Periodization is a term that defines how you organize your training into periods. These periods have a purpose: To optimize your adaptation to the training while reducing/minimizing severe fatigue and/or injury. There are lots of models, but here are three very common ones to consider so you can get the most out of your hours in the gym:
✅Linear Periodization
Linear periodization is typically focused on higher volume out of the gate and supports muscular development and overall fitness. In the later stages, linear periodization drops volume and focuses on intensity and specificity — think lower reps, higher loads, and movements that pertain to the athletes/clients chosen sport. For sports performance and strength-based athletes, a final phase normally includes velocity training (moving sub-maximal loads as fast as possible).
✅Block Periodization
Block periodization is split into 3 periods. The first is an accumulation block. During this period the focus is the volume in order to build a base of muscular development and general work capacity. Rep ranges are normally in the ~6–15 range. The second is the intensification block. During this period, loads are increased and volume is dropped. The goal here is to improve neuromuscular efficiency and strength. Most work in this block is in the 1–6 range. The last is the realization block. This period is normally about 2 weeks where the athlete/client deloads and allows the body, mind, and nervous system to recover in order to peak.
✅WUP (Weekly Undulating Periodization)
Weekly undulating periodization changes variables by the week. Each week has a training focus that is manipulated by rep ranges and intensities. In a one month period, power, strength, and hypertrophy are trained. The first week’s main lifts are in the 3 rep range at submaximal weights performed with high-velocity (bands and chains are useful here). In the second week, main lifts are performed at 3–5 reps at 80–90%. In the third week, main lifts are performed at 50% of 1RM for 5×12. The final fourth week is a deload.