat strength workout. The lifts need not be fast, but you should never set the bar down in the rack DURING each require set of 5 repetitions. You should rest 3-7 minutes BETWEEN each set of 5 repetitions.

Press: Standard warm up for bench press. Then, 3 sets of 5 repetitions (3x5).

That means you perform 5 repetitions consecutively without placing the bar back in the rack. You use the same weight for every rep. If you successfully attempt every rep (15 total reps) you may increase the weight for your next bench press strength workout. The lifts need not be fast, but you should never set the bar down in the rack DURING each require set of 5 repetitions. You should rest 3-7 minutes BETWEEN each set of 5 repetitions.

Complete Conditioning Workout as it is written daily on www.womensfitway.com

Day 6: Strength Rest Day/Conditioning ON Day

Complete Conditioning Workout as it is written daily on www.womensfitway.com

Day 7: Complete Rest Day

**Your rest days do NOT have to be the same as mine. Make this template fit your schedule. Just make sure you do not skip any strength workouts and try your hardest not to skip the conditioning workouts.

TOP OF PAGE
Welcome!
Mom and Me

In this FREE daily workout program, you will become stronger, faster, fitter individuals ready for all of life's many challenges! Not to mention you will develop an amazingly hot body to show off!
Read about me and why I started Women's Fit Way HERE.


Follow Me

Women's fitness    Women's Fit Way Videos


If you like what you see
Feel Free to:

Donate to Women's Fit Way

The vids I post are free
to use, but sadly now my
rent is due!
Sarah       

Do you have an injury, does your weight interfere with your ability to start a fitness program, have problems with self-motivation, need someone to help you stay on your diet?

Well--You are in luck!  As your dedicated life coach and personal trainer, I will write personalized workout programs to meet your specific needs as well as teach you how to work around injuries, help you overcome motivation issues and emotional eating disorders, enable you to cook healthy and delicious foods, and love yourself!
Find out more about this service HERE.


Archives

Daily Workouts  |  Nutrition
Coaching  |  Testimonials  |  About  |  Site Map
Contact WFW

Disclaimer

Womensfitway.com  |  Copyright © 2012 Hosted by HostPaPa