Periodization
Periodization is the planned manipulation of volume, intensity, and specificity over longer time scales to manage fatigue and peak performance at a target date.
Core Definition
The body cannot tolerate high intensity and high volume indefinitely. Periodization alternates phases of accumulating and dissipating fatigue so that long-term adaptation continues while overtraining and stagnation are avoided.
Common Models
- Linear — volume decreases and intensity increases over time; the classic pre-competition ramp
- Undulating — volume and intensity vary within a week or even a day (DUP)
- Block — training is divided into multi-week blocks focused on a single quality (accumulation → transmutation → realization)
- Conjugate — multiple qualities are maintained simultaneously, rotating max-effort and dynamic-effort days
Three Time Scales
| Scale | Duration | Content |
|---|---|---|
| Macrocycle | Months to a year | The full season or training goal |
| Mesocycle | 3–6 weeks | One training block, often ending with a deload |
| Microcycle | About a week | The weekly distribution of training |
How Systems Differ
Systems favor different models — powerlifting often uses linear or conjugate, bodybuilding often uses undulating or block. Those differences are recorded in each system's index.md and programs/; this entry defines only the principle itself.