types of periodization

tp is often referred to as “linear periodization” because of its linear increase in intensity and linear decrease in volume over the training macrocycle. the figure below shows the manipulation of volume and intensity over several phases of a traditionally periodized training program. since there is little to no variation in volume and intensity between microcycles/within the mesocycles, using a tp model in seasonal or team sports can be problematic. this is essentially a “reverse” of the tp model. in comparison to tp, the greater variation of training is suggested to be more optimal for experienced athletes and team sports athletes.




the use of heavy and light days in a training week is also considered a form of dup and can help manage fatigue more efficiently. terms like “accumulation”, “transmutation” and “realiziation” are also used in bp to describe the sequential development of phases. the intervention lasted 4 weeks, while the volume and intensity of training were similarly matched between the tp and bp group. an example of this is a study on the effects of volume and intensity periodization on strength in novice trainees. although some coaches might claim certain models of periodization are the “best” or are superior compared to other models, it is foolish to think that a one set of rules or a rigid system can accomodate the performance demands of athletes from different ages, sports and environmental constraints.

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. volume load variation and undulation should define the periodization model and type, not the set-rep models of periodization. linear periodization. linear periodization is considered the “traditional model” of program design, where there is a progressive change in volume and intensity across multiple cycles. block periodization. undulating periodization., undulating periodization, undulating periodization, linear periodization, linear periodization example, linear periodization template. periodization consists of three types of cycles: a macrocycle refers to your season as a whole. a mesocycle refers to a particular training block within that season; e.g. the endurance phase. a microcycle refers to the smallest unit within a mesocycle; usually a week of training.

in this article, i describe the three major types of periodization used in strength and conditioning: there are two main types of periodization – linear and non-linear. this article discusses each, how they, block periodization, periodization cycles, linear periodization program, non linear periodization

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