A Guide to Periodization for Strength Training

A Guide to Periodization for Strength Training

You may not be familiar with periodization just yet! Don’t worry we have you covered. Periodization has been around for a while and is here to stay for anyone who is wanting to make systematic improvements in their training.

Periodization is the long-term cyclic structuring of training which is performed to maximize performance to coincide with competitions or sporting seasons.

In simpler terms, a periodization plan is based around structured but varied changes in training patterns, intensity, and volume over time.

What’s the Goal?

Periodization is all about maximizing the body’s ability, avoiding injury, and keeping training fresh.

Periodization can be used for a variety of goals. Many weightlifting, powerlifting or even track and field athletes use this training method to peak at multiple times over the year or for a specific event. Periodization is also beneficial for those who play basketball or soccer that aim to peak annually for the sporting season.

It’s all about hitting long-term goals in a safe and stimulating way that will offer the best results possible.

Why is Periodization Beneficial?

One of the main factors that makes periodization so appealing to a whole range of athletes is its ability to manage fatigue and boost recovery periods.

A cyclic structure allows athletes to focus on general strength improvements through the winter and then prepare them for their specific sport in the spring.

These plans are highly personalized to the training age and lifestyle of the individual, meaning nothing is considered to be a one-size-fits-all deal.

Traditional, Linear Periodization

The most common periodization training program makes changes to workout intensity and volume over training blocks, which tend to last three to four weeks.

A traditional model will benefit the development of strength, the respiratory system, and the technical abilities of athletes, but it is best for those who are beginners in training.

A typical traditional program would include five sets of five reps for a core group of exercises including squats, deadlifts, and bench.

A prescribed percentage or load should be consistently added each week to upper and lower body workouts until a plateau is reached. Recover, reset, and start the program again.

Undulation

The non-traditional method of periodization, known as undulating, is based around Hans Selye's General Adaptation Syndrome. GAS explains that an athlete's body will restore itself to balance, or homeostasis when faced with long-term stressors.

Undulating puts the body through varied stressors which allow the body to still make progress without adapting to them, then gives the athlete periods of rest and recovery to reset.

Workout intensity and volume can be changed weekly or daily when working under this model. Undulation has proven to be highly effective in athletes where weight class is of importance, as it focuses around adding muscle mass and strength.

A typical program would increase the number of sets of a particular exercise while lowering the number of reps over a period of weeks.

Advanced model

The conjugate sequence model is the last approach to periodization, introduced by strength professor Yuri Verkoshansky to specifically benefit Olympic athletes.

The plan consists of a two-block design - accumulation, and restitution. The accumulation stage was designed to help with motor abilities while developing strength qualities, while the restitution block is essentially the opposite.

This stage targets the athlete's strength qualities in the athlete while developing specific, technical motor qualities.

Which Periodization Plan is Right for Me?

Essentially, if you have been training for less than two years, then starting with the beginner’s traditional periodization method is the best way to go.

This will give you the best possible opening to exhaust the ‘beginner’s gains’ phase without reaching a plateau.

Intermediate athletes should look at taking on an undulating plan, while advanced athletes or those heading towards a competition should consider the advanced method.