Block Periodization
Block periodization is a type of periodization training in which training intensity is kept relatively stable for a short duration (typically 2–8 weeks) before transitioning to a new block with a different intensity or focus. Rather than frequently changing intensity session to session (as in daily undulating periodization ) or week to week (as in weekly undulating periodization ), block periodization organizes training into clearly defined phases with consistent loading strategies.
Semantics: The Brookbush Institute uses “block” as an adjective to describe any periodization model in which intensity is held relatively constant within a given phase before being shifted in the next. Block periodization refers to the frequency of changes in load or goal, not the direction of intensity progression. Block models may be linear , reverse linear , or non-linear depending on how intensity changes between blocks.
Historical Context: Block periodization was popularized by Vladimir Issurin in the early 2000s as a refinement of traditional models used in Eastern European sport systems. Originally designed for elite athletes with high training volumes, block periodization aimed to optimize adaptation by focusing on one or two specific physiological targets per block. Although research on block periodization remains limited compared to linear and undulating models, its practical utility and modular structure make it popular in sport performance programming.
Related Course:
- Acute Variables: Periodization Training
Periodization Training:
- Frequency of Intensity Change
- Direction of Intensity Change
- Methods of Intensity Change
- Auto-regulated
- Fixed
Comparison to Other Periodization Models:
Block periodization differs from undulating strategies by maintaining an intensity (e.g. repetition range ) within a block and delaying larger changes in intensity until the next block. The structure intends to promote more focused attention toward a particular adaptation. Block periodization may include any direction of intensity progression, including block linear, block reverse linear, or block non-linear. Block periodization may be useful for aiding in the organization of routines, tightly managing progressive overload, or peaking strategies.
Related Course:
- Acute Variables: Periodization Training
Examples
Example 1: Block Linear Periodization
A 12-week program with increasing intensity occurring only between blocks:
- Weeks 1–4 (Hypertrophy):
3–4 sets of 10–12 reps at 60–70% of 1RM - Weeks 5–8 (Strength):
4–5 sets of 6–8 reps at 75–85% of 1RM - Weeks 9–12 (Power):
4–6 sets of 3–5 reps at 85–95% of 1RM
Example 2: Block Non-linear Periodization
A 12-week program with intensity maintained for each block, but the direction of intensity progression is not linear.
- Weeks 1–4 (Power):
4–5 sets of 3–5 reps at 85–95% of 1RM - Weeks 5-8 (Hypertrophy):
3–4 sets of 10–12 reps at 65–70% of 1RM - Weeks 9-12 (Strength):
4–5 sets of 6–8 reps at 75–85% of 1RM
Frequently Asked Questions (FAQs)
What is the goal of block periodization?
- To provide focused, consistent loading within a short time frame before transitioning to the next phase. This allows emphasis on a specific adaptation and potentially improves fatigue management.
How does block periodization differ from daily or weekly undulating periodization?
- Block periodization holds intensity (repetition range) relatively constant for 2–8 weeks, while daily and weekly undulating models change intensity from session to session or week to week.
Can block periodization be used in a linear program?
- Yes. If intensity increases between blocks, the program would be classified as block linear periodization.
Is block periodization effective for athletes?
- Yes. Block periodization is commonly used in athletic performance training to target specific adaptations in preparation for competition.
Can block periodization be combined with other strategies?
- Yes. Block structure can be integrated with undulating or autoregulated methods to provide modularity and individualization of intensity manipulation.
What are the disadvantages of block periodization?
While block periodization offers structured focus on specific adaptations, it has potential drawbacks:
- Complexity in Planning: Designing effective blocks requires careful sequencing to ensure compatibility between phases. Misalignment can lead to suboptimal adaptations or overtraining.
- Risk of Overtraining: Prolonged emphasis on a single adaptation without adequate recovery can increase the risk of overtraining.
- Limited Simultaneous Development: Focusing intensely on one attribute per block may neglect other fitness/performance components, potentially leading to some detraining in those areas.
- Not Ideal for Beginners: Because beginners improve similarly following periodized and non-periodized programs, block periodization adds unnecessary complexity.
How long should a block last?
- The duration of a block in block periodization typically ranges from 2 to 8 weeks, depending on factors such as the athlete's training status, the specific goals of the block, and the timing within the overall training cycle. It's important to tailor block lengths to the individual athlete's needs, competition schedule, and response to training stimuli.