by James Dabbs
When it comes to strength training, there is a common belief that linear periodization is the key to success. However, James Dabbs, the owner of Dabbs Fitness in London, challenges this traditional approach. Drawing from his personal experience as a former professional football player and his research in the field, Dabbs advocates for a non-linear periodization approach. In this blog post, we will explore Dabbs' journey, his findings, and how he applies non-linear periodization at Dabbs Fitness.
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Breaking Free From Linear Periodization
Dabbs, during his time as a football player, sought ways to enhance his performance while managing the demanding schedule of games and training sessions. He realized that traditional linear periodization, with its focus on long-term cycles and structured off-seasons, didn't align with his circumstances. This led him to investigate alternative training methodologies.
Inspired by the CrossFit training approach and the research of Brad Schoenfeld on hypertrophy, Dabbs began questioning the effectiveness of linear periodization. He conducted a systematic review for his Master's dissertation, comparing linear and non-linear periodization. Surprisingly, the results showed little difference between the two approaches in terms of eliciting strength gains in well-trained individuals.
Embracing Non-Linear Periodization
Armed with this newfound knowledge, Dabbs launched his career as a personal trainer. He observed that the average client's life was often filled with ups and downs, including fluctuations in nutrition, sleep, and overall energy levels. Recognizing that most individuals already practiced a form of non-linear periodization based on their daily circumstances, Dabbs decided to embrace this natural variability in his programming at Dabbs Fitness.
Instead of rigidly adhering to specific rep ranges and loads, Dabbs and his team leveraged broad rep ranges to empower clients to train at intensities that felt best for their bodies on any given day. They introduced pyramid sets that allowed for variety in rep ranges and loads, while also encouraging clients to self-regulate each workout. By focusing on intensity as the crucial component, they created a flexible and personalized approach to strength training.
The Power of Variety and Structure
While Dabbs Fitness emphasizes non-linear periodization, they still prioritize exercise selection and the overall structure of the workout. Their programming follows a specific order: warm-up, power exercises, strength superset, hypertrophy work, and conditioning. This framework provides clients with a well-rounded training experience, targeting various aspects of fitness while allowing for adaptability and individualization.
Dabbs acknowledges that elite athletes may benefit from more prescriptive approaches tailored to their specific needs. However, for the general population, a non-linear periodization approach offers a safer and more effective training method. By focusing on exercise selection, proper form, range of motion, and learning intensity and intent, Dabbs Fitness ensures that clients receive quality strength training without the rigidity of linear periodization.
About James Dabbs
James Dabbs, the founder of Dabbs Fitness, challenges the conventional wisdom of linear periodization in strength training. Through his research and practical experience, he has found that non-linear periodization, which embraces the natural fluctuations in individuals' lives, can yield remarkable results. By prioritizing exercise selection, structure, and individualization, Dabbs Fitness provides a sustainable approach to strength training that empowers clients to reach their mental and physical potential. So, the next time you hit the gym, consider incorporating a non-linear periodization approach and enjoy the benefits of a more flexible and personalized training program