Periodization Training

Periodization refers to the planned manipulation of acute training variables , such as load , sets per muscle group , repetition tempo , exercise selection , etc., to optimize adaptation, improve performance, and prevent overtraining.

Historical Context:

• The concept of periodization is an application of Hans Selye’s theory of General Adaptation Syndrome (GAS) (1), which describes how biological systems respond to stress. In the 1950s and 1960s, sports scientists, particularly in Eastern Europe, adapted GAS principles to athletic training. Leonid Matveyev is often credited as a pioneer of periodization theory in sports science (2).

Macrocycles, Mesocycles, and Microcycles (Unnecessary Language)

• Conventionally, periodization divides training into defined timeframes, including microcycles (short-term, typically 1–2 weeks), mesocycles (medium-term, typically 4–12 weeks), and macrocycles (long-term, often several months to a year). However, our recent systematic review suggests that these classifications may not accurately reflect the most effective organizational structures, and may introduce an unnecessary layer of complex language. For example, research suggests that linear periodization and daily undulating periodization are the most effective periodization strategies; however, these strategies do not neatly conform to the conventional definitions of microcycles and mesocycles. Although daily undulation may be referred to as microcycle-level manipulation and the completion of a program may be referred to as a macrocycle, this use of these terms restates more familiar concepts, such as training days, phases, or programs.

Related Content:

• Course: Acute Variables: Periodization Training
• Article: Periodization Training: Who needs it?

Periodization Training Terms:

• Frequency of Intensity Change
  • Daily Undulation : Daily undulating periodization modifies training intensity on a session-to-session basis.
  • Weekly Undulation : Weekly undulating periodization modifies training intensity on a weekly basis.
  • Block Periodization : Block periodization modifies training intensity with each training block (typically 2 to 8 weeks long).
• Direction of Intensity Change
  • Linear : Linear periodization is a periodized training strategy in which intensity increases unidirectionally over time.
  • Reverse-linear : Reverse-linear periodization is a periodized training strategy in which intensity decreases unidirectionally over time.
  • Non-linear : Non-linear periodization is a strategy in which intensity does not follow a consistent directional progression
• Methods of Intensity Change
  • Auto-regulated : Autoregulated periodization refers to training intensity that is adjusted in real time based on an individual's performance, fatigue, or readiness.
  • Fixed (Predetermined) Progression : Fixed progression refers to the method of adjusting intensity according to a predetermined plan, without consideration for day-to-day variability in performance or recovery.
• Additional Terms
• Note: These additional terms are still used in the literature, but in practice, they are often replaced with simpler and more descriptive language (e.g., program, phase, and day).
  • Macrocycle : A macrocycle is a long-term training plan, typically lasting several months to a year, designed to achieve an overarching performance goal. This term is most often replaced with "program."
  • Mesocycle : A mesocycle is a medium-length block of training within a traditional periodized program, often lasting 3 to 12 weeks. Generally, it targets specific adaptations (e.g., endurance, hypertrophy, strength, or power) that complement the overall goal of the macrocycle. This term is most often replaced with "phase."
  • Microcycle : A microcycle is the shortest structured unit of time in a periodized training program, typically lasting a day to 1-2 weeks, and includes the detailed schedule of workouts that reflect the goal of the mesocycle. This term is most often replaced with "day" or "routine."

Example of Periodization in Practice:

• An athlete may begin a linear periodization program that progresses from moderate-intensity training to high-intensity training over 12 weeks. This program may begin with an initial 4-week training phase that gradually increases based on an auto-regulated progression of load (e.g., load increases when more than 12 reps are completed during a set). Between weeks 3 and 6, daily undulated training is introduced, which includes a continuation of the moderate-intensity program in the first phase and introduces a higher-intensity training day with 6-8 reps/set. During the final 4 weeks, a power day is introduced that includes post-activation potentiation super-sets with high loads (3-6 reps/set) and plyometrics.

Frequently Asked Questions (FAQs)

What is the primary purpose of periodization training?

• The primary purpose is to systematically vary training to optimize physical adaptations, prevent overtraining, and time peak performance for critical events.

What is the difference between linear and non-linear periodization?
Linear Periodization (Traditional Periodization):

• Progresses from high-volume, low-intensity training to low-volume, high-intensity training. Non-linear periodization progresses through phases that do not sequentially increase load or repetition range. For example, training with light loads, followed by heavy loads, and then moderate loads.

Is periodization necessary for beginners?

• Research suggests that periodization does not improve outcomes for novice exercisers. It is likely an unnecessary layer of complexity.

What are the risks of not using periodization?

• Without planned variation, athletes and clients are at higher risk of overtraining, stagnation (plateauing), injury, and suboptimal performance outcomes.

Which populations benefit most from periodized training?

• Athletes, experienced lifters, rehabilitation clients returning to sport, and individuals preparing for specific events (e.g., marathons, competitions) benefit most from periodized training models.

Citations

• Selye, Hans. "A syndrome produced by diverse nocuous agents." Nature 138.3479 (1936): 32-32.
• Matveyev, L. P. (1977). Fundamentals of Sports Training. Moscow: Progress Publishers.