The Scientific Approach to Training Periodisation in Strength and Conditioning

In the world of strength and conditioning, how you train is just as important as what you train. This is where periodisation becomes essential.

Periodisation is the structured planning of training aimed at maximizing performance while minimizing fatigue and the risk of overtraining. It’s the bridge between science and athletic performance—allowing athletes to peak at the right time, break through plateaus, and avoid injury.

This blog will explore the science behind periodisation, its different models, physiological foundations, and how to apply it to real-world training.

What Is Periodisation?

Periodisation is the systematic manipulation of training variables (intensity, volume, frequency, and exercise selection) over time to optimize adaptations, performance, and recovery. It originated from sports science research on Olympic athletes and has since evolved through decades of physiological study and coaching practice.

The Scientific Foundations

Periodisation is rooted in a few key physiological and psychological principles:

1. General Adaptation Syndrome (GAS) – Hans Selye

• Alarm Phase: The initial stressor (training stimulus) causes fatigue and performance may drop.

• Resistance Phase: The body adapts, becomes stronger and more resilient.

• Exhaustion Phase: If stress is too high or unrelenting, overtraining or injury occurs.

Periodisation seeks to apply stress in a way that promotes adaptation without pushing into exhaustion.

2. Supercompensation Theory

After recovery from a training session, the body rebounds to a higher performance level than before. Periodisation helps time this “peak” to match competition or personal goals.

3. Fitness-Fatigue Model

Performance at any time is the balance between:

• Fitness gains (positive adaptations)

• Fatigue (temporary reductions in performance)

Effective periodisation manipulates training to maximize fitness while managing fatigue.

Components of a Periodised Program

Periodisation is typically broken into three time scales:

1. Macrocycle

• Duration: Several months to a year

• Purpose: Long-term goal setting (e.g. competition date, peaking for a powerlifting meet)

2. Mesocycle

• Duration: 3–6 weeks (or one month blocks)

• Purpose: Targeted training block (e.g. hypertrophy, strength, power)

3. Microcycle

• Duration: 5–7 days

• Purpose: Weekly training structure, specific workouts and recovery days

  
  

Types of Periodisation Models

1. Linear Periodisation (Classic)

• Approach: Gradually increase intensity, decrease volume

• Example:

  • Week 1–4: 4x10

  • Week 5–8: 4x8

  • Week 9–12: 4x5

• Best for: Beginners, general strength goals

Pros:

• Simple and easy to follow

• Builds a solid foundation

Cons:

• May not maintain all qualities

• Less flexible to individual fatigue

  
  

2. Undulating Periodisation (Non-Linear)

• Approach: Frequently varies intensity and volume (daily or weekly)

• Example:

  • Monday: Hypertrophy (4x10)

  • Wednesday: Power (5x3)

  • Friday: Strength (4x5)

Best for: Intermediate to advanced athletes

Pros:

• Maintains multiple adaptations

• Reduces monotony

Cons:

• More complex to program

• Risk of fatigue if not carefully balanced

  
  

3. Block Periodisation

• Approach: Training focuses on one primary quality per block

• Structure:

  • Accumulation: High volume, moderate intensity

  • Intensification: Higher intensity, lower volume

  • Realization: Peaking, tapering

Best for: Advanced athletes, those peaking for competition

Pros:

• Specific adaptations

• Ideal for peaking

Cons:

• Requires careful planning

• Risk of detraining neglected qualities

  
  

4. Conjugate/Concurrent Periodisation

• Approach: Train multiple qualities simultaneously

Best for: Powerlifters, strongman athletes, tactical populations

Pros:

• Addresses multiple needs

• Great for general preparedness

Cons:

• Can dilute focus

• Complex to balance recovery

  
  

How to Apply Periodisation Practically

Step 1: Define the Goal

• Are you trying to gain muscle, build strength, peak for a meet, or improve athletic performance?

  
  

Step 2: Assess the Athlete

• Age, training history, injury background, sport demands, psychological readiness

  
  

Step 3: Choose a Model

• Beginners → Linear

• Intermediates → Undulating

• Advanced → Block or Conjugate

  
  

Step 4: Build the Macro, Meso, Micro

• Macro: Set a yearly roadmap

• Meso: 3–6 week blocks to target specific qualities

• Micro: Weekly breakdown, include deloads and recovery

  
  

Step 5: Track & Adjust

• Monitor performance, recovery, and readiness using:

  • RPE/RIR

  • HRV/resting HR

  • Sleep/nutrition logs

  • Training journals

    
    

Periodisation in Action: Sample Macro Plan

Goal: Increase strength and peak for a powerlifting competition in 20 weeks.

Phase	Weeks	Focus	Volume	Intensity
Hypertrophy	1–6	Build size	High	Low-Med
Strength	7–12	Max strength	Med	Med-High
Power/Peaking	13–17	Max effort lifts	Low	Very High
Taper/Deload	18–20	Recovery + Peak	Very Low	Low-High

What Does the Research Say?

• Moran et al. (2021): Periodised resistance training is more effective for strength and hypertrophy than non-periodised training.

• Harries et al. (2015): Undulating models may offer better performance gains than linear ones in advanced lifters.

• Rhea et al. (2003): Periodisation helps avoid overtraining and increases long-term adherence by reducing monotony.

  
  

Final Thoughts

Training hard is only part of the puzzle. Training smart is where real, long-term gains come from. Periodisation isn't just a buzzword—it's a science-backed strategy for sustainable, consistent progress. Whether you're an athlete or a coach, understanding and applying the principles of periodisation is key to unlocking performance and building a resilient, powerful body.

Ready to Train with Purpose?

If you're tired of random workouts and want a structured plan that evolves with you—reach out. I build custom, periodised programs to help real people build real strength, physically and mentally.