Forms of Periodization – Essentially, periodization is the methodical alteration of training variables over the course of a training cycle. Training cycles are classified as microcycles, mesocycles, and macrocycles. Microcycles are most often the training week, but does not have to be limited to that exact amount of time. It is usually the smallest repeatable cycle of a training program. Mesocycles last anywhere from 4-12 weeks the majority of the time, but may extend for longer in certain cases. It is a collection of several microcycles. The macrocycle is the largest of periodization divisions; it consists of multiple mesocycles. Some macrocycles may last as long as a few years, as is often the case with Olympic athletes. This list is by no means comprehensive, but lists some of the most popular methods out there now.
Linear Periodization
As denoted by the name, linear periodization is the systematic increase or decrease in the value of a variable over the course of a mesocycle. Intensity is the variable most often manipulated in this manner, but it is certainly applicable to other training variables. A simple example would be the following, using intensity as an example: week 1: 60%, week 2: 70%, week 3: 75%, week 4: 80%, week 5: 85%, week 6: 90%, repeat.
Alternating Periodization
This form of periodization involves alternating variables each microcycle, but not necessarily in a linear manner. An example of this type of program is Power-Rep Range-Shock. During power week, intensity is between 80-85%, rest intervals are 3-5 minutes, and volume is at the lower end of the spectrum. During rep range week, intensity is between 70-80%, rest intervals are 1-2 minutes, and volume is fairly high. During shock week, intensity is between 60-80%, rest intervals are 1 minute or less, volume is moderate, and the level of effort relative to muscular failure is very high. The vanilla version of the program has you alternate between each week in order and repeat for 9-12 weeks before unloading for a week via active recovery or total abstinence from heavy resistance training.
Undulating Periodization
This form of periodization involves alternating variables within each microcycle or even within each individual training session. An example of this type of program would be the following: week 1 - session 1: 4 sets of 12 repetitions @ 15RM using 45sec rest intervals, week 1 – session 2: 8 sets of 3 repetitions @ 5RM using 75sec rest intervals, week 1 – session 3: 4 sets of 8 repetitions @ 10RM using 60sec rest intervals.
Conjugate Periodization
Conjugate periodization may incorporate other forms of periodization within itself. It is a little different in that the variables are alternated to train multiple facets of performance or health related fitness (e.g. Muscular strength, muscular size, power, cardiovascular endurance, etc.) within an individual microcycle or training session. An example of this form of periodization is evident in the popular powerlifting protocol Westside. A minimum of four sessions take place each week. Two sessions are devoted to training the bench press and two sessions are devoted to training the squat/deadlift. All of these sessions include usage of the repeated effort method of training. One of both the squat/deadlift session and bench press sessions contains maximum effort training, and one of each contains dynamic effort training. In addition to these four sessions, one who has sufficient work capacity will also perform GPP/active recovery work. GPP (General physical preparedness) work is geared toward improving or maintaining other facets of performance related fitness besides the area that is specific to your goal (SPP, specific physical preparedness) such as aerobic capacity, mobility, or muscular endurance.
Cowpimp on designing a routine
