Periodization.

Periodization is a big, trendy word in fitness.  Like many words, it gets thrown around a lot by alleged authorities on the topic whom, in reality, do not possess a comprehensive understanding of the  term.  The goal of this post is to give you a proper introduction to the concept.

Periodization is the systematic manipulation of training variables over a predetermined length of time, or period.


When we talk about training variables, we are talking about the 6 loading parameters of strength training:

1. exercise
2. sets
3. repetitions
4. tempo, or rep speed
5. rest interval (time between sets)
6. load, or intensity (i.e. weight on the bar)

When we design periodization models, or plan out periodization schemes over a given time length of time, we generally describe each period, or phase, with complex terms such as accumulation, intensification, specification, and transmutation.   A convenient, common, and more accessible way to quickly define each phase of training is by the average number of reps (i.e. 1-5, 6-8, 9-12, and 13-20+), which we will discuss below.

To me, there are only 4 phases (lengths of time) worth defining:

• microcycle = 7 days
• mesocycle = 13 weeks = 13 microcycles = 91 days
• macrocyle = 1 year = 4 mesocyles = 52 microcycles = 364 days
• Olympic cycle = 4 years = 4 macrocycles = 16 mesocycles = 208 microcycles = 1456 days

In my own training, I concern myself mostly with the microcycle (1 week period), closely followed by the mesocycle (13 week period).  Perfecting the short and medium term(s) will result in successful long term results.  Stated another way-  Intelligent, consistent, effective, daily efforts will lead to spectacular achievement(s).

Popular discussions of periodization tend to focus on the mesocycle (13 weeks), or an approximately equivalent period of time.

Manipulation of the training stimulus over, or even within, mesocycles (13 week periods) is typically expressed by the average number of reps per set.  For example:

1. Jan-Mar; 12-20+ reps/sets
2. Apr-Jun; 9-12 reps/set
3. Jul-Sep; 6-8 reps/set
4. Oct-Dec; 1-5 reps/set

An example of manipulating the training stimulus within the mesocycle:

1. Weeks 1-3: 12-20+ reps/sets
2. Weeks 4-6: 9-12 reps/set
3. Weeks 7-9: 6-8 reps/set
4. Week 10-12: 1-5 reps/set
5. Week 13: “deload” (no training)

Depending on your goals, you could also reverse the order of manipulating the training stimulus over each mesocycle:

1. Jan-Mar; 1-5 reps/sets
2. Apr-Jun; 6-8 reps/set
3. Jul-Sep; 9-12 reps/set
4. Oct-Dec; 13-20+ reps/set

It is more precise, and more clearly illustrates the goal(s) of each mesocycle (13 week period) by defining the phase in terms of the average duration of set, or the time under tension, in seconds.  If we assume a tempo (speed of rep execution) of approximately 3.5 seconds per rep, we get:

1. Jan-Mar; 13-20+ reps/sets, 45.5-70 seconds
2. Apr-Jun; 9-12 reps/set, 31.5-42 seconds
3. Jul-Sep; 6-8 reps/set, 21-28 seconds
4. Oct-Dec; 1-5 reps/set, 3.5-17.5 seconds

IMPORTANT NOTES ABOUT THE DURATION OF THE SET:

To qualify as “explosive” training, the duration of the set must be extremely short.  Explosive training sets absolutely last less than 3.5 seconds.  A set of ANYTHING that lasts MORE than 3.5 seconds, does not qualify as “explosive” training.

If your set of repetitions lasts longer than 70 seconds, IT IS NOT STRENGTH TRAINING, it is cardio.  Examples of exercises that are cardio, NOT strength training:

1. More than (approximately) 15 consecutive burpees (pushup, squat thrust, jump combo)
2. Stacking ab exercises in a way that exceeds 70 seconds of tension.
3. Supersetting / pairing upper body exercises with a cardio machine
4. Group “Strength” and Conditioning Classes (these are all cardio, no significant strength training is occurring)

Yes, you may need a requisite level of strength to perform any of these exercise modalities, but the above types of exercise ARE NOT STRENGTH TRAINING (which is part of the reason you STILL don’t have “abs”).

PROFESSIONAL TIPS: Don’t take strength training advice from a dance instructor.  Also, don’t take dancing instruction from a strength coach.

The KEY to ALL TRAINING is the progressive accumulation of STRENGTH.

Getting back to defining the mesocycles (13 week periods), we have some additional helpful terms to identify:

1. Jan-Mar; 13-20+ reps/sets, 45.5-70 seconds, General Preparation Phase*
2. Apr-Jun; 9-12 reps/set, 31.5-42 seconds, Sports Specific Preparation Phase*
3. Jul-Sep; 6-8 reps/set, 21-28 seconds, Pre Competition Phase*
4. Oct-Dec; 1-5 reps/set, 3.5-17.5 seconds, Competition Phase*

*assumes competition/event of the athlete mirrors the average duration of set in the Competition Phase.

Another way to define the mesocycle (13 week period) is by the specific type(s) of gains to be expected from each average duration of set:

1. Jan-Mar; 13-20+ reps/sets, 45.5-70 seconds, Muscular Endurance Gains, some Muscular Hypertrophy Gains
2. Apr-Jun; 9-12 reps/set, 31.5-42 seconds, Ideal Muscular Hypertrophy Gains
3. Jul-Sep; 6-8 reps/set, 21-28 seconds, Some Strength and Some Muscular Hypertrophy Gains
4. Oct-Dec; 1-5 reps/set, 3.5-17.5 seconds, Ideal Strength Gains

Yet, another way to express these training phases:

1. Jan-Mar; 13-20+ reps/sets, 45.5-70 seconds, Transmutation
2. Apr-Jun; 9-12 reps/set, 31.5-42 seconds, Accumulation
3. Jul-Sep; 6-8 reps/set, 21-28 seconds, Specification
4. Oct-Dec; 1-5 reps/set, 3.5-17.5 seconds, Intensification

And, lastly, the phases can be described by the type of physical adaptation(s):

1. Jan-Mar; 13-20+ reps/sets, 45.5-70 seconds, Muscular and Energy System Adaptation(s)
2. Apr-Jun; 9-12 reps/set, 31.5-42 seconds, Muscular Adaptation(s)
3. Jul-Sep; 6-8 reps/set, 21-28 seconds, Neural and Muscular Adaptation(s)
4. Oct-Dec; 1-5 reps/set, 3.5-17.5 seconds, Neural Adaptation(s)

Most likely, I have lost most of the readers at this point.  If you’re still here, I cannot overemphasize the need to understand the above concepts if you want to effectively program your training over the short, medium, and long term.  This understanding needs to be internalized, or you are going to need a coach.  I wrote the above material off the top of my head, which is where it needs to be in order for me to effectively coach others.

All the above examples are what I call Linear Periodization.  Linear, as in a straight line on a graph that indicates the rise or fall of intensity over time.

One problem with applying linear periodization to an annual training plan is that it you are only “peaking”, or reaching your best (maximal) performance once per year.  The trainee is going a significant amount of time (13 weeks) without exposure to, and benefit from, the other 3 rep ranges.  Whatever you are not doing in training is what you are becoming “bad” at.  This logically leads us to explore the next periodization concept – a non-linear, or undulating annual training plan:

Example of Non-Linear, or Undulating Periodization, written out:

1. Jan-Mar; 13-20+ reps/sets, 45.5-70 seconds
2. Apr-Jun; 6-8 reps/set, 21-28 seconds
3. Jul-Sep; 9-12 reps/set, 31.5-42 seconds
4. Oct-Dec; 1-5 reps/set, 3.5-17.5 seconds

After digesting the 2 concepts above, periodization models can get exponentially more complex.

Two innate problems of EVERY periodization model is:

1. You can not expect the body to effectively adapt to too many, or conflicting, types of training stimuli AT THE SAME TIME
2. Whatever type(s) of training stimulus are absent in your current phase/period are the ones you are losing (becoming bad at)

I first started developing my own Periodization Model(s) in 1998. 

Starting in 2006, I began perfecting a specific Periodization Model, and Training Template that I use today. I use an Integrated Micro Periodization Model with Volume Rotation.  I would love to relate this material to you, however, I would need another couple thousand more words to take you there conceptually.

This post sets the stage for that material to be posted at  a later time.

Thank you for reading.