What Is Periodisation? A Guide To Periodised Training

What Is Periodisation | History | How Does It Work | Training Cycles | Types | Deloads | Goals | Example Plan | Mistakes | FAQs

Periodisation is one of the best ways to structure training to build strength, muscle, or fitness and avoid a fitness plateau. Periodisation can be used by everyone from beginners to elite athletes. Here's how to understand what periodisation is, how it works, and how to structure it for your own training.

• Periodisation is structured training that varies workload over time

• It helps prevent plateaus and is good for long-term progress

• Common types include linear, undulating, block, and reverse periodisation

• Periodisation can be used for strength, hypertrophy, endurance, and sport

• Key training variables include volume, intensity, and frequency

• Training cycles include macrocycles, mesocycles, and microcycles

Let’s start with the basics: what is periodisation?

Rather than doing the same thing for weeks and months on end (or piling more and more training into your routine), periodisation is a way to plan your training in smart phases.

Periodisation involves adjusting key training variables like training volume, intensity, and frequency to help you progress, recover, and reach long-term goals.

The history of periodisation is linked to Soviet sports scientist Lev Matveyev, whose work was influenced by the General Adaptation Syndrome (GAS) theory. The basic idea is that the body responds to training by adapting and becoming stronger, provided enough recovery is included. Periodisation in sport has been used for decades because it allows athletes to peak at the right time and enjoy more recovery in off-seasons.

Trying to train for and achieve all your fitness goals at the same time often means you don't have the time to train each area enough for results.

Periodisation works by dividing training into phases that strategically overload your body (progressive overload) then give it time to respond and recover (supercompensation). This allows you to continually improve whilst avoiding undertraining or overtraining:

Increasing the training stress placed on your body and nervous system is key to continuous growth and adaptation.

Getting enough recovery after a period of hard training is crucial to becoming stronger and fitter than before.

Splitting your training into phases allows you to change key training variables (volume, intensity, or frequency) prevent plateaus.

Periodised programmes can be divided into three different cycles: macrocycle, mesocycle, microcycle. Each cycle can look different for different people depending on their goals. For example, an Olympian’s macrocycle will be the four years between Olympics, whereas a gym goal might need a 6-month macrocycle.

A macrocycle is the overall training plan that aligns with your long term goal. This can be anyway from 6 months to a few years.

The macrocycle can be split up into a series of smaller training blocks known as a mesocycle. Each mesocycle is a training phase around 4-8 weeks long and has a specific focus that will help work towards your macrocycle goal. For example, you could have a mesocycle for:

• Building muscle

• Building strength

• Building power

• Improving speed

During each mesocycle, the goal of your workouts are to work towards this objective while maintaining your fitness in other areas.

A microcycle is the shortest cycle, usually one week of training. This is where you plan out what workouts and rest days you will have each week.

Now we’ve covered the basics of periodisation, let’s break it down further to look at different types of periodisation and why you might use them.

Linear periodisation gradually increases training intensity whilst reducing training volume. This is a nice simple approach that works well for most gym goals.

For example:

• Weeks 1-4: Higher reps, lighter weights (e.g. 3 sets of 12 reps)

• Weeks 5-8: Moderate reps and weights (e.g. 3 sets of 10 reps)

• Weeks 9-12: Lower reps, heavier weights (e.g. 3 sets of 8 reps)

Undulating periodisation, also known as non linear periodisation, changes the training variables more frequently, usually within a microcycle. The variety can help intermediate and advanced lifters to make progress by focusing the body to constantly adapt to different stimulus, and helps to prevent boredom.

An example of how this could look across a week is:

• Monday: Strength focused

• Wednesday: Hypertrophy focused

• Friday: Mobility focused

• Saturday: Power focused

Block periodisation divides training into goal-based phases and is commonly used by athletes to develop different aspects of performance across a mesocycle.

For example:

• Block 1: Hypertrophy focused (2-4 weeks)

• Block 2: Strength focused (2-4 weeks)

• Block 3: Power focused (2-4 weeks)

Reverse periodisation starts with higher intensity work and gradually increases training volume later in the programme. It is often used in endurance sports like running or triathlon, but can be applied to gym training too especially for people who compete in strength sports.

A deload week is an important part of periodisation – don’t skip it! Deloading means a planned reduction in training either from volume, intensity, or both. Deloading gives your muscles, ligaments and nervous system time to fully repair and recover from training, encouraging more growth over time while reducing risk of injuries.

Most people benefit from a deload every 6-12 weeks depending on their training experience and how they’re feeling. Other factors (like stress or health issues) can influence how often you need a deload.

Linear periodisation is typically the best periodisation strategy for beginners. Start by defining your overall goal, how often you want to deload, and how often you want to work out. You can then plan your individual workouts.

Here's what your periodised plan might look like as a beginner:

1. Macrocycle: 6 months

2. Mesocycle: 6 weeks (5 weeks training, 1 week deload)

3. Microcycle: 3 workouts a week

Linear and block progression are both good for building strength as they allow you to develop maximal force production without fatigue. This can be done by splitting your training cycles into the following blocks:

• Strength and endurance: High volume (10-15 reps), moderate intensity

• Strength and power: Moderate volume (6-10 reps), moderate to high intensity

• Maximal strength: Low volume (1-5 reps), high intensity

Linear, block, and undulating periodisation all work for muscular hypertrophy. Your training should include phases for:

• Strength

• Hypertrophy

• Endurance

• Deload

Endurance athletes often use periodisation plans that move from high-volume aerobic training towards higher-intensity sessions and more recovery time as their race or competition date approaches.

Here's how a beginner-friendly periodisation plan might look:

• Moderate weights

• Higher rep ranges (10-15 reps)

• Increase weights gradually

• Drop to moderate rep ranges (6-10 reps)

• Use heavier loads

• Lower rep ranges (3-6 reps)

• Take a deload week

Get free workout planning templates here to create your own periodised workout plan.

Periodisation is a great tool when done properly. Here are some common mistakes to avoid.

• Changing programmes or workouts frequently. Periodisation is about long-term planning, so avoid switching workouts or goals.

• Ignoring recovery. Recovery days and deload weeks are a vital part of any good periodisation plan.

• Adding too much volume or intensity too quickly. Periodisation should involve increasing training volume gradually. It is a long term approach that avoids burn out and injuries while working towards your goals over time

Ready to see how periodisation training can work for you? Talk to one of our expert PureGym Personal Trainers for workouts and a training plan. Find your nearest PureGym to get started.