Vertical Periodization (VP) is a term coined by late and great, sprinting Coach Charlie Francis.
In a nutshell, VP is about co-developing bio motor abilities aka Fitness Components, rather working on each separately, as in Linear or Blocked Periodization.
In this article (pt.1 and pt.2) I'll share the use and inner logic of using VT in correlation to an Initial State of Athlete Development, ergo a client that walked into a weight room for the first time.
NOTE: Arguing what is best, is like debating the question - of which religion is better. Allow me to leave this one (as the latter) to the "politicians" of any kind.
Pt. 1: Athlete Development Sequence:
A man or a woman walks into a gym.
What should start from?
What exercise will benefit them in a long-term pathway?
I'll demonstrate the rationale using two basic movement patterns - Squat and Hinge, aka "Deadlift".
1) Squat sequence:
a) Split Sq
b) BSS
c) Dynamic Step Lunge - backward first, then forward
d) Walking Lunges - forward first, then backward
e) Squat
The Squat is all about Hip Stability - enter Gluteus Medius!
Doing unilateral movement first hides well any imbalance and weakness there is, making the squat look like a squat until you add "one more plate" and oops, shit fit the fan faster than you've racked the barbell.
Hip Stability is all about contra-lateral Core Strength and Stabilization
Now, if you look at the Squat sequence again, you understand the developmental logic of progressing from static to dynamic single-footwork.
With this being said, the above doesn't state that an athlete will do ONLY the prescribed exercise, moving from one to the other - it's a Linear Periodization, that has its place, however, this model is beyond the scope of this peace.
2) Hinge (Deadlift) sequence:
a) Block pull
b) Trap bar
c) Kettlebell deadlift and then swing
d) Deadlift (barbell)
e) Single Leg Deadlift
The Deadlift, on the other hand, is all about Force Production - enter Bracing!
That's why we start with pulling from blocks - it's not about Deadlift per se, it's about learning to "push the floor" and drive the force from our feet while bracing and creating whole-body tension - that's what Force Production is all about.
Learning proper hinge is a MUST during this phase and others that follow.
The Trap bar is next because it allows an athlete to "squat the deadlift" which frees us - for the time being - from dealing with flexibility and setup while driving all the attention to force production.
Kettlebell DL and Swing is where we introduce alignment and setup - first static (deadlift) and later - dynamic (swing).
Barbell or a conventional deadlift will seal the progression. This is where building up the kg and the journey to a "five plate dl" began.
As for a Single Leg Deadlift, they are last because of their complexity and the need to master the "two-legged" version + hinging + bracing + force production before doing the same on one foot, taking the Core and hip stabilizers to the next level.
*****
That's it for pt. 1.
Your turn.
I invite you to use the same logic and assemble your own sequence for the Push & Pull patterns.
In pt.2 I'll show you how to thread everything on a Vertical Periodization Model.
Cheers.
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