Periodisation: A Coach's Guide to Long-Term Programming
Periodisation is the structured variation of training variables across days, weeks and months to maximise adaptation and avoid overtraining.
Key takeaways
- Linear, undulating and block are the three main models
- Macrocycle = year, mesocycle = ~4 weeks, microcycle = 1 week
- Block periodisation suits advanced athletes
- Always include planned deloads
Definition
Periodisation is the long-term planning and structured variation of training variables — volume, intensity, exercise selection and recovery — to drive specific adaptations while managing fatigue. It originated in Eastern European sports science (Matveyev, Verkhoshansky) and has evolved into multiple modern models.
The three models
Linear: gradual increase in intensity, gradual decrease in volume across a macrocycle. Best for beginners and pre-season.
Undulating (DUP): daily or weekly variation in volume and intensity. Best for intermediate lifters needing variety and preventing staleness.
Block: sequential blocks emphasising one quality at a time (accumulation → transmutation → realisation). Best for advanced athletes peaking for competition.
Macro / meso / micro
Macrocycle: 6–12 months — the overall training year toward a competitive goal.
Mesocycle: 3–6 weeks — a focused training block (hypertrophy, strength, peaking).
Microcycle: 1 week — the day-to-day session structure within a mesocycle.
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