Training periodization is a way to organize your workouts by considering current fitness (or health) and fitness goals, and to carefully map out the process of achieving these goals.
The main goal of periodization is for athletes to have a peak in performance at the right time (e.g. for a race). Periodization is meant to plan for this peak, so it happens at the time that is intended. Periodization should carefully plan each workout and phase of training by assessing the weight, the volume, the choice of exercises, rest and much more. Extensive periodization is not necessary for most people, but a certain amount of periodization can be very useful. It can help reduce plateaus, overtraining, and injuries. 7
Importance of Periodization
Training programs are by themselves a form of periodization. They usually structure workouts to increase strength and power. Programs that are periodized are usually much more successful than non-periodized programmes. Even when volume load (i.e. intensity, frequency, and volume) is similar, training programs who use periodization well are more effective compared to unstructured ones. The main reason this happens is that it helps someone train at higher volumes, intensities and frequencies while avoiding the possibility of overtraining and, ultimately, injuries. We often consider that periodization is only necessary and effective for athletic and healthy populations, but studies have found that the gains from a periodized programme is even larger with more recreational populations. So, everyone should use it!5,6,7
Periodization Hierarchy
Periodization is a way of creating a training plan that creates proper stimulus and recovery for one’s body with the goal of achieving a peak in performance. This happens by creating a series of workouts with different intensity and volume. Typically, during the process of periodization, intensity is lower when volume is high and vice-versa.6
To structure a training plan, one must consider the different levels of a periodized program. The periodization hierarchy includes 3 overarching categories. Each category has a typical duration and the goal of each move from general to specific.
1. Macrocycle
The Macrocycle is typically 6 months or 12 months in duration. It is the most general category and usually maps out the main goal. Whether a specific race for a triathlete or a lifting competition for a powerlifter, the macrocycle is the main guide for all the underlying training sessions.
2. Mesocycle
The Mesocycle is usually roughly 4 weeks or 1 month in duration. They typically are structured with a 3:1 ratio where a person gradually increases the load during the first 3 weeks and then has 1 week of unloading to allow the body to adapt and recover from the training. Mesocycles are sequenced to achieve the duration of the Macrocycle. This means that for a macrocycle of 6 months, you would usually have 6, one-month mesocycles.
3. Microcycle
As you would expect, the Microcycle is shorter than the mesocycle and tends to be 1 week in duration. In this cycle, every specific workout is taken into consideration so that the weekly and daily goals are met. This cycle provides the closer look at the program so that each workout follows each other in a well thought out and logical manner. To put this in perspective, if a mesocycle aims to build leg strength, the microcycle would likely not include 6 consecutive workouts with squats until failure. Instead, the microcycle would consider the different movements on different days to allow for appropriate recovery in this weekly time frame. Common ways in which the microcycle might be set up in strength training might be to have “push” days and “pull” days so that the muscles from the previous workout may recover appropriately.3,4,6
There is also lots of variety in the way these cycles can be created. Professionals may choose to change the durations and volume load for different reasons. The main reason for varying periodization programs is the needs of the athlete. Everyone is different and each sport has different requirements. As such, all programs should be adapted to the individual.
Basic Strategy – Strength Training
A broad rule for periodization is that it should move from general to sport or task specific training. For beginners, the basic periodization strategy should be:
- Hypertrophy/Strength Endurance Phase
- Strength Phase
- Power Phase
For Hypertrophy (increase in muscle mass/size) typical repetition ranges are 8-15 to elicit the most optimal muscle mass improvements. On the other hand, strength endurance will usually be 15+ repetitions. Depending on different sports, strength endurance might be more useful in the first phase than hypertrophy. In other situations, hypertrophy phase might occur before the strength endurance phase. But in most cases, hypertrophy and strength endurance might happen together with different repetition ranges.2
After the first phase, the strength phase will occur where repetitions will usually be around 2 – 8 repetitions. This phase is one of the most useful and translatable for performance. Without reducing the importance of the other phases, many programs will seek to maximize strength as it is the foundation on which other abilities can be developed.
The power phase follows the strength phase to achieve superior sport specific performance. The repetition ranges tend to be from 1-5 with longer rest periods to be able to produce the appropriate power output. 1,6
Maintenance for Long-Term Peaks
It is important to consider that periodization can lead to peak performance for a relatively short duration, but how can one maintain the training gains if their peaks need to last many weeks?
This is a question that is important to consider for sports such as rugby, ice hockey, soccer and many more, where the season lasts multiple months. In these sports, peak performance must happen in the preseason and must be maintained throughout the regular season. In such cases, the in-season training must be constantly adapted to the changing schedule and should include heavier lifts wherever recovery is possible. Usually, 2 days per week of strength training is recommended to maintain the gains from the offseason during the competitive phase.6
The Taper
When a person trains for a race or event at the end of a given cycle, usually in sports such as running or swimming, the taper is a crucial component of the training plan. “Tapering” is the process in which there is a reduction in training where volume load (e.g. intensity, frequency or volume) is decreased to allow for recovery and ultimately peak performance. There are many ways to introduce a taper but two common ways are explained below:
Step taper
- decrease the volume by a given amount and maintaining this training amount for the duration of the taper
Linear taper
- Gradual decreasing in training volume load by a given amount (e.g. 10%) during each workout leading to the event
Optimal taper time tends to be 2 weeks in most sports with intensity and frequency remaining the same but decreasing training volume by about 50%.
Note: There are many variations of taper depending on the level of the athlete or person. Usually, the differences are duration of the taper and volume maintained.
It is crucial to consider this phase of the programme as important as the others. It is arguably the most significant determinant of attaining peak performance since fatigue can be flushed out of the system.6
Individual Differences
It is important to consider that every person or athlete is different and that a set periodization program often needs to be re-evaluated and updated to mirror the effect the training has on the participant. Most people tend to have other responsabilities around training which may affect fatigue, recovery or even ability to do the training sessions. Being adaptable to such external factors is key to having success and being able to peak.6
References
1 Bompa, T. (1999). Periodization training for sports. Human Kinetics.
7 Rhea, M. R., & Alderman, B. L. (2004). A meta-analysis of periodized versus nonperiodized strength and power training programs. Research Quarterly for Exercise and Sport, 75(4), 413–422.
