Periodization
The systematic planning of training phases to optimize performance and recovery.
Updated
Periodization is the strategic organization of training into distinct phases or cycles. Each phase has specific goals (strength, hypertrophy, power) and manipulates training variables accordingly. Types include linear periodization (gradually increasing intensity), undulating periodization (varying within each week), and block periodization (focused phases). This prevents plateaus and manages fatigue.
Examples
- 4-week hypertrophy phase followed by 4-week strength phase
- Daily undulating periodization (DUP)
- Peaking for a powerlifting meet
Related Terms
Compound exercises
Put this into practice with exercises from the library.
Push-Ups - Close Triceps Position
Strength · Bodyweight
Push-Ups With Feet Elevated
Strength · Bodyweight
Push-Ups With Feet On An Exercise Ball
Strength · Exercise Ball
Push Press
Olympic Weightlifting · Barbell
Push Press - Behind the Neck
Olympic Weightlifting · Barbell
Push Up to Side Plank
Strength · Bodyweight
Pushups
Strength · Bodyweight
Pushups (Close and Wide Hand Positions)
Strength · Bodyweight
Common questions
What is Periodization?
The systematic planning of training phases to optimize performance and recovery. Periodization is the strategic organization of training into distinct phases or cycles.
What exercises train the Periodization?
Good options include Push-Ups - Close Triceps Position, Push-Ups With Feet Elevated, Push-Ups With Feet On An Exercise Ball, Push Press, Push Press - Behind the Neck. Each links to a step-by-step guide with demonstration images.
What are examples of Periodization?
4-week hypertrophy phase followed by 4-week strength phase; Daily undulating periodization (DUP); Peaking for a powerlifting meet.
Put it into practice
12-Week Muscle Building · £29
A 12-week, four-day hypertrophy plan in three phases, with a modest calorie surplus