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Key Takeaways

  • Periodization is the systematic variation of training variables over time to optimize performance and prevent overtraining.
  • Linear/traditional periodization progresses from high volume/low intensity to low volume/high intensity across phases.
  • Undulating (nonlinear) periodization varies intensity and volume within a week (daily) or between weeks (weekly).
  • Block periodization concentrates training into focused 2-4 week blocks targeting specific qualities (accumulation, transmutation, realization).
  • Training phases include preparatory (off-season), competition (in-season), and transition (active rest).
Last updated: January 2026

Periodization Models

Quick Answer: Periodization is the planned manipulation of training variables over time to maximize adaptations and peak for competition. Linear periodization gradually increases intensity while decreasing volume. Undulating periodization varies intensity within each week. Block periodization concentrates training into focused phases.

What is Periodization?

Periodization is the systematic planning of athletic training. It involves:

  • Planned variation of training variables (intensity, volume, exercise selection)
  • Progressive overload toward specific goals
  • Recovery management to prevent overtraining
  • Performance peaking for important competitions

Periodization Hierarchy

LevelDurationDescription
Macrocycle1 year (typically)Overall training plan, major competition cycle
Mesocycle3-6 weeksTraining phase with specific focus
Microcycle1 week (typically)Individual training week

Linear (Traditional) Periodization

Linear periodization progresses systematically from one quality to the next.

Classic Linear Model

PhaseDurationVolumeIntensityFocus
Hypertrophy4-6 weeksVery HighLow (50-75%)Muscle mass
Strength4-6 weeksHighModerate (80-85%)Maximum strength
Power3-4 weeksModerateHigh (85-95%)Rate of force
Peaking1-3 weeksLowVery High (90-100%)Competition prep

Linear Periodization Characteristics

AdvantageDisadvantage
Simple to implementDetraining of earlier qualities
Gradual progressionMay not suit all sports
Good for beginnersLong phases between qualities
Research-supportedLess variety in training

Undulating (Nonlinear) Periodization

Undulating periodization varies training stress within shorter time frames.

Daily Undulating Periodization (DUP)

DayFocusSets x Reps% 1RM
MondayHypertrophy4 x 1070%
WednesdayPower5 x 380%
FridayStrength5 x 585%

Weekly Undulating Periodization

WeekFocusSets x Reps% 1RM
Week 1Hypertrophy4 x 10-1267-75%
Week 2Strength4 x 5-680-85%
Week 3Power5 x 3-485-90%
Week 4Hypertrophy4 x 10-1270-75%

Undulating Periodization Characteristics

AdvantageDisadvantage
Maintains multiple qualitiesMore complex programming
Greater varietyRequires careful planning
May suit advanced athletesHarder to track progress
Better for team sportsHigher skill requirement

Block Periodization

Block periodization concentrates training into focused 2-4 week blocks.

Block Periodization Phases

BlockDurationFocusCharacteristics
Accumulation2-4 weeksWork capacityHigh volume, moderate intensity
Transmutation2-4 weeksSport-specific strengthModerate volume, high intensity
Realization1-2 weeksCompetition prepLow volume, very high intensity

Block vs. Linear/Undulating

FactorBlockLinearUndulating
Focus per phaseSingle qualityProgressiveMultiple
Phase duration2-4 weeks4-6 weeksWeekly/daily
Best forElite athletesBeginnersIntermediate
ComplexityHighLowModerate

Training Phases

Preparatory Period (Off-Season)

Sub-phaseDurationGoals
General Preparatory4-8 weeksBase fitness, hypertrophy, correct weaknesses
Specific Preparatory4-8 weeksSport-specific strength and power

Competition Period (In-Season)

FocusDescription
MaintenanceMaintain strength gains from off-season
VolumeReduce volume to allow for sport practice
IntensityMaintain moderate-high intensity
Frequency1-3 sessions per week typically

Transition Period (Active Rest)

Duration2-4 weeks
GoalPhysical and psychological recovery
ActivityCross-training, recreational activities
IntensityLow (40-60% effort)
AvoidComplete inactivity (detraining occurs)

Peaking and Tapering

Tapering Strategies

TypeVolume ReductionDurationBest For
Linear TaperGradual decrease1-3 weeksMost athletes
Step TaperSudden decrease1-2 weeksExperienced athletes
Exponential TaperRapid early, gradual late1-3 weeksEndurance athletes

Taper Guidelines

VariableRecommendation
VolumeReduce 40-60%
IntensityMaintain or slightly reduce
FrequencyReduce minimally (if at all)
Duration7-21 days depending on sport

Periodization Model Comparison

ModelBest ForVolume PatternIntensity Pattern
LinearBeginners, powerliftersDecreasesIncreases
UndulatingTeam sport athletesVaries weekly/dailyVaries weekly/daily
BlockElite athletesConcentratedPhase-specific
ConjugateAdvanced liftersVaries by exerciseMultiple intensities
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Linear Periodization Progression
Test Your Knowledge

Which periodization model involves training for hypertrophy on Monday, power on Wednesday, and strength on Friday within the same week?

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Test Your Knowledge

During the tapering phase before a major competition, what happens to training volume and intensity?

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Test Your Knowledge

Which phase of block periodization focuses on sport-specific strength development with moderate volume and high intensity?

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Test Your Knowledge

An athlete is in the middle of their competitive season. What is the PRIMARY goal of resistance training during this period?

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