Periodization: The 4 Phases

of Training
Periodization
Briefly, a periodization plan manipulates exercise volumes and intensities over the
course of weeks, months and years.

A periodization plan for an Olympic athlete will span the course of several years. This
type of plan is designed to have the athlete at peak fitness and speed for the Olympic
Games. No athlete, even an Olympic-caliber athlete, can maintain peak fitness year-
round. True peak performances are planned and can occur about two or three times per
year.

Although the goal is to have the Olympic athlete at a peak performance for the Olympic
Games, first that athlete must qualify for Olympic trials.

At the writing of this column, the process to qualify for, and compete in, the Olympic
Games for the sport of triathlon is a two year, multiple race process. Athletes must race
well several times a year, in order to toe the line at the Olympics. Top professionals are
completing these races at around two hours, depending on course difficulty.

In sharp contrast to an Olympic-distance athlete, an Ironman-distance athlete will race

fewer races and look for a peak performance typically once, or at the most twice, each
year. Top professionals are completing these races in the eight- to nine-hour range.

The Phases of Training

When coaches periodize an athlete's training plan, they break the plan into blocks of
time. Using terminology common to coaches around the globe, in multiple sports, let's
take a look at defining the phases of training time.

Recovery
This phase is specifically to recover from the rigors of training and racing. Generally
there is no specific training plan and usually the coach just gives guidelines to maintain
some fitness. The most common guidelines I use are:

 Take at least one to two days off of "training" each week

 All training intensity is aerobic in nature
 All training sessions are two hours or less

 This phase is often one to four weeks in length for the competitive athlete.
  General Preparation
 Many triathletes cross-train during this phase, with the goal of building or
maintaining cardiovascular fitness. There can be several blocks within this phase
such as general preparation 1, 2 and 3. Intensity during this phase tends to be
mostly aerobic. Both general preparation and specific preparation are often called
base training.

Specific Preparation
The goal of this phase is to move toward sport-specific training, reducing or eliminating
crosstraining. There is more race-paced training added in this phase, but the race-paced
work segments tend to be short with ample recovery at the beginning of the phase.

The intention is to build neuromuscular movement patterns. As this phase continues, a

greater percentage of the training resembles race pace. There can be several blocks
within this phase such as specific preparation 1, 2 and 3.

Pre-Competitive Preparation
The goal of this phase is to prepare the athlete for his or her specific race requirements.
These requirements, race time and intensity, are quite different for a sprint-distance
triathlon than for an Ironman-distance triathlon and the phase particulars varies between
individual athletes.

An athlete that has minimal conditioning has different requirements than an athlete that
is highly conditioned. There can be several blocks within this phase such as pre-
competitive 1, 2 and 3. This phase can also include low-priority events, used as training
races.

Competitive
This phase may include a series of races over the course of six to eight weeks, such as
in a sprint-distance race series. Or, this phase may be a three to four month period of
building, then tapering volume to a single race—such as for a half-Ironman (70.3) or an
Ironman-distance event.

For athletes in race-survival mode, preparing for a race may include only pre-
competitive and competitive preparation. These athletes will have a much shallower
level of fitness than athletes that have been training for a year or more. Those with
shallow levels of fitness won't be able to compete anywhere near their personal
potential.

Some athletes will complete all of the phases over the course of six to twelve months.
These athletes will be capable of holding higher paces for longer periods of time. Of
course athletes that have been consistently training for years have deep levels of fitness
and can produce race results at their personal potential
The 3 Most Common Types of
Training Periodization (and When to
Use Them)
Very rarely is anything truly new in the strength training world, especially when it comes
to programming. Yes, methods change and the industry perpetually matures, but the
fundamental programming pillars that started in the strength world still hold it up today.
(After all, the concept of linear progressive overload may go back to ancient times.)
The progression within these pillars is what most deem as new, there will always be
tweaking to match niches, demands, and needs – and that’s a good thing. The
constant evolution of training styles and methods is what keeps the industry from
stagnation.
At times it can be overwhelming with all of the different strength training methods out
there, but if you sit back and research, you’ll realize that has some real benefits. First, it
gives us options to choose from; options allow us to try and find the optimal program for
our training needs. Second, it allows us to understand why different professionals
program the way they do.
The next time you read something like 5/3/1, think about why Jim Wendler may have
chosen the sets, exercises, and reps the way he did. Lastly, it makes us learn, and
although this task can be a big ask, the payoff is always personal growth. My guess is,
if you’re looking for a specific training adaptation, it’s been tried and tested
before.
To help you out, we’ve taken the 3 most commonly used forms of strength training
periodization and broken down the what, whys, and whens. Chances are, you’ve been
doing these your whole strength training career — you may just not have realized it.
History of Periodization
Our general understanding of periodization is largely built upon Hans Selye’s general
adaptation syndrome (GAS) theory from roughly 1950. This theory points out the three
phases the body undergoes when experiencing a new stimulus. These phases are:
alarm, resistance, and exhaustion.
 Alarm: The initial shock of a stimulus; an example would be the excessive soreness you
feel at the beginning of new programs.
 Resistance: The adaptation to the stimulus; this is where we begin to get better at
handling the workload and progress in a program.
 Exhaustion: The decrease from overstimulation; an example of this would be
overtraining, or overreaching.
The whole point is to remain in the resistance stage; in this stage, the body performs
optimally (or closer to it). Every form of periodization is a different method to prolong the
resistance stage. How we choose to go about this is dependent on our training history,
activity, and goals.
Another contributor to periodization theory was an army physician named Thomas L.
Delorne. In 1945, Delorne found himself in a dilemma: he needed to create a means to
properly rehab soldiers’ injured from the Second World War. In the 1940s, physical
rehab methods were lengthy and had a tough time accounting for the needs of injured
soldiers, thus leading Delorne to experiment with a progressive load method. By 1948,
Delorne had refined his methods and found success in doing so. His patients rehabbed
quicker and more efficiently.
Time Frames in Periodization
Periodization has various cycles that are classified by amounts of time: macro (annual),
meso (weeks to months), and mico (workouts, days, weekly). Below is a diagram that
illustrates an example timeline of different training cycles in relation to one another.
1. Linear Periodization
What is linear periodization?
Linear periodization is the most commonly used style of training, and it’s probably the
style you did naturally when you first started lifting. This form of periodization is
described as a training plan that gradually increases intensity and decreases volume
throughout multiple mesocycles in an annual training plan.
Why should I use it?
Linear periodization is a great for building a strong foundation, progressing in one
variable, and working towards a peaking point. This programming style is useful for
those who are newer to training, and while that point can be argued, it’s definitely the
easiest periodization style to understand, thus my reasoning.

When should I use linear periodization?

1. Peaking point: Since linear periodization is written for an annual training plan, it’s
easy to cater this training style to a slow progressive peak. For example, if you have a
marathon in February, you’d start your program around April-May and slowly work
towards peaking in February while avoiding burnout.
2. Beginner: Most beginners need to build a strong foundation before they can try
advanced training styles. Linear periodization is a great way to slowly build a base
without losing focus on what’s important – building your foundation.
3. Short seasons: Athletes with short seasons who have one or very few competitions
close to each other benefit with linear training. This allows a slow buildup to their peak
or competition.
2. Non-Linear/Undulated Periodization
What is non-linear/undulated periodization?
Non-linear and undulated periodization rely on constant change in stimuli throughout
training cycles. As opposed to a linear periodization that focuses on gradual increase of
one variable, this style manipulates multiple variables like exercises, volume, intensity,
and training adaptation on a frequent basis. The time frame for these manipulations can
be daily, weekly, or even bi-weekly. Non-linear periodization is more advanced than
linear and incorporates multiple types of stimuli into a training program.
Why should I use it?
Non-linear periodization is an excellent way of individually training one variable and
secondarily training others at the same time. It’s often used for those with advanced
training backgrounds and longer sport seasons. For example, think about a program
that has you train strength one day, then power two days later – this is non-linear.

When should I use it?

1. Advanced trainees: Someone who has a mature training age (2+> years) can
benefit from the constant manipulation of variables for various training adaptations. For
example, focusing on hypertrophy one day, then aiming for strength the next. The
reason we say advanced is because an advanced trainee will have an existing
strength base to build upon.
2. Longer sport seasons: Athletes who have longer seasons will benefit by changing
up variables more frequently. For example, an athlete in the peak of their season has
multiple needs to perform optimally. By changing the focuses from something like
hypertrophy to power, you can help prevent burnout within one variable, such as CNS
fatigue from too much power training.
3. Block Periodization
What is block periodization?
Block periodization is arguably the “newest” periodization style. The concept of block
periodization focuses on breaking down specific training periods into 2-4 week periods.
Each block encompasses three different stages: accumulation (50-75% intensity),
transmutation (75-90% intensity), and realization (90%> intensity). The goal behind
these smaller, specific blocks is to allow an athlete to stay at their peak level longer.
Since most sports have longer durations and call for multiple peaks, block periodization
is often prescribed. Within the training season, athletes will only focus on adaptations
they need specifically for their sport, if an athlete doesn’t need endurance, they won’t
train for it.
Why should I use it?
When trying to maintain a high level of athleticism for competition over an extended
amount of time, block can be a great tool. By frequently training specific training
adaptations you work towards progressing in your sport with the variable you need, and
avoid burning out.

When should I use block periodization?

Multiple peaks: Sports that require an athlete to peak multiple times during a season –
aka multiple competitions/games a year – can benefit from block training. The most
important variable is accounting for the athlete’s needs and the rotation of blocks to
allow optimal performance.
PERIODIZATION: PHASES TO
SUCCESS
Periodization is a way to set up structure to your workout. It includes the right
exercises, intensities, loads to lift, frequency and duration of training, and more1. For
an athlete this is the overall design of your training program for the year. It is
important for you to use this to maximize performance throughout all your training
seasons, especially competition time. It is an effective way to allow your body to
prepare for the demands of sport.

While the best time to use periodization is during championship season it is also
useful throughout the year. It is a systematic way to add power, strength, speed, and
size to maximize your performance1. You are able to keep track and map out your
progress as you train. This helps you increase success while minimizing the negative
aspects of overreaching and/or overtraining.

You use periodization throughout the year when you design a training program that
includes different phases of training. A macrocycle is a phase that repeats itself
several times throughout the year and usually lasts 3-6 weeks. A microcycle is the
individual weeks that make up a macrocycle. The simplest way to split up your year
of training is through 3 phases (or macrocycles): preparatory, competitive, and
transition.

Typically during a preparatory phase you work on general strength and conditioning
exercises that are not sport specific. This includes weight lifting, with higher number
of repetitions (12-20) during the first part of the phase for endurance. You want lower
number of repetitions (8-12) during the last part of the phase to build strength. Also,
include cardiovascular (cardio) training (30-60 minutes) throughout this phase both
for endurance and to help recover from workouts. The idea is to train the body for
overall fitness initially and then strengthen to prepare for performance during the
competitive phase. Remember to always take time to rest and recover both during
exercises and training sessions.

Next is the competitive phase that includes your games, meets, competitions, etc.
During this phase the focus is on sport specific training with less time building
strength and cardio endurance. Time spent in the weightroom should be with low
repetitions (2-8) with high intensity to simulate competition. Long sets of cardio at the
same pace should be avoided but instead include bursts of sprinting exercises with
minimal rest in between. Rest and recovery is very important during this phase so
your body can be fresh for intense training and competition.

The last phase is the transition phase; this is time for your body to recover from
competition season. Choose exercises that are fun and work the body as a whole. Go
for a bike ride, play soccer, or go swimming. You could also try a sport that is
different than your usual, like hockey. Your body gets stuck in a pattern of the same
routine during the season; you and your body need a break mentally and physically.

Now that you have an outline of the various phases here are some guidelines to
consider:

 First, never plan a stressful workout immediately after a competition.

 Constantly vary the intensity of days (high, low, medium) throughout a week of
training.
 The step load method: one week low intensity, one week medium intensity, one
week high intensity, repeat, gives time for your body to recover and replenish.
- It is a good way to focus your intensity of the week on mainly one area (i.e.
high intensity).
 After your competitive phase, take a two week transition to replenish energy
stores, remove fatigue, relax mentally, and regenerate from exhaustion.

Active rest should be built into your training routine. Include one day of rest each
week so your body can recover from training and get ready for more. A cutback week
can help you prepare for major competition. You incorporate it into a plan for 4-6
weeks out. This plan includes a cutback week, another 2 weeks of high intensity
training, and then 2 weeks to taper (reduce volume) before the competition. During
this cutback week your legs will rest from the stresses of training and continue to
become fresh throughout the week as you approach the high intensity training. You
are able to rehydrate and refuel more effectively when your training level is lower.
And your mind will get a needed rest from the daily focus required to train at your
best.

An additional way to design rest into your training program is to incorporate one or
two "off seasons" per year. During this time (3-8 weeks) you cut back on the duration
of training by about half (or more) from your longest routine. The intensity is also
reduced by 30% (or more) from your peak. Remember to plan in at least 1-3 days per
week totally off from exercise for rest and recovery during this time.

One of the hardest parts of the training process for you and your coach is finding a
balance between general and specific training, rest, recovery, and competition.
Unfortunately, it is difficult to truly recognize consistent markers that create the best
training load for an athlete or that do not begin the process of overtraining 2. Without
effective application of periodization, it is hard to determine how much activity or
intensity you receive over time. Remember, “it is best to prevent the negative aspects
of overreaching and overtraining, because it can take several weeks, several months,
"to never", to fully recover from overtraining”1.

Periodization is a systematic way to plan your training for the entire year. The 3
phases of preparatory, competitive, and transition divide the goals of training into
seasons. By using the guidelines you and your coach can create an individual program
that addresses strength, conditioning, and sport specific training goals. Active rest is
always the most important part of this routine to maintain continuous mental and
physical recovery throughout the year. Overall, remain consistent with using your
periodization for all parts of your phases and success is in your reach.
Periodization

Traditional Periodization

Preparation Competitions
Stages: A B C D
Strength

Strength Endurance

Cardio Endurance

Anerobic Endurance
Example
Mesocycles: Power
o Trains multiple fitness component and motor skills at
more or less at varying levels concomitantly peaking
simultaneously at competition scheduled throughout
stages C & D.
o Cumulative training effect
 Comments

o Appropriate for novice to intermediate level athletes

o Not ideal for high level athletes
o Simultaneous training of multiple fitness components
and motor skills decreases training efficacy.
 Low stimulation
 Conflicting physiological responses
 Excessive fatigue accumulation
 Difficulty to peak for many competitions
Classic Periodization

General Specific Sports

Phase: Peaking
Conditioning Conditioning Training

Intensity low moderate high high

Volume high moderate moderate low

 Initiated by progressive volume first few weeks

 Peaking phase allows for super compensation of both
preparedness and performance.
 Active rest phase immediately follows peaking phase at end of
competition season.
o Typically 2-4 weeks may can extend longer

 COMMENTS

 Appropriate for novice athletes who need a long preparatory

phase
 Not ideal for intermediate and advanced athletes since it may not
maximize the physiological and performance adaptations
required by these athletes
Block Periodization
Block: Training cycle of the minimum number of highly concentrated,
specialized workloads lasting 2-4 weeks.

Preparation Competitions -->

Stages: A B C

Accumulation

Transmutation

Realization
 Blocks are performed in a sequential fashion to make up a stage
o Arranged according to duration of fitness
components' residual training effect
 Duration of blocks and training stages determined by length of
the training residuals and competition schedule
o Close to two months
 Can be shorter (eg: near to peak season)
 Can be longer (eg: at the season's beginning or due
to specific needs)
 End of Realization phase
o Must be within residual time parameters of abilities trained
within preceding Accumulation and Transmutation blocks.
o Competitions or testing can be performed
 Stages can continue indefinitely continued (...D, E, F...)
 Accumulation Transmutation Realization

General Sports
Goal Training Specific Taper & Peak

Duration 1-6 wks 2-4 wks 1-2 wks

Residual Longest Medium Shortest

Intensity low high high

Volume high moderate low

Sample Block Variables

Comments

 Both Cumulative and Residual training effect

 Lower volumes are required compared to traditional periodization
o since minimal number of abilities are targeted in a given
block
o allows for sufficient training stimuli for advanced athletes
 Ideal periodization protocol for advanced and elite athletes
Periodization Phases
 Preparation Phase
o Duration: 3-6 months
 Individual Sports
 1-2 times as long as competitive phase
 Team Sports
 No less than 2-3 months
o General (Early) Preparatory
 Goal
 Develop work capacity and general physical
conditioning
 Improve technical elements
 Learn basic game strategy
 Duration: Longer for younger and less experience
athletes
 Progressively Increase Intensity and Volume
o Specific (Late) Preparatory
 Goal
 Similar to general preparatory
 Transition to more sports specific movements and
motor patterns
 Duration: Longer for older and more experienced
athletes
 Competitive Phase
o Early Competitive Phase
 Improve sports specific motor abilities and performance
o Late Competitive Phase
 Maintain fitness
 Taper training before major competitions
 Transition Phase

o Maintain fitness through 2-4 informal short workouts per

week
Linear Periodization
 Walking
 Jog/Walk
 Powerlifting

Undulating Periodization
 Cycle Program
 General Cardio Sports Conditioning
 Running
o 5K and 10 K
o Half Marathon and Marathon
 Triathlon
 Weight Training
 Powerlifting
 Weightlifting
One of the fundamental principles that underpins the periodization of
training is that volume of training is increased before the intensity of
training. This principle applies to meso-, macro- , and microcycles alike.
Most coaches are familiar with the concept that a foundation of aerobic
fitness is established early in the mesocycle or competition season.
After this initial period of increasing training volume to build endurance,
the emphasis of training switches to the development of speed and
anaerobic capacities. It is often observed that this base level of fitness
can be reestablished fairly quickly (4-6 weeks) in those swimmers with
an extensive training background. This has implications for older more
mature swimmers who are returning after a break from training or
competition. However, it is much more efficient for swimmers to
maintain a basic fitness program during the off-season.

A reasonable level of fitness can be maintained on about 30% of the full training
volume, i.e., a swimmer who normally undertakes 10 training sessions per week, should
be able to maintain a base level of fitness for several weeks by just training three times
per week. In this case, it is important to maintain some intensity in the work (up to and
including threshold level) when volume and duration are reduced.

This principle of volume first, then intensity, also applies to strength and muscular
endurance. In a fashion similar to that for endurance training, strength programs are
often based on an initial period of volume training (lighter weight-many repetitions)
before more intensive training (heavier weight-fewer repetitions) is undertaken. On this
basis, a typical 4-week strength program (e.g., free weights, machine weights, circuits)
for endurance athletes takes the form of a 2-week macrocycle of volume training and
then a 2-week cycle of intensity training. While some coaches and swimmers place a
heavy emphasis on strength training, it is clear that strength alone is not highly
correlated with swimming performance. Other factors like muscular power, muscular
endurance and muscle elasticity, and of course, swimming technique, should not be
overlooked.

In terms of designing microcycles the "volume first, intensity second" principle is also
valuable. One approach that we have found to be successful is the use of 3-day
microcycles.

The first variant involves two training sessions a day for the first 2 days, followed by a
single session on the third day. In some circumstances in swimming, where three
training sessions a day are used, the second variation takes the form of three sessions
a day for 2 days and then two sessions on the third and final day. In both versions, the
first day is largely aerobic in nature, with a graduai decrease in volume and increase in
intensity as the microcycle proceeds. The emphasis is on increasing speed from day to
day, and athletes generally find this easier if the training volume is decreasing. Many
swimmers (and coaches) like to finish each microcycle with a quality or speed session.

Another feature of planning is the relationship between duration and intensity. Generally
speaking, the lower the intensity of cycles, the longer the duration, perhaps up to 7
days. For higher intensity work, shorter 2-4 day training cycles are used. Variation of
training distance and intensity within cycles is important. Early in the program,
microcycles may involve higher intensity training for athletes already fatigued. The
thinking is that this approach provides a greater stimulus for adaptation. Later on, when
the emphasis is on competition-specific speed, it is usually better to undertake high-
intensity training in a fresh condition in order to facilitate higher speeds.