How To Make Periodization Training Work for You

It takes a great amount of practice and determination to achieve peak athletic performance. But even some of the best athletes can plateau if they’re not intentionally organizing their workouts with specific goals in mind.

Sports medicine physician Michael Dakkak, DO, explains how periodization training provides a path toward continuous improvement and the different ways it works.

What is periodization?

Periodization is the process of organizing training programs and workout routines in a strategic way so you can reach peak athletic performance. Instead of exercising in general, with no clear goals in mind, you plan out days, weeks, months or even years in advance to create a training schedule designed specifically to help you compete or perform better.

“Think of periodization like gardening. You don’t water a plant nonstop. You have to give it sunlight, water, rest and cultivation,” illustrates Dr. Dakkak. “Your body is the same way. You need to stress it and give it the opportunity to recover so it can grow and eventually adapt to have a stronger baseline.”

As a result, a periodization program helps you:

• Continuously improve performance
• Reduce overtraining and injury
• Achieve specific short- and long-term fitness goals

With this strategic approach to training, you can focus more clearly on different areas, like strength, endurance, power and speed. Periodization also better supports progressive overloading and your ability to switch up variables, like intensity, volume, frequency and the types of exercises you do.

The three phases of training

Periodization training breaks up your workout routines and specific focus areas across three distinct cycles. This process can help you achieve those larger, long-term goals related to peak athletic performance, while also achieving smaller, short-term goals for physical fitness.

Here’s what goes in to each of the three cycles.

Cycle one: macrocycles

The macrocycle takes a look at the big picture. It’s not well defined, but it can last several months or years, depending on your overarching long-term goals. If you’re an Olympian, for example, you might have a four-year macrocycle of training leading up to your final competition.

Cycle two: mesocycles

Within a macrocycle, there are several mesocycles, or phases. Each phase lasts a few weeks to a few months and targets your training on one specific focus area, like:

• Strength
• Power
• Endurance
• Hypertrophy

By the end of the macrocycle, each individual mesocycle will have given you an opportunity to improve on specific characteristics so you’re better prepared for future competitions and performance opportunities as a whole.

Cycle three: microcycles

Microcycles are the smallest measurement in periodization. There are several microcycles within a mesocycle, and these typically involve a one-week training period of specific workouts, exercises and activities geared toward your short-term fitness goals.

“If your mesocycle is focused on improving strength, you might have a microcycle within that where you’re focusing on lighter weights with higher reps followed by a week of heavier weights and fewer reps,” notes Dr. Dakkak. “Over the course of that entire mesocycle, you continue to build strength because you’ve narrowed your focus across several microcycles that build off each other.”

Types of periodization training

“Periodization is about optimizing an athlete’s performance and tailoring their goals so they peak at the right time,” says Dr. Dakkak.

You can do this in several different ways, but the four main approaches to periodization involve:

• Linear periodization: “Think of linear periodization like a drama series,” says Dr. Dakkak. “You gradually increase intensity over time and build yourself up to a certain point as you decrease the amount of reps you do.”
• Undulating periodization: “Unlike linear periodization, this method involves plot twists,” explains Dr. Dakkak. “You’re frequently changing the volume and intensity of your exercises to challenge your body and keep things fresh.” So, one day, you might run a series of quick hill sprints, while the next day, you might do some slow and steady cross-country running.
• Block periodization: Instead of trying to improve multiple things at once, block training divides workouts into specific focus areas. You might spend three weeks focused on strength training and building muscle, followed by three weeks of cardio to build endurance.
• Reverse periodization: “With reverse periodization, you’re flipping the script,” says Dr. Dakkak. “You’re starting with high-intensity exercises at a lower volume, which can help you achieve peak performance more quickly.”

Examples of periodization training

Periodization will look different based on your individual goals and focus areas.

If you’re a weightlifter, examples of periodization might look like:

• Bench pressing the maximum weight you can lift, then lowering the weight and increasing your reps over time (reverse periodization)
• Starting with high reps and low weight, then gradually adding weight over time (linear periodization)

In comparison, if you’re a basketball player, you might:

• Focus on strength training for a day, followed by a day of speed and agility exercises, shooting drills or light recovery exercises (undulating periodization)
• Spend three weeks building core stability and strength, followed by three weeks of conditioning exercises and three weeks of scrimmages (block periodization)

“During each training block, you’re often using linear training to build up a skill or attribute,” explains Dr. Dakkak. “So, if you’re a marathon runner working on endurance, you’re going to gradually increase your mileage over the course of a three- or four-week block.”

Benefits of periodization

Periodization training can help you optimize your athletic performance with continuous growth. As a result, you can:

• Individualize your training routine.
• Prevent performance plateaus.
• Reduce your risk of injury.
• Overcome short-term, intermediate and long-term objectives.
• Continuously challenge your physical capabilities.
• Achieve new personal records.
• Continuously improve your strength, endurance, power, speed and flexibility.

“To be a world-class athlete or the best in your domain, you have to be adaptive in a lot of different things,” says Dr. Dakkak. “In order to be your best, you have to continue growing and continue to push your boundaries and limits.”

Is periodization training right for you?

If you’re an off-season athlete gearing up for a competition or sport, periodization is key to hitting peak athletic performance. But anyone can benefit from this concept if they’re trying to improve or maintain their physical fitness.

“Variety is good, and being able to perform in multiple ways is ultimately better for your overall performance,” says Dr. Dakkak. “Everyone can benefit from an individualized training program that’s focused on their personal goals.”

If you’re looking to enhance your workouts or you’re interested in periodization training, consider working with an athletic trainer or sports medicine physician. They’ll help you identify your core strengths and other areas of improvement that could benefit from this kind of training.