Periodization: Planned Peaks and Targeted Training

January 8, 2018

Author: Lily Dong, SIRC

Periodization is a systematic approach to training that involves varying training variables, like
volume and intensity, over time. The objective of this planning is for the athlete to reach his or
her peak at a specific, pre-determined time, while optimizing recovery to avoid overtraining and
injury. Periodization is based on Hans Selye’s theory of biological stress and the body’s response
to a stressor: General Adaptation Syndrome (GAS). There are three phases to GAS:

1. Alarm: This is the body’s initial reaction to the stressor (the exercise). You may
experience muscle soreness, fatigue, and a small drop in performance.
2. Resistance: The body adapts to the stressor. You may experience decreased soreness and
stiffness, a greater tolerance for the activity, and improved performance. Periodization is
used to try to stay within the resistance phase.
3. Exhaustion: This occurs if the stressor continues beyond the point to which the body can
adapt. In exercise, this can be a result of overtraining.

A periodized training plan is divided into several subsets of cycles. Macrocycles generally last
several months to a year, culminating with a competition phase. Mesocycles can be several
weeks long, and are often associated with a stage of the athlete’s season, eg. pre-season, in-
season, off-season. Within mesocycles, microcycles are usually several days to a couple weeks,
with the majority being a week.

Periodization for Strength

Two of the most common types of periodization are linear periodization and undulating or non-
linear periodization. A newer, third type is block periodization. These three types are often used
in a weightlifting context, though may be manipulated for aerobic sports or team sports.

 Linear Periodization:
o Training load gradually increases while volume is reduced
 oBroken down into phases that focus on one parameter at a time, eg. strength;
power; speed
o Originally designed for Olympic weightlifters preparing for one peak competition
per year
 Undulating/Non-Linear Periodization:
o Training load and volume are both modified daily or weekly
o Can target multiple parameters in the same week
 Block Periodization:
o Training focuses only on adaptations the athlete needs, eg. will not target
endurance if it is not required
o Each modality is performed in large volume separately from other modalities, eg.
no box jumps after squats because it trains two different modalities: strength and
agility
o Three phases:
1. Accumulation – Build work capacity with high volume of more general
exercises
2. Transmutation – Perform specific exercises with a greater load; promote
strength overload with accommodating resistance (resistance bands,
chains)
3. Realization – Practice movements that are competition-specific, at high
loads and low volume
o Created to accommodate multiple peaks/events in a year

Periodization for Endurance Athletes

There are two types of periodization geared more towards endurance athletes.

 Traditional Periodization:
o Four phases/mesocycles:
1. Preparatory – Moderate to high volume of low intensity: develop an
aerobic base with overdistance and endurance training
2. Precompetition – Moderate volume of moderate to high intensity: build
intensity with tempo work and sessions at the lactate threshold and
maximal effort
 3. Competition – Low to moderate volume of high intensity: the race; usually
preceded by a taper
4. Transition – Low volume of low intensity: the off-season

 Inverse Periodization:
o Order of training focus:
1. Strength and technique
2. Speed and strength
3. Aerobic power and efficiency
4. Aerobic capacity right before the competitive season
o Athletes should be experienced and already have a solid cardiovascular fitness to
be able to manage the greater strength and speed training at the start of the season

Either periodization type can then be implemented using the standard method or the reverse
method.

 Standard method: Repeatedly build intensity gradually over a few weeks, with regular
recovery periods
o Suitable for novice and intermediate endurance athletes
 Reverse method: Start with a higher intensity and gradually decrease the load throughout
the mesocycle
o Best for athletes with seven or more years of experience
o Athletes can attain a higher volume and load because the most intense week
follows a recovery week, avoiding the accumulated fatigue of the standard
method

Which Strategy Is the Best?

In the context of for upper-body or lower-body strength, there is no difference in the literature
between the effectiveness of linear periodization and of undulating/non-linear periodization.
There have been studies that have indicated that block periodization is better and ones that have
found the opposite. As a newer periodization type, there is still much to learn about it, and at this
time, there is no decisive conclusion.

That being said, an extremely interesting review by Afonso et al. (2017) looked at whether or not
existing research on periodization is actually reliable. They found several issues with current
approaches and their results are important to consider when reading and hearing about the
extensive benefits of periodization:

 Most studies did not account for confounding factors: supplementation, nutrition, etc.
 Adaptations are being assessed as an average, despite the fact that there is notable
variation between individuals in their responses to training interventions
 Studies focused on physical dimensions of training without consideration of
psychological, technical, and tactical load
 “Periodization” is being used interchangeably with “variation”
 o Non-periodized programs can be varied
o Periodization is more than variation in that it attempts to time for a peak
performance
 Variation in training may be the difference-maker, not necessarily periodized variation
o No paper has used “periodization” in its true sense by predicting the magnitude
and timing of adaptations

Take-Home Message

To produce the greatest adaptations to training, it

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