Periodization is simply planning training in layers, so that what an athlete does this week serves what they need to do in three months. The terminology can sound academic, but the structure is practical: big goals at the top, specific sessions at the bottom.
The three levels
- Macrocycle: the whole plan, usually a season or a year, built around the competitions that matter.
- Mesocycle: a training block of roughly 3 to 6 weeks with one main focus, such as hypertrophy, maximal strength or power.
- Microcycle: usually one week. The repeating pattern of sessions inside a block.
Underneath the microcycle sit the sessions themselves, and underneath those the exercises, sets and reps. Every level should be explainable by the one above it.
Three common models
Linear
Volume comes down and intensity goes up steadily across the plan: more sets of lighter work early, fewer sets of heavier work later. It is easy to follow and works well for newer athletes and for long off-seasons.
Block
Each mesocycle concentrates on one quality, and the blocks are sequenced so each one sets up the next: accumulation (volume), transmutation (more specific, heavier work), then realisation (peaking). It suits advanced athletes who need a stronger stimulus than mixing everything at once can give.
Undulating
Intensity and volume vary within the week, for example a heavy day, a volume day and a speed day. It is a good fit for in-season team sport athletes, where you need to touch several qualities while managing fatigue around games.
Putting it into practice
- Start from the calendar: competition dates, testing weeks and holidays.
- Work backwards and split the time into blocks, each with one clear goal.
- For each block, decide the weekly pattern: how many sessions, and what each one is for.
- Plan a lighter week at the end of each block or at sensible points. See When and how to deload.
- Review the data at the end of each block before writing the next one.
In PeakPlan, one program usually maps to one mesocycle. Set its cycle length in weeks, build the weekly pattern, then duplicate it onto the next start date when you write the following block.