Microcycles can be just one workout day, multiple days or a week long, but most often it’s simply your weekly training plan for a specific mesocycle.Īll in all, these cycles help you organize your training so that you can achieve long term goals. Microcycle: Within a single mesocycle are microcycles, which work toward an immediate goal and the current mesocycle.
These are your midterm goals that work toward you main long term goal, which can be anywhere from 1-12 weeks. Mesocycle: Within your macrocycle will be multiple mesocycles.Macrocycle: Macrocycle is your long term goal, which can be anywhere from 3-12+ months depending on what you are training for.No matter what type of periodization model you are using, you will break your plan down into timeframes, known as cycles: Macrocycle, Mesocycle, Microcycle. TIME SCALES IN PERIODIZATIONīefore we get into the different types of periodization models, we want to quickly explain the way periodization is organized. The various methods (or types) of periodization all work towards this same goal, they just do so in a different manner. The goal of periodization is to prolong the resistance stage, which is when improvements occur, and to avoid or reduce the exhaustion stage by implementing a period of deload or rest at the right time.
Resistance is the adaption to the stimulus, which allows us to continue increasing our workload and progress in a program.Įxhaustion is when a decrease in workload occurs via overstimulation and fatigue, which is known as overtraining or overreaching. The GAS theory describes three phases that the body goes through when experience new stimulus: Alarm, Resistance, and Exhaustion.Īlarm is the initial shock of a new stimulus, which is usually in the form of soreness, as we’ve all felt when starting a new program. the father of stress research) GAS theory, which stands for General Adaption Syndrome. Much of the basis for periodization (at least some models) was also built on Hans Selye’s (a.k.a. Since the original model of periodization was put forward, there have been a lot of studies done on periodization (which includes other types of periodization methods, some of which are simply a spin on the original linear method) and the concept has gotten way more popular. He coined the term based on what we call linear periodization today, which basically just means increasing intensity (i.e. Periodization was established in the 1960s by a guy named Leo Matveyev, who was a Russian physiologist. With that you need a method for your training, and that’s where periodization comes in. While this would work for beginners (and beginners are even recommended to start with this concept of just simply adding weight to the bar because beginners can progress rapidly within those newb gains), when you start to become more advanced you’ll need to train smarter not just harder. The only kind of program that wouldn’t be considered periodized is if you did the same exercises for the same reps and number of sets and all you changed is the load, by adding weight over time. Periodization may seem fancy but pretty much every program has some form of periodization.
In essence, it comes down to how you organize your training and the decisions you make on when and what types of stress you place on the body. The main two things people periodized, however, are volume and intensity. volume, intensity, frequency, rest periods, exercise selection, range of motion. Periodization is the planned manipulation in your training variables, i.e. In this post we are going to discuss what periodization training is and the 4 best and most common types of periodization models for strength training, which include linear, undulating/non-linear, block, and conjugate periodization. We are here to break things down in the simplest manner possible. When it comes to periodization training, things can get a little convoluted through overly complicated explanations.
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