Complete S&C Periodisation Guide: Linear, Undulating & Block Models

What Is Periodisation and Why Does It Matter?

Periodisation is the systematic planning of training variables, volume, intensity, exercise selection and rest, over time to maximise performance adaptations while managing fatigue. Without periodisation, athletes either plateau from monotonous training or break down from unsustainable loading. The concept originates from Hans Selye's General Adaptation Syndrome (GAS) and was formalised by Soviet sport scientist Lev Matveyev in the 1960s. Modern periodisation has evolved significantly, with multiple models now available depending on the athlete's sport, training age, competitive schedule and individual response to training. For S&C coaches, choosing the right periodisation model is one of the most impactful programming decisions you'll make. The wrong model can leave athletes underprepared for competition, overtrained, or progressing slower than they should. This guide covers the three most commonly used models, when to apply each one, and how to implement them practically.

Linear Periodisation (LP)

Linear periodisation progressively increases intensity while decreasing volume over a training block. A classic LP cycle might look like: Phase 1 (Hypertrophy, 4 weeks): 4×10 at 65-70% 1RM. Phase 2 (Strength, 4 weeks): 4×5 at 80-85% 1RM. Phase 3 (Power/Peaking, 3 weeks): 3×3 at 90-95% 1RM. Phase 4 (Deload, 1 week): 3×5 at 60% 1RM. Advantages: Simple to programme and progress. Easy for athletes to understand. Well-researched with decades of evidence. Excellent for beginners and intermediate athletes. Provides clear training phases with distinct goals. Disadvantages: Only one fitness quality is emphasised at a time. Qualities trained in earlier phases may detrain by peaking. Less suitable for team sport athletes who need multiple qualities year-round. Can become monotonous over long periods. Best for: Novice to intermediate athletes, powerlifters preparing for competition, athletes with a single major peaking event, and coaches new to periodisation who want a reliable framework.

Daily Undulating Periodisation (DUP)

Daily undulating periodisation varies training stimuli within each week rather than across sequential phases. A typical DUP week for squats might look like: Monday (Volume): 4×8 at 70% 1RM. Wednesday (Strength): 5×3 at 85% 1RM. Friday (Power): 5×2 at 60% 1RM with max velocity. Research by Rhea et al. (2002) and Zourdos et al. (2016) demonstrated that DUP produces similar or superior strength gains compared to linear periodisation, particularly in trained athletes. The key advantage is that all fitness qualities (hypertrophy, strength, power) are trained within the same week, reducing detraining of any single quality. Advantages: Multiple qualities trained simultaneously. High training variety reduces monotony and mental fatigue. Well-suited to team sport athletes who need to maintain multiple qualities. Can be adjusted session-by-session based on athlete readiness. Disadvantages: More complex to programme and track. Requires more monitoring to manage fatigue. Can be confusing for inexperienced athletes. Needs a reliable 1RM baseline for percentage-based programming. Best for: Intermediate to advanced athletes, team sport athletes, athletes who respond poorly to monotonous training, and coaches who can monitor athlete readiness closely.

Block Periodisation

Block periodisation, popularised by Vladimir Issurin, organises training into concentrated blocks (typically 2-4 weeks) that each emphasise one primary fitness quality, with other qualities maintained at minimal effective doses. A typical block structure: Block 1 (Accumulation, 3 weeks): High volume, moderate intensity. Focus on work capacity and hypertrophy. Strength maintained with 2×3 heavy sets. Block 2 (Transmutation, 3 weeks): Moderate volume, high intensity. Focus on max strength development. Work capacity maintained with 1 conditioning session. Block 3 (Realisation, 2 weeks): Low volume, very high intensity. Focus on peaking and competition preparation. This model addresses the main limitation of linear periodisation, detraining of non-emphasised qualities, by including maintenance doses of secondary qualities in every block. The concentrated loading of one quality per block also creates a stronger training stimulus compared to trying to develop everything simultaneously. Advantages: Strong residual training effects from concentrated loading. Addresses detraining by maintaining secondary qualities. Highly effective for advanced athletes who need strong stimuli to adapt. Excellent for sports with defined competitive seasons. Disadvantages: Most complex model to programme. Requires accurate assessment of an athlete's training status. Less suitable for beginners who respond to simpler programming. Requires careful fatigue management between blocks. Best for: Advanced athletes, athletes with defined competitive calendars, sports with clear off-season and in-season phases, and experienced S&C coaches who can manage the complexity.

Choosing the Right Model for Your Athletes

The best periodisation model depends on several factors: Training age: beginners respond to almost any structured programme, so linear periodisation is ideal. Advanced athletes need more complex stimuli. Sport demands: team sport athletes who compete weekly need to maintain multiple qualities (favouring DUP or modified block). Powerlifters preparing for a single meet can use linear peaking. Competitive calendar: sports with a single championship event suit linear or block peaking. Sports with extended seasons suit DUP or modified block approaches. Coaching context: if you're managing 30+ athletes, simpler models are more practical. If you're working closely with 5-10 athletes, block periodisation becomes feasible. Athlete preference; some athletes thrive on variety (DUP), while others prefer the predictability of linear progression. Don't underestimate the psychological component. In practice, most experienced S&C coaches use hybrid approaches: perhaps linear periodisation for the overall macrocycle structure with undulating variation within each mesocycle. The models are frameworks, not rigid prescriptions.

Implementing Periodisation With Software

Managing periodisation manually becomes exponentially harder as you add athletes. Tracking volume and intensity across multiple athletes, adjusting programmes based on performance data, and monitoring fatigue requires a system. This is where coaching software becomes essential. Elite Coaching Hub's programme builder supports all three periodisation models with features specifically designed for S&C coaches: periodisation templates for linear, undulating and block models, automatic volume and intensity calculations across mesocycles, 1RM tracking with estimated and actual values, group programming for squads with individual modifications, annual planning tools that link training phases to competitive fixtures, and auto-progression rules based on RPE or velocity data. Instead of managing periodisation in spreadsheets that break as soon as you modify one variable, you programme in a structured environment where changes cascade logically and athletes see their updated sessions instantly.

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