Olivia A. Gallucci

Resistance training (RT) periodization models represent approaches to structuring RT programs over time. They aim to optimize results by strategically manipulating training variables, like volume and intensity. 

This blog post will explore common periodization models—linear, undulating, block, and conjugate—and how cycles help organize training programs over time. 

Periodization and cycles have helped me structure athletic goals and track progress, so I am excited to share how they work. 

What is periodization?

TLDR: Periodization involves dividing the training program into distinct phases, each with specific goals and varying intensity, volume, and exercises. Within these phases, cycles are incorporated to adjust training variables and ensure continuous progression, while managing fatigue and optimizing adaptation.

Periodization models

Within periodization are periodization models. 

Periodization models involve planning and cycling through different training phases to gradually improve physical abilities and performance (NASM). Some common periodization models include linear, undulating, block, and conjugate. 

Linear

Linear periodization involves gradually increasing intensity while decreasing volume over time. It typically consists of phases focused on hypertrophy (muscle growth) and strength, progressing from higher reps and lower weight to lower reps and higher weight.

Undulating

Undulating periodization (aka, nonlinear periodization) involves frequent changes in training variables within shorter timeframes, often within a week. For example, one session may focus on strength, while the next focuses on power or hypertrophy.

Block

Next is block periodization. This model divides training into distinct blocks, each focusing on specific training goals or qualities. For example, a block may focus on hypertrophy, followed by strength and power blocks.

According to an article by Eric Bugera (CSCS, CISSN) at BarBend: 

Block periodization organizes training over the course of a several weeks, breaking down each mesocycle into an accumulation, transmutation, or realization phase. Usually, a block spans anywhere from two to four weeks at a time, with increasing intensity and decreasing volume as you progress through the three distinct phases.

The accumulation phase typically includes higher volume and lower intensities (50 to 75% 1RM),

transmutation intensifies your training to be more akin to strength (75—90% 1RM), and

realization helps to peak performance to maximal strength or power output (90%+ 1RM) (3)(Source).

Conjugate 

Lastly, we have conjugate periodization. This model incorporates multiple training qualities (e.g., strength, power, and hypertrophy) simultaneously within a training cycle. Different training sessions or days target each quality, allowing for comprehensive development.

These periodization models offer flexibility and variety in training, helping to prevent plateaus and optimize adaptation. The choice of periodization model often depends on individual goals, experience, and preferences.

Cycles

Within these RT periodization models, cycles help organize the training program over time. 

Cycles refer to the repeating patterns or phases within the periodization model, each with specific objectives or adjustments to training variables. These cycles help manage fatigue, optimize adaptation, and ensure continuous progress. There are three types of cycles: macrocycle, mesocycle, and microcycle.

Macrocycle

The macrocycle represents the overall duration of the training plan, typically spanning several months to a year or more. It is divided into mesocycles and encompasses the entire training period leading up to a specific goal or competition. 

I use macrocycles to outline my overall goals, training phases, and major events like competitions or peak performance periods, providing a strategic roadmap for achieving my desired performance. For example, if I wanted to compete in a powerlifting meet in six months, the macrocycle would cover the entire preparation period leading up to the competition.

Note: I have never competed in a powerlifting competition. It is a goal I am working towards, so I am giving examples that align with my training to hopefully achieve these goals once I am at a stage to compete. Stay tuned!

Mesocycle

Next, mesocycles are the intermediate phases within macrocycles, typically lasting several weeks to a few months. Each mesocycle focuses on specific training objectives, such as hypertrophy, strength, or power.

Mesocycles are often organized according to the chosen periodization model (e.g., linear, undulating, or block), with adjustments to training variables like volume, intensity, and exercise selection. They focus on specific aspects of fitness, such as strength, endurance, or skill development, and help break down the macrocycle into manageable phases with distinct objectives.

For instance, if I was preparing for a powerlifting competition, I might structure my training using mesocycles: 

• dedicating one mesocycle to hypertrophy-focused training to build muscle mass, 
• followed by another mesocycle focused on strength training to improve maximal strength, and 
• concluding with a mesocycle emphasizing power development to peak for the competition.

Microcycle

Microcycles are the smallest training units, typically lasting one week. They detail the day-to-day or week-to-week progression of training sessions. 

Each microcycle may have a different emphasis, such as heavy lifting, speed work, or recovery. The structure of microcycles may vary depending on the individual’s training goals, schedule, and recovery capacity.

They provide the day-to-day or week-to-week structure for workouts, incorporating varying intensity, volume, and exercises to ensure progressive improvement in fitness levels and help people stay on track toward their macrocycle goals.

Suppose I am trying to improve my snatch technique. In that case, I might use a microcycle: I could dedicate one week to practicing snatch variations with lighter weights and higher repetitions to refine my skills, followed by another week focusing on heavier weights and lower repetitions to build strength specific to the snatch movement.

Throughout these cycles, training variables are systematically manipulated to achieve specific adaptations and performance improvements. For example, volume and intensity may increase gradually during the hypertrophy phase of a mesocycle, followed by a strength phase where intensity increases further while volume decreases. By cycling through these phases, athletes can avoid plateaus, manage fatigue, and peak performance at the appropriate time for competitions or events.

Conclusion

In conclusion, periodization models alongside cycles offer structured approaches to optimize resistance training programs. By strategically manipulating training variables over time, these models and cycles facilitate continuous progression, prevent plateaus, and help athletes achieve their fitness goals efficiently.

They have helped me greatly, and I hope they can help you too. 

I hope you enjoyed this post on periodization models and training Cycles in resistance training. If you want to learn more about my fitness journey, consider reading From Mile One to a Half Marathon: My Journey in Running.