Periodization Of Training - A Full Guide

Microcycle

A microcycle is the shortest training cycle of a periodized training program, typically lasting for one to four weeks. In most situations, a microcycle represents your weekly training schedule, which can be varied via several workout split methods.

Each microcycle is planned according to where it is on the macrocycle (3-4-week cycle). Therefore, microcycles can be used to vary the level of stress (rest, progression, volume/load, exercise choice, etc.) during weekly training. 

Mesocycle

A mesocycle consists of 3-4 microcycles and usually lasts approximately a month (21-28 days). It also determines the training target for this specific period by focusing on exercises with similar physical adaptations. For example, hypertrophy, maximal strength, power, etc.

Experienced athletes may want to utilize the full 28 days in a single mesocycle, with 23 days of relatively hard work and five days of rest (23/5). Less experienced individuals may benefit from a 21-day mesocycle, with 16 days of training and five days of recovery (16/5).

It is recommended that you start with a 21-day cycle to ensure safe progression. As you train and improve, you can also move on to a 28-day mesocycle to provide a stronger stimulus for your body.

Macrocycle

A macrocycle is the longest of the three cycles, typically lasting for 12 months. This ”seasonal program” provides you with an overview of your annual training and competition schedule. This allows for long-term planning and preparation. Macrocycles gradually transition from high volume training (more repetitions and sets) to high-intensity (more resistance and less repetitions) training. Thus, working towards optimizing strength and power output (peaking) for the competitive season. A macrocycle is usually divided into preparatory, first transition, competition, and second transition phases.

The preparatory phase

The preparatory phase occurs during off-season, when no competitions take place. The focus of this phase is to develop a foundation for higher-intensity training in the following phases and periods. The general preparatory phase takes place in the early early stages of the preparatory phase and includes high training volumes at low intensity (50-75% of 1RM, 3-6 sets of 8-20 repetitions, or training endurance at a low heart rate zone). The main goals are to increase muscle mass, develop endurance, or both. The specific preparatory phase shifts the focus to sport-specific exercises that strengthen the muscles essential to the main movements in your sport. This phase involves plyometrics and resistance training higher intensity (80-95% of 1RM) and moderate volumes (2-6 repetitions, 2-6 sets). Thus, ultimately preparing you for the competitive season.

The first transition phase

The first transition phase, also known as preseason, is the link between the preparatory and competitive periods. The main focus of this phase is building strength and power for enhanced athletic performance. This is done by combining heavy (87-95% of 1RM) and low loads (30-85% of 1RM) to optimize training adaptations for both fitness components. The training volume is usually kept very low during the first transition phase (~2-5 repetitions per set, ~2-5 sets). Thus, preparing you for optimal performance during the competition phase. 

The competition phase

The competition phase is the time of year when athletes consistently participate in several games, meets, and competitions, leading up to the main events of the season. To accommodate for regular competitions and ensure peak performance, both training volume and intensity must be modified. The overall training focus should be on sport-specific exercises instead of building strength or endurance. For example, resistance training should include high-intensity exercises with low repetitions (2-8 per set). Similarly, long endurance activities should be substituted with intense sprints with short recoveries between sets. These intense exercises stimulate the muscles and ensure optimal performance during competition.

In order to sustain peak performance during the competition phase, both strength and power levels must be maintained at an optimal level. Training too little can lead to detraining (a partial loss of training-induced adaptations), whereas training too hard may compromise/reduce your performance due to physiological fatigue. How well these can be balanced is a crucial component in athletic success.

The length of the competition phase also varies greatly depending on the sport. Team sport athletes usually have a longer season, which means that high-level performance has to be maintained for an extended amount of time. A maintenance program for team sport athletes often consists of moderate volume training at intensities of 85-93% of 1 RM during the competition season. Athletes of individual sports sometimes have a competition season of only a few weeks. Peaking athletes utilize exercises ranging from very high to low intensity, with low training volume during the competitive period. 

The second transition phase

The second transition phase is used to link two annual plans (macrocycles) together. The transition phase facilitates physiological and psychological rest while maintaining an adequate level of general physical fitness (~40-50% of competitive phase). During this time, the focus should be in general training with reduced loading. The transition phase generally lasts for 2-4 weeks, although it can also be extended to six weeks if needed (e.g. younger athletes). The new preparatory phase should begin only when you are fully recovered from the previous competitive season. However, similarly to the first transition period, recovering for too long can lead to detraining. Finding a balance between training and recovery is crucial for athletic development.

Tapering

Tapering refers to a reduction in training load leading up to an important competition. It is believed that consistent training can cause excessive fatigue and overstress the neuroendocrine system. Lowering the training load before competition allows the body to recover, get rid of the negative effects of training (e.g. stress and fatigue) and reach an optimal anabolic state (muscle building state). Tapering has been proven to significantly improve performance in numerous sports that rely on strength, power, and/or endurance.

The three most common tapering strategies are the step taper, linear taper, and exponential taper. A step taper involves a sudden drop in training volume (-50%) on the first day of the taper and maintaining it throughout the tapering period. A linear taper describes a gradual decrease in training volume (e.g. -5% of initial volume). An exponential taper reduces training volume at a rate proportional to its current value (e.g. -5% of the previous session’s volume). Exponential tapers can also have fast or slow decay rates. There are also more modern tapering methods, such as the 2-phase taper that still need further research.

Overall, the most effective tapering strategies tend to last around two weeks, with an exponential reduction of 41-61% in training volume. However, it is important to maintain the intensity and frequency of training sessions to have a beneficial impact on performance. In short, volume seems to be the variable that needs to be considered when tapering for peak performance.

Final thoughts

The theory of periodization was first established approximately five decades ago. Although there is a relatively small amount of objective research regarding periodization, there is enough anecdotal evidence to validate it as an effective training method. In fact, principles such as Hans Selye’s General Adaptation Syndrome (GAS), Dr. Thomas Delorme’s Specific Adaptations to Imposed Demands (SAID) principle, and progressive overload (PO) all support the periodization model.

Besides consistent training, your program should also have sufficient time for active rest. For example, planning 4-6 weeks ahead allows you to have a cutback week (intentional reduction in training load), two weeks of heavy intensity training, followed by two weeks of tapering (reduced training volume) before competition. This ensures that your body is fully recovered from training and ready for the most important events of the season.

Did you learn anything new about periodization of training? Let us know in the comments.