For the general population, the term periodization refers to a manner of resistance training in which the individual and/or their trainer varies aspects of the workout, such as intensity, volume, and recovery periods. Many use this approach as a way to overcome a plateau or prevent injury. While elite athletes follow a highly complex approach to periodization, a simplified method appears to be effective for the average recreational athlete seeking long-term progress and success. Read on as we explore the benefits of including periodization in clients’ workout programs.
Understanding the Concept of Periodization
In 2021, the National Strength & Conditioning Association (NSCA) defined the training model of periodization as “variations in training specificity, intensity, and volume organized in planned periods or cycles to promote long-term training and performance improvements.” Put simply, this describes a method of setting up one’s training program into separate segments, each designed with a specific goal in mind.
Trainers can choose from a variety of types of periodization schemes; however, most professionals typically work with the two most common models: Linear Periodization (LP) and Non-Linear/Undulating Periodization. We will now delve into these in greater detail.
Linear Periodization
When constructing a linear progression program, the trainer divides the long-range plan into distinct blocks based on time frames. Over the course of such a regimen, the client will see a gradual increase in training intensity coupled with a drop in volume. Each phase may last from 4-8 weeks and will include exercises for endurance/hypertrophy, strength, and power.
Linear periodization works optimally for beginners and intermediate-level athletes, or general fitness enthusiasts striving to build a foundation of strength and lean muscle mass. Linear Progression may not serve as an ideal option for advanced athletes, who typically require a more complex program to achieve their goals.
Non-Linear/Undulating Periodization
This newer mode of training involves frequent changes in both intensity and volume. These changes may occur daily, weekly, or every other week. The undulating periodization model further gets broken down into two main categories: daily undulating and weekly undulating.
As an example, we can look at the client who trains 3x/week. On Monday, they train for hypertrophy using higher volume and moderate intensity, accompanied by shorter rest periods. On Wednesday, they switch to moderate volume with higher intensity and longer rest periods. On Friday, the client shifts again to perform exercises for maximum strength or power. This translates to increased sets of low reps and moderate rest periods.
Non-linear/Undulating periodization seems best suited for intermediate to advanced-level athletes, or enthusiastic clients wanting to maintain peak strength and performance for an extended period. As this method proves a bit more complex, it requires a deeper understanding of training variables and their effects on performance, and works best when executed with a personal trainer. However, it does provide more room for flexibility, so that a trainer can customize the program to meet their client’s specific goals.
Reverse Linear Periodization
Reverse linear periodization, a less commonly used workout style, involves starting with high-intensity and low volume workouts, and gradually reducing the intensity while increasing volume over the course of the training cycle. This differs from linear periodization, where the athlete gradually increases intensity and reduces volume. Reverse linear periodization works well for advanced athletes who need to peak for a competition while also maintaining their strength and endurance.
Hypertrophy-Specific Training
In addition to achieving other goals, one can definitely utilize periodization for hypertrophy training. In this instance, the training program slowly increases both volume and intensity over time, with a goal of promoting growth of lean muscle mass. Sometimes this program involves using high-rep sets with shorter rest periods to induce muscle fatigue and promote muscular growth.
If a client prefers to stick with bodyweight-only exercises, a trainer can easily design a program that gradually increases the difficulty of bodyweight exercises by manipulating variables such as sets, reps, and rest periods. A fairly inexperienced client may start with basic moves such as push-ups and squats, and eventually progress to more challenging exercises like handstand push-ups and pistol squats.
Volume and Intensity Parameters
When designing a periodization program, Linear or Non-Linear, professionals have established the following as general guidelines ~
Strength Endurance/Hypertrophy
- Intensity: 50% to 75% of the client’s 1RM
- Sets: 3-6
- Repetitions: 8 – 20
Basic Strength
- Intensity: 80% to 95% of the client’s 1RM
- Sets: 2-6
- Repetitions: 2 to 6
Maximum Power
- Strength Intensity: 87% to 95% of the client’s 1RM
- Power Intensity: 30% to 85% of the client’s 1RM
- Sets: 2-5
- Repetitions: 2 to 5
Designing For Different Types of Strength
Any strength-specific training program will aim to increase muscle strength. However, trainers can get even more specific and strive to improve a client’s absolute strength. Absolute strength establishes the foundation for all other types of anaerobic strength.
Periodized training can improve absolute strength in the following ways ~
- Increases the number of muscle fibers recruited to lift the weight
- Improves the coordination of the different muscle groups
- Decreases how much the antagonistic (opposite) muscle groups contract and interfere with the movement
Training in this manner allows for large increases in strength without large increases in muscle mass. This will help a client derive both better absolute and relative strength.
Relative strength refers to how much a client can lift in relation to his bodyweight. For example, an individual who can squat 250 pounds at a bodyweight of 160 pounds posts a higher relative strength than someone able to squat 250 pounds at a bodyweight of 200 pounds. Relative strength figures prominently in most sports.
How much absolute strength a muscle can produce relates to its cross-sectional area. As one would expect, larger muscles boast more strength potential than smaller muscles. For this very reason, a periodized program will typically work on muscle hypertrophy first and then absolute strength. An ideal periodized program alternates between the two for a given period of time, after which the client moves to a lower-intensity program.
The Different Cycles Within Periodization
As mentioned above, periodization deals with the division of the training process into specific phases. The 3 common phases – macrocycle, mesocycle, and microcycle – represent the different approaches a trainer takes with his long-term client.
Macrocycle
The macrocycle, also referred to as a long-range plan, can last from several months to a year or longer. This cycle encompasses the client’s main goal and organizes the different phases of training with built-in recovery periods to ensure continued progress.
Mesocycle
The mesocycle, a specific training block within the larger macrocycle, typically lasts anywhere from a few weeks to a few months. Each mesocycle has a specific goal – such as building strength or cultivating endurance/power—and focuses on a commensurate training adaptation. Mesocycles will ultimately bring one closer to achieving their main goal.
Microcycle
During a microcycle, which may last just 1-2 weeks, daily workouts get further broken down so as to align them with the focus of one’s current mesocycle. Each day’s workout will complement the larger training goals and build on progress from the last workout.
Breaking Down the Mesocycle
Since these cycles will bring about the most progress, trainers often break down a mesocycle into 3 distinct stages. Below we outline the details of each stage ~
Stage 1
- Circuit Training style
- Intensity level: 30-60% of 1RM
- Rep range: 10-15
- Total sets per muscle group: 1-3 per exercise
- Number of exercises per muscle group: 1
- Rest between sets: no more than 60 seconds
- Duration:
- Deconditioned clients- 6-9 weeks
- Beginner clients- 3-6 weeks
- Intermediate clients- 3-6 weeks
- Advanced athletes- 1-3 weeks
Stage 2
- Muscle mass program split to the client’s schedule
- Intensity level: 60-80% of 1RM
- Rep range: 6-12
- Total sets per muscle group:
- Large Muscle Groups: 4-8
- Small Muscle Groups- 1-3
- Number of exercises per muscle group: 1-4
- Rest between sets: 60-120 seconds
- Rest between weight training days: 24 hours at a minimum
- Duration: 3-9 weeks
Stage 3
- The absolute strength program split according to client’s schedule
- Intensity level: High 80-100+% of 1RM
- Rep range: 1-5
- Total sets per muscle group:
- Large Muscle Groups: 5-10
- Small Muscle Groups: 2-4
- Number of exercises per muscle group: 1-2
- Rest between sets: 2-4 minutes
- Rest between weight training days: 24 hours at a minimum
- Duration: 3-6 weeks
Benefits of Periodization Training
Periodization programs consistently lead to improvements in training adaptations. However, experts agree that identifying the most effective periodization approach for muscular strength development for a wide variety of populations may require much more research. Still, the method offers many benefits to beginners and intermediate clients alike.
- Maximizes one’s time in the gym ~ periodization means no more wasting time on workouts that do not align with one’s goals; every training phase has a purpose and focuses on a specific outcome, leading to goals met in less time.
- Better recovery/less fatigue ~ by including strategic recovery phases, periodization prevents overtraining; less soreness minimizes the risk of injury/burnout and ensures continued progress without setbacks.
- Fosters progressive overload/encourages hypertrophy ~ by gradually manipulating changes in load, volume, and intensity of workouts, the body must continually rise to its next challenge.
- No more plateaus ~ like we mentioned above, the strategic adjustments of variables help prevent an athlete from finding himself ‘stuck” with no further progress.
- Improves discipline ~ ever-evolving workout programs keep training fresh and fun; clients find themselves more invested mentally, which in turn fosters the building of discipline necessary to keep moving forward.
- Works for any sport ~ one can utilize periodization with any variety of training/activity, from endurance (running/cycling) and bodybuilding (strength) to yoga (mobility/flexibility).
Potential Drawbacks to Linear Periodization Training
In the interest of completeness and transparency, we must also mention several potential disadvantages to the linear program. Originally conceived and devised as a training model for Olympic weightlifters preparing to “peak” for 1 competition a year, periodization may fall short for athletes who participate in several sports or those who compete many times each season. An athlete’s tolerance to loading may ebb and flow based on injuries or frequency/intensity of competition. Another potential disadvantage lies in the fact that maintenance of specific training parameters proves rather difficult once an athlete transitions to a new phase. For example, following a six‐week strength phase, the transition to the power phase may come with a decline in strength since the loading and repetition schemes for the power phase do not align with strength development.
Planning Training vs. Periodization Training
While both planning and periodization have merit, the difference lies in the expectations of the training effect. With periodization, the theoretical adaptations and qualities from the structure of planning currently incite much controversy within the professional coaching community. Various researchers and authors argue that its training theory may have arisen from hypothetical concepts of the past.
General planning, using an approach that merely reflects the needs of a calendar or set of dates, still comes with its share of complexities. Often logistical/timing/scheduling issues surface, rendering a workout difficult for the athlete. Coaches might consider identifying areas where training could potentially get interrupted, construct flexible training programs, and attempt to address barriers to solid training sessions. The hybrid approach of implementing training concepts from modern training theory, as well as recognizing the real-world limitations of classical periodization, currently seems the best practice.
Regardless of the method one chooses to achieve optimal success in the gym, trainers must keep in mind the client’s unique goals, experience level, and sport of choice. Beginners often see great results with linear periodization, while more advanced athletes benefit from block, conjugate, or undulating approaches. Some endurance athletes may also use reverse periodization to fine-tune performance.
As with any worthwhile endeavor, structured progression leads to better long-term results. For athletes and clients serious about their overall fitness sustainability, periodization can serve as a solid foundation for their training.
References
https://www.healthline.com/health/fitness/periodization-training#bottom-line
https://www.issaonline.com/blog/post/practical-periodization
https://theprehabguys.com/what-is-periodization-and-should-you-be-using-it/
https://pmc.ncbi.nlm.nih.gov/articles/PMC3438871/
https://www.fittr.com/article/how-to-implement-linear-and-non-linear-periodization-107/
