UNIVERSITY OF BENIN, BENIN CITY, EDO STATE

FACULTY OF EDUCATION

DEPARTMENT OF HUMAN KINETICS AND SPORTS SCIENCE

ASSIGNMENT
PERIODIZATION IN SPORTS

GROUP NAMES
EBAMONLEN EHIZONAGA ERNEST
OSAYI NKIRU OBARISAGBON
ONOME EBI
PERIODIZATION

Periodization refers to the systematic planning and structuring of training over specific
periods of time to achieve optimal performance and avoid overtraining or injury. It is
commonly used in sports science, exercise physiology, and strength and conditioning.

Key concepts of periodization

 Planned variation in training intensity, volume, and type of exercise across different
time frames.

 Goal: To peak physical performance at a specific time (e.g., competition) while

minimizing fatigue.

 Adaptation focus: Allows the body to gradually adjust to increasing stress, improving
strength, endurance, speed, and other fitness components.

Components of periodization

 Macrocycle – the overall long-term training period (e.g., 6 months to 4 years, like an
Olympic cycle).

 Mesocycle – medium-term phases within the macrocycle (e.g., 4–12 weeks), focused
on specific goals like strength or endurance.

 Microcycle – short-term training cycles (e.g., 1 week), involving daily or weekly

variations.
Phases of periodization

 Preparatory phase build general fitness (e.g., endurance, strength).

 Competitive phase peak performance for competition.

 Transition phase recovery and regeneration.

CLASSIFICATION OF CONCEPTS

Periodization concepts in human kinetics can be classified based on several criteria:

1. By structure

 Macrocycle — the longest training cycle (e.g., 6 months to 4 years).

 Mesocycle — medium-length cycle (e.g., 4–12 weeks).

 Microcycle — shortest cycle (e.g., 1–2 weeks).

Training session/day the individual workouts within a microcycle.

2. By type of progression

 Linear (traditional) periodization Gradual, progressive increase in intensity while

volume decreases over time.

 Non-linear (undulating) periodization Frequent fluctuations in intensity and volume

(e.g., daily or weekly changes).

 Block periodization

Focuses on concentrated workloads for specific abilities (strength, endurance, power)

in blocks.
 Conjugate periodization Combines several abilities (e.g., strength, speed, power)
trained simultaneously.

3. By training focus or phase

Preparatory phase General conditioning and fitness building.

 Competitive phase

Sport-specific skills and peak performance.

 Transition phase

Recovery and regeneration after competition.

4. By goal of adaptation

 Hypertrophy periodization

Focuses on muscle growth.

 Strength periodization

Develops maximal strength.

 Power periodization

Enhances explosive performance.

 Endurance periodization Improves stamina and fatigue resistance.

CYCLES / PHASES OF PERIODIZATION

Periodization is typically divided into 3 main phases (sometimes 4, depending on the

model). These phases ensure the athlete develops gradually and peaks at the right time
while avoiding overtraining.

 Preparatory Phase

Also called off-season or general preparation.

Focus: build a solid base of general fitness.

Emphasis:

Aerobic endurance

Muscular strength

Flexibility

Basic motor skills

Training: high volume, low to moderate intensity.

Example: long runs, strength circuits, skill drills.

 Competitive Phase

Also called in-season or specific preparation/competition phase.

Focus: peak performance in sport-specific skills and competitions.

Emphasis:

Power
Speed

Technical/tactical skills

Maximal strength (if needed)

Training: higher intensity, lower volume, sport-specific work.

Example: sprint intervals, game simulations, skill refinement.

 Transition Phase

Also called off-season break or active rest phase.

Focus: recovery and regeneration.

Emphasis:

Physical and mental recovery

Prevent burnout

Light, fun, non-structured activities

Training: very low intensity, low volume, cross-training, or recreational sports.

(Optional) Pre-competitive phase Sometimes separated out between preparatory and

competitive.

Focus: gradually introduce higher intensity sport-specific work while tapering general
fitness.

Bridges the gap between general preparation and competition.

Summary table

Phase Focus Intensity Volume

Preparatory General fitness, base conditioning Low–moderate High

Competitive Peak performance, sport-specific High Low

Transition Recovery, rest Very low Very

low

Pre-competitive Sport-specific readiness Moderate–high Moderate

Why these phases matter?

They help athletes:

Improve progressively

Avoid plateaus

Minimize injury risk

Peak at the right time.

MODELS OF PERIODIZATION

These models guide how training variables (intensity, volume, focus) change over time
to optimize performance.

Main Models of Periodization

1. Linear periodization (Traditional periodization)

Training intensity gradually increases, while volume decreases over time.

Progression is smooth and predictable.

Often structured in monthly or weekly increments.

Example progression:

Start with high volume, low intensity → progress to low volume, high intensity as
competition nears.

Used for beginners and general strength building.

2. Non-linear periodization (Undulating periodization)

Training intensity and volume fluctuate frequently (day-to-day or week-to-week).

Allows flexibility and more frequent recovery.

Suitable for intermediate and advanced athletes.

Example:

Monday: high-rep endurance, Wednesday: strength, Friday: power.

Good for maintaining multiple abilities at once.

3. Block periodization

Focuses on specific abilities in concentrated blocks (2–6 weeks each).

Each block targets one fitness quality (e.g. hypertrophy, strength, power), followed by
another.

Builds abilities sequentially to peak at competition.

Effective for advanced athletes needing precise peaking.

 4. Conjugate periodization (Concurrent training)

Multiple abilities (e.g. strength, speed, endurance) are trained simultaneously in the same
cycle.

Uses a mix of training types each week.

Common in sports requiring mixed demands, like combat sports.

5. Wave periodization

Intensity and/or volume wave up and down within or across cycles.

Combines aspects of linear and undulating models.

Prevents plateaus and overtraining while promoting long-term gains.

Summary Table of Periodization Models

ModelFeatures Best for

Linear Gradual intensity , volume Beginners, general fitness

Non-linear (Undulating) Frequent Intermediate/advanced athletes

changes in intensity/volume

Block Focus on one ability per block Elite athletes, precise

competition peaking

Conjugate Train several qualities at once

Mixed-demand sports

Wave Intensity/volume waves within cycles Preventing stagnation,

advanced athletes
Key point: The choice of model depends on:

 Sport type

 Athlete’s experience level

 Competition calendar

 Training goals

PERIODIZATION FOR OPTIMAL FITNESS AND PEAK PERFORMANCE

1. Why use periodization?

 To progressively build fitness components (strength, endurance, speed, power,

flexibility).

 To avoid plateaus and keep adapting.

 To minimize injury and overtraining risk.

 To ensure the athlete peaks at the right time (e.g., during major competition).

2. Key elements for designing periodization for peak performance

Phases of training

 Preparatory phase → Build base fitness (endurance, strength, flexibility).

 Pre-competitive phase → Transition to sport-specific work; increase intensity.

 Competitive phase → Focus on power, speed, technical/tactical skills; peak

performance.

 Transition phase → Recovery, regeneration, prevent burnout.

 Planned variation

Change intensity, volume, and exercise types purposefully across cycles.

Tapering

Reduce volume (but maintain intensity) leading up to competition → maximizes recovery

and allows peak output.

Target fitness components progressively

Example: Build endurance → develop strength → focus on power → peak speed and
skill.

3. Example of periodization for peak performance (e.g. for an athlete over 6

months)

Phase Duration Focus Volume Intensity

reparatory 8–12 weeks General fitness (strength, endurance) High Low-moderate

Pre-competitive 4–8 weeks Sport-specific skills, power, speed Moderate Moderate-high

Competitive 4–6 weeks Peak performance, technical refinement Low High

Tapering 1–3 weeks Recovery, maintain intensity, Very low High

(within competitive phase) reduce volume
Transition 2–4 weeks Active rest, cross-training Very low Very low

4. Keys to achieving optimal fitness

Balance overload and recovery → Ensure progressive stress with proper rest.

Individualize plans → Consider age, training history, sport.

Integrate testing → Regular fitness assessments guide adjustments.

Include cross-training and flexibility work → Promote overall fitness, prevents injury.

5. Periodization models that support peak performance

Linear periodization → Good for beginners or clear long build-ups.

Non-linear/undulating periodization → Keeps adaptations fresh, good for multi-peak

seasons.

Block periodization → For advanced athletes needing precision for major competitions.

Summary:

Periodization for optimal fitness means planned, progressive, and purposeful variation in
training that develops different components of fitness over time and ensures the athlete
peaks when it matters most!