Periodization or Training Programming for Sports

In sports, there is only one concept of training periodization, which refers to the systematic planning of training. However, this periodization can be approached in various ways, as explained throughout the article.

Periodization provides a structured framework in which training periods are well-organized and systematically executed. Ideally, it should incorporate and sequence training variables effectively.

Periodization can focus on energy systems, resistance training, or a combination of both.

To achieve the desired training goals, a well-planned training structure and program are essential. This should begin with a clear understanding of the objectives or aims of the training.

Setting goals and defining the periods or phases that will help you accomplish those goals is crucial. These goals can then be realized through effective periodization, or more precisely, through careful training programming.

While there may be different types of periodization, the fundamental concept remains the same: it is still periodization. The way you apply training variables doesn’t change the underlying principle. You will periodize your training based on what works best for you.

The success of a training program lies in how well the essential training variables, such as volume, load, density, sets, reps, and others, are manipulated. This specific aspect is referred to as training programming.

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The concept of training programming has been extensively discussed by leading strength and power scientists, such as Michael H. Stone, in his renowned textbook.

Training programming can be adjusted to achieve specific fitness goals. This involves manipulating training variables to determine what works best for your athlete(s), and this process is continually refined over time.

In research, various programming strategies have been debated and discussed. Some authors have claimed that one strategy is superior to others. While they may have valid points, it’s important to recognize that the nature of programming involves evolving and experimenting with different approaches to improve over time.

Similar to the principle of progression, you cannot rely on the same stimulus indefinitely if you want to continue progressing. To achieve progress, appropriate manipulation of training variables is essential.

However, there are a few key aspects of programming that I believe are important to consider. Understanding the relationship between stimulus and response is crucial in effective training programming.

This is a prerequisite because only a well-balanced training program can lead to better management of fatigue (both physical and mental) and potentiation (performance enhancement). It also enables a deeper understanding of the potential benefits of overreaching, allowing it to be used strategically for improvement. Achieving good progress requires appropriate adjustments to training variables, which ties back to the concept of training variation, such as load manipulation.

Training variation is the cornerstone of all training programming, involving the manipulation and sequencing of variables. It also forms the foundation of the training stimulus necessary to achieve higher training goals.

As a result, several models or methods of periodization (training programming) have been developed, researched, and discussed. These methods are referred to as "methods" because they describe the structure or approach to designing training programs using various training variables. The primary methods are: a) sequential and b) concurrent, both of which will be discussed further.

What makes one different from another?

Once again, there is only one concept of periodization, and it is simply called periodization. However, if you consider it from the perspective of "training focus," such as training variation, particularly in terms of load concentration and sequencing, you will find that some methods are "sequential" or "linear," while others are "concurrent." Since these methods are typically applied in a cyclic fashion, they can be considered "non-linear."

It’s challenging to strictly categorize these methods because the choice of one method or model often depends on the athlete’s specific needs and the demands of competition. For instance, an athlete new to structured training might use the sequential method or even the concurrent method, both of which require careful adjustment of training variables. An athlete with several years of performance training experience might utilize any of these methods. As training becomes more advanced, the volume and complexity of the training also increase. Examples of such training approaches are described as follows:

1. Sequential (traditional or/and linear).

This method may be applied based on the athlete's training experience and level, as discussed.

Beginner and intermediate

This method consists of several training periods or blocks that follow one another. For example, Phase 1 (General Preparation - Hypertrophy), Phase 2 (Specific Preparation - Max Strength), and Phase 3 (Competition - Power) implement this concept by decreasing volume while increasing intensity. This type of programming may be more suitable for new or young athletes.

The earlier practice of this method, known as Classical Periodization Theory (CPT), involved the simultaneous development of motor abilities and skills over an extended duration, typically targeting a single major competition (though this has since expanded to include 2-3 major competitions).

CPT involved a moderate-to-low concentration of training load throughout the period, as it was considered challenging to apply higher loads when focusing on multiple qualities at once. This approach was repeated in a cyclic manner over the years, which is why CPT is considered "non-linear."

Intermediate or advanced

The sequential method can also be adapted to meet the specific needs of advanced athletes by linking a series of concentrated load periods. This approach is exemplified in the block system of training.

To illustrate, consider the following sequence:

a. Accumulation (Preparation)

b. Transmutation (Max Strength)

c. Realization (Speed-Strength)

Block periodization adopts a unidirectional approach, where one primary quality is emphasized during each period while the other qualities are maintained. For example, during a power development phase:

• Period 1: strength (emphasis), plus strength-speed, speed-strength; 
• Period 2: strength-speed (emphasis), plus strength, speed-strength; 
• Period 3: speed-strength (emphasis), plus strength, strength-speed. 

OR

• Accumulation (4 weeks): high volume and low-moderate intensity: strength endurance, 4 sets x 12-15 reps x 55-65% => 2-3 sessions a week (+ max-strength + speed-strength => 1 session as "easy session").
• Transmutation (4 weeks): lower volume and high intensity: maximal strength, 4 sets x 3-6 reps x 85-92% => 2-3 sessions a week (+ speed-strength + strength-endurance => 1 session  as "easy session").
• Realization (3 weeks): low volume and lower-moderate intensity: speed-strength, 4 sets x 3-6 reps x 30-50% => 2-3 sessions a week (+ strength-speed => 1 session as "easy session" or incorporated in one of the speed-strength session).

This sequence is repeated, making the overall process non-linear. The method was popularized by Vladimir Issurin in the early 1980s, influenced by earlier methods of programming (which will be discussed later).

The key advantage of block periodization lies in the ability to benefit from the residual training effect. This refers to the lasting impact of the training performed in a previous phase (such as accumulation), which involved the application of a highly concentrated load.

In other words, the intensive training you did in July - known as the accumulation phase - will provide benefits in September, thanks to the residual effect.

The premise of block periodization is similar to the Conjugate Sequence System (CSS), also known as the Coupled Successive System (CSS), which was established by Yuri Verkhoshansky in the early 1970s. It also aligns with the Phase Potentiation Periodization (PPP) introduced by Michael Stone in the late 1970s.

Block periodization, CSS, and PPP offer advantages over other methods. They might be confused with concurrent training because they do not entirely neglect other qualities while focusing on one main quality during a specific training block.

To clarify the term further, "conjugate" (in CSS) means "together with others" (i.e., one or more other qualities). However, since the training emphasis is programmed sequentially during a particular block or period, rather than concurrently, it can be considered a "linear" method from this perspective.

2. Concurrent (undulating or non-linear)

In this method, two or more training qualities are trained on a daily or weekly basis. The weekly concurrent or undulating training can be depicted as follow (considered one training period or block):

• Week 1: training for hypertrophy, 4 sets x 8-10 reps x 70-80%
• Week 2: strength, 4 sets x 4-6 reps x 85-90%
• Week 3: power, 4 sets x 3-6 reps x 40-60%

The daily undulating method is as follows (repeated for several weeks to form a training period or block):

• Monday = hypertrophy
• Wednesday = strength
• Friday = power. 

Another form of the concurrent method is a model of training programming called concurrent emphasis. This is also an example of Classical Periodization Theory (CPT) and is considered a concurrent method because it originally involves developing all qualities simultaneously.

For instance, strength endurance, strength-speed, and speed-strength training are all emphasized and developed concurrently within a specific training period, as discussed earlier.

Which one is most effective?

This is a common consideration when developing a training program. All the models discussed are important and effective; what matters is how you use and incorporate them into your program. It is not surprising to see a coach incorporate two or more methods into their training regimen during a season.

However, there is always a guiding principle behind everything. If you are a beginner with three gym sessions per week, you can vary your workouts throughout the first month. Your emphasis should be on lifting skills or technique while also developing general strength. Later, you can program your workouts using non-linear or undulating methods to stay motivated through training variation.

For team sports, a mix of linear (early season, no competition) and non-linear (during competition) periodization might be more ideal. The same applies to most individual events and sports.

In elite athletes, there is always a need to apply more advanced methods, as they require additional stimulus to continue improving.

The difference between "less advanced" and advanced methods primarily concerns the loading scheme and distribution..