What Is Periodization?

Periodization is a systematic approach to strength training that involves planned variations in training variables such as volume, intensity, and exercise selection. The goal of periodization is to avoid training plateaus, reduce the risk of overuse injuries, and improve athletic performance.

There are several types of periodization, including linear periodization, undulating periodization, and conjugate periodization.

Linear periodization involves gradually increasing the training volume and intensity over time, while simultaneously decreasing the number of exercises performed. For example, a linear periodization program may start with high volume and low intensity and progress to low volume and high intensity over the course of several months. This type of periodization is well-suited for beginners and intermediate trainees.

Undulating periodization involves constantly altering training variables from workout to workout. This type of periodization is often referred to as "non-linear" periodization. An example of undulating periodization would be performing high-intensity exercises one day, followed by moderate intensity the next, and then low intensity on the third day. This type of periodization is well-suited for advanced trainees who have reached a plateau in their training and are looking for a new stimulus to push through it.

Conjugate periodization involves training multiple qualities simultaneously, rather than focusing on one quality at a time. This type of periodization is often used by elite athletes who need to be well-rounded in multiple physical qualities. An example of conjugate periodization would be a strength training program that focuses on both maximal strength and muscular endurance at the same time.

Enhancing Strength Training Performance and Preventing Plateaus

Periodization is a crucial aspect of strength training that involves planned variations in training variables to avoid plateaus, reduce the risk of injuries, and improve performance. By choosing the right type of periodization for your training goals and experience level, you can maximize your progress and achieve your strength training goals.