Linear Periodization
Waggoner Training LLC
Functional Fitness, Weightlifting, Football , Basketball, Multi-sportLinear Periodization Strength Program
Build strength with a proven system designed to help you get stronger, lift with purpose, and make consistent progress.
This Linear Periodization Strength Program is built around one of the most effective methods for increasing strength over time. By systematically progressing volume and intensity each week, you'll eliminate guesswork and follow a structured plan that keeps you improving while reducing the risk of plateaus.
Created by a former Iowa State football player with 17 years of lifting experience and 6 years of coaching athletes and clients, this program combines collegiate-level training principles with practical programming that anyone committed to getting stronger can follow.
What You'll Get:
- A fully structured linear periodization training program
- Progressive weekly strength programming
- Focus on the foundational compound lifts
- Planned progression to maximize strength gains
- Clear exercise selection, sets, reps, and loading guidance
- A program designed to build strength, confidence, and consistency in the gym
Who It's For:
- Lifters looking to break through strength plateaus
- Beginners who want a proven roadmap instead of guessing
- Intermediate lifters who want a structured progression model
- Athletes looking to build a stronger foundation
Whether your goal is to increase your squat, bench, deadlift, or simply become stronger overall, this program provides the structure and progression needed to achieve measurable results. Stop guessing what to do each workout and start following a system that's built to deliver consistent strength gains.
A1
Cossack Squat
2 x 10
A2
Overhead Squat w/ PVC
2 x 10
A3
Monster Walks
2 x 20
B
Front Squat
5, 8, 6, 4 @ 75, 45, 55, 65 %
C
Barbell Hip Thrust
4 x 5 @ 7, 7, 8, 8
D1
Landmine split squat
3 x 6
D2
Stir the Pot
3 x 16
E1
Knee raise to leg extension
2 x 5 @ 6
E2
Banded fire hyrdrants
2 x 10
F
Single Leg RDL
3 x 5
A1
Scapular pushup
2 x 10
A2
Scapular row
2 x 10
A3
Scapular pulldown
2 x 10
B
Bench Press
5, 8, 6, 4 @ 70, 45, 55, 65 %
C1
1-Arm DB Row
3 x 5
C2
Band Pull-Apart
3 x 15
D1
Kneeling Landmine Press
2 x 5
D2
Lat Pulldown
2 x 15
E1
Incline DB Bench Press
2 x 5
E2
DB Renegade Row
2 x 10
A
Heroic Warm-up
For Completion
B1
DB front to side raise
2 x 30
B2
Superman
2 x 30
B3
Wall sit march
2 x 30
C1
DB Floor Press
2 x 30
C2
Bent Over DB Row
2 x 30
C3
DB Lunges
2 x 30
D1
KB Halo
2 x 30
D2
Standing DB Upright Row
2 x 30
D3
DB Squat
2 x 30
E1
Stability Bear Crawl in All Directions
3 x 10
E2
Box Squat
3 x 30
F1
Box Jump
3 x 10
F2
Dead Hang
3 x 30
J.D. Waggoner
I'm a former All-Big 12 defensive end at Iowa State with 18+ years of lifting experience and 6+ years as a full-time coach also a former HIIT instructor of 4 years. I specialize in functional movement, power development, hypertrophy, and fat loss. I'm an Athletic Performance Coach at Jesuit Dallas.
Real strength comes from a proven plan and consistent execution. Commit to the process, put in the work, and build the strength you've been chasing. Your next PR starts here.
Get Linear Periodization
Ryan Daddi
15+ years lifting experience
Verified Athlete"I started with JD after a 5 year break. I felt unhealthy and out of shape. I wanted to get back into working out but didn't know how to start. What I got from JD was beyond that. His expertise in how he programs, while focusing on key areas of improvement. I look and feel better than I ever have."
Diana Elkassih
Boxing background, 8+ years lifting
Verified Athlete"Training isn't just about aesthetics, it's feeling capable. I wanted to train with someone who understood my foundation in fitness. I've been training with JD for 4 years and he challenges me in ways I can't push myself. He introduces new movements to expand my skill set while making it fun."
