Periodization Training Program Examples

Periodization Training Program Examples

Periodization Training Program Examples


Periodization is a structured training method involving progressive cycling over a particular time chron of different facets of a training program. There was a mistake. This training method usually consists of three cycle types: microcycle, mesocycle, and macrocycle.

Periodization Training Program Examples


Periodization Training Program Examples


What is periodization training?

Periodization is a form of training in resistance that can be described as the strategic implementation of particular phases of training. These phases of training are based on both the frequency and the strength when creating a training program.


What are the principles of periodization?

Periodization is just a mechanism in which the annual training schedule is split into a variety of management stages (mesocycles). A number of attributes to be established over a certain amount of time can then be aimed at each step. Proper overload and recovery times are indicated in every process.


Benefits Of Periodization Training Program

Periodization is intended to maximize your gains while also reducing your injury risk and protocol stalemate for the long term. Volume and intensity adjustments are important if the neuromuscular system is to be adapted as much as possible to the training load or stress.


In order to preserve performance, rest cycles and loads of volume are required. Periodization helps traces and maintain the well-being of the person and prevent harm from overwork. Periodization is good for everything. It helps to stop training and to make the most of your workout.

The use of a regularity form for your expected production has several proven advantages:

  • Fatigue control, overtraining risk mitigation through the management of stress, strength, and recovery factors.
  • The cyclical system maximizes both general and sports preparedness.
  • Capable of maximizing output over a certain time.
  • Person transparency, including time limits, age and condition, and environmental factors.


  • Periodization Training Program Examples


Types Of Periodization: 

1.linear periodization

The incremental progression model that steadily increases over-time volume and intensity in a mesocycle is linear periodization. By your load, volume, or intensity variables every 1 to 4 weeks, you can accomplish this, allowing your body to adjust in a healthy and consistent manner.


2.Non-linear/undulated periodization

Non-linear and undulated periodization relies on continuous stimulus shifts over training cycles. This style manipulates many variables, including exercise, volume, intensity, and training adaptation. In comparison to a linear periodization which focuses on a progressive increase of one variable.


3.block periodization

The definition of block recurrence concentrates on splitting such training cycles in 2-4 weeks. During the training season, athletes can just concentrate on modifications, if they need no stamina, they won’t prepare for it.


Periodization consists of three types of cycles

Periodization involves many cycles defined by time amounts: macro (annual), meso (weeks to months), and mico (workouts, days, weekly). 

Periodization, above all, is the best way of fostering the training impact that improvements in the cardiopulmonary and musculoskeletal systems contribute to speed and stamina on the bike. The rationale for periodization must be understood to establish a successful training program. The base contains three cycles: macrocycles, mesocycles, and microcycles.


  • Macrocycle

The macrocycle is the longest of the three stages and involves all four stage programs (e.g., endurance, intensity, competition, and recovery). Since macroscopic is part of your annual plan all 52 weeks, they give you a bird’ eye view of your training scheme and make long-term planning easier.

You can mark the time in your calendar and work backward to build a schedule that will allow you to maximize at that time when you want to peak for a national championship event for a year. You can define many major events and create a schedule that will promote several fitness peaks during the year with the same procedure. 


  • Mesocycle

The mesocycle is a particular training block designed to achieve a specific objective. For example, you can develop a mesocycle during the endurance process that will improve your muscle endurance (the ability to pedal relatively big gears, at a moderate cadence, for an extended period). This mesocycle could be six exercises for over three weeks, with a one-week recovery, based on pedaling big gears.

You can grow a mesocycle at a very high rate during the competition stage, which improves your neuromuscular power and is able to pedal a very large gear at a very long time. Mesocycles are normally 3 or 4 weeks in length. Two very common mesocycles are created by training blocks of 21 and 28 days.


  • Microcycle

The shortest training period, usually lasting a week with the aim of promoting a concentrated block of training, is a microcycle. An example of this is an endurance block in which a cyclist threads three or four long rides together to gradually overwhelm training volume over one week. Block training, which consists of extremely intense workouts for two or three consecutive days followed by an equal amount of rest, is another example (days off or very easy rides).

This will constitute a microcycle of intensity where the aim is to enhance key physiological abilities such as lactate threshold (a fit cyclist will sustain the maximum intensity for 60 minutes) and aerobic ability (the maximum amount of oxygen the body can consume during high-intensity exercise). Generally speaking, to create a mesocycle, three or four microcycles are linked together.


Also, don’t forget to check our

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Periodization Training Examples For Lifters

At least three “periods” or phases should be used for the preparation of a person for greater lifting weight in any program of resistance training periodization. The 12-week duration program is simple but highly successful (3 months).

Periodization Training Examples For Lifters

Most power-lifters compete only 2-3 times in the same year, but periodizing programs are extremely successful in terms of strength benefit even if you do not expect to compete. Due to the use of the majority of skeletal muscle in your body, squat, bench presses, and more lift, it is an excellent idea to use each location as your core training program.


Exercises – 1:

The first aim of this time is to improve the harness of connective tissue that surrounds the skeletal muscle to a degree that will decrease the risk of injury in the future. The second objective of this period is to allow, through neural changes, the production of coordination (proper form). Such neural changes allow for greater strength and balance and improved timing of muscle contractions (coordination).

The third objective of this time is to begin to induce the synthesis of muscle protein for increased contraction strength. When an individual starts a training regimen, all three of these objectives are started extremely quickly.

Body Parts For Exercise: Chest, Shoulders, Triceps

Exercises: Bench Press, Military Press, Flies, Cable Pushdowns

Frequency: preferably 3 times per week 

Weeks: 4


Exercises – 2:

The first goal in this era is that the connective tissue harness around the skeletal muscle should continue to be improved to a degree that decreases potential injury chances. The second aim of this time is to continue to enable coordination (proper forms, etc.) to improve by means of neural modifications. The third objective of this time is to provide a new, greater muscle stimulus to ensure the continuous synthesis of muscle protein for an improved contraction force.

This time allows for a program adjustment that can aid most people with their workout overcoming a “stale” feeling. At the end of the first period, most people in their training have reached a “plateau” and are prepared to proceed. The second cycle is when people are normally shocked by their capacity for power.

Body Parts For Exercise: Legs

Exercises: Squat, Leg Press, Leg Extensions, Leg Curls

Frequency: At least twice per week

Weeks: 4


Exercises – 3:

Connective tissue and neural changes have reached their height, but it has been shown that slower adaptation continues. The main purpose of this time is to stimulate the muscle new and stronger as well as to test your new strength. The cycle change makes it possible to change the program for a second time to help people cross a new plateau.

At this stage, a few new lifters approach #, which they thought would not be possible. For major exercise, cycle 3 consists typically of 4-6 sets of two to five repetitions. The most effective exercises are those using the highest muscles (eg. bench press, squat, deadlift).

Body Group: Back

Exercises: Dead Lift, Lat Pull Downs, Seated Rows, Shrugs

Frequency: At least twice per week 

Weeks: 2


Frequently Asked Question(FAQ)


What is Periodization?

Periodic training operates on the principle of overload and accommodation; athletes will slowly improve endurance if they stress the body over time, encourage it to heal, and stress it again.


What are the cycles of periodization?

Three phases occur microcycles, mesocycles, and macrocycles. The macrocycles are the longest time and span the whole year and allow the Coach to prepare the whole year.


Why is periodization training important?

A very significant part of training is periodization. … Periodization is a preparation system to help avoid overtraining and to help minimize the risk of injury by gradually slowing down from one point to the next.


How do you program periodization?

The famous five sets of five repetitions on core exercises such as squat, bench, deadlift, and power clean are a simple example of a linear periodization setup. Apply five pounds to each training session in a gradual manner before the plateau for upper body movements or ten pounds for lower body movements.


The “Hypertrophy Range” – Fact or Fiction?

There is a case for the fact that on-going and weekly modulation is commonly regarded as on-going programming on a regular and weekly basis because the amount and intensity changes occur too shortly to qualify as a real training stage for each workout/week.

For daily undulating periodization, you could just define each workout as its own microcycle, and for weekly undulating periodization, you could just define each week as its own mesocycle, but those delineations can be a bit of a stretch, especially in the case of powerlifting where the fluctuations in intensity and overall training goal generally aren’t that large. However, daily/weekly undulating periodization is the terminology typically used in the literature, so that’s what we’re going with here.


Periodization is a prerequisite, especially when looking at the sport’s true metabolic and biomechanical demands. The capacity and expertise to recognize and modify problems are key components in designing successful programs. The percentage-based approach can only be used in sports that require ‘one-time’ peaks such as lifting or some track and field events while using periodization. It doesn’t say, however, that using the 1RM percentage for your sport is incorrect. In most instances, however, the program can be centered on the best set.



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