How to: Periodization

Periodization is one of the most effective ways to prevent overtraining syndrome- the point where physiological maladaptions can occur for months to years.  A periodized program will typically organize workouts into macrocycles, mesocycles and microcycles; 12 week, 4 week and 7 days blocks, respectively. Within each cycle, overload is progressively increased, then decreased to allow for recovery.

Expressed in percentages, a year-long periodized program is broken down into four parts:

• 50% Preparation
• 25% Precompetition
• 15% Competition
• 10% Active rest

Applying this schedule to a program, this is how RPE (Ratings of Perceived Exertion) varies week-to-week.

Macrocycle (12 weeks): 5, 6, 8, 4, 6, 7, 9, 4, 7, 8, 10, 4

1. Three moderate intensity weeks (preparation)
2. Three moderate to high intensity weeks (precompetition)
3. Three high duration or volume OR race speed weeks (competition)
4. Three recovery weeks (active rest)

Mesocycle (4 weeks): 5, 6, 8, 4

1. One moderate intensity week (preparation)
2. One moderate to high intensity week (precompetition)
3. One high volume/ duration week (competition)
4. One recovery week (active rest)

Microcycle (7 days): 6, 7, 8, 5, 8, 9, 4

1. Two easy days (active rest)
2. Two hard/ high intensity days (competition)
3. Three moderate intensity days (preparation/ precompetition)

Resources:

1. Plowman, Sharon A., and Denise L. Smith. Exercise physiology for health, fitness, and performance. 3rd ed. Philadelphia: Wolters Kluwer Health/Lippincott Williams & Wilkins, 2011. Print.