Understanding Periodization: Training for Every Phase of the Season
What is Periodization?
Periodization is the systematic planning of physical training by dividing a program into distinct, sequential phases to optimize peak performance and prevent overtraining.
Instead of constantly pushing volume and intensity higher, periodization allows training to be adjusted based on the athlete's current goals and demands. Training should not look the same every day, every week, or throughout the entire year. An athlete's goals, competition schedule, recovery needs, and physical demands change over time, and their training should change with them. The purpose of each model is the same: to organize training in a way that allows an athlete to develop the physical qualities they need while managing fatigue and recovery. The difference is how frequently the training stimulus changes.
Types of Periodization
The two most common types of periodization seen in strength and conditioning are linear periodization and nonlinear periodization. Within nonlinear periodization, there is a method of organizing training called undulating periodization.
Linear periodization involves gradually changing training volume and intensity over a longer period of time, with different phases emphasizing different training qualities.
Muscular endurance → Hypertrophy → Strength → Power
Linear periodization provides a clear progression and can be particularly useful when an athlete has a predictable training calendar and enough time to develop one quality before emphasizing another.
Nonlinear periodization changes the training stimulus more frequently rather than keeping the athlete focused on one quality for an extended period. Instead of spending several weeks focusing primarily on strength before moving to power, an athlete may train multiple qualities within the same week.
For example, a week could include:
Monday: Strength emphasis
Wednesday: Power emphasis
Friday: Hypertrophy or muscular endurance emphasis
Undulating periodization is a type of nonlinear periodization in which training volume, intensity, or exercise emphasis changes more frequently throughout the training cycle.
The term "undulating" refers to the way training variables move up and down rather than progressing in one continuous direction. Undulating periodization is a nonlinear approach method. The exact sets, repetitions, loads, and exercises would depend on the athlete and their goals. The important concept is that the training stimulus changes frequently while the overall program continues to progress.
Changes Throughout the Year
The biggest reason for changing training throughout the year is simple: The athlete's goal changes.
During the off-season, the goal is primarily to build a solid foundation or base.
During the preseason, the goal is to prepare for season.
During the in-season, the goal is to perform and maintain.
During the post-season, the goal is to recover.
Trying to accomplish all of these goals at maximum levels simultaneously is not realistic. An athlete cannot continually maximize training volume, intensity, sport specific practice, and recovery at the same time. Something has to be prioritized. Periodization allows the coach and athlete to determine what matters most right now and organize training accordingly. This is not a rigid formula. The exact amount of volume, intensity, frequency, and recovery depends on the athlete, sport, position, training age, competition schedule, and individual needs.
Off-Season: Build the Foundation
The off-season is where athletes have the greatest opportunity to develop. Due to the demands of competition being lower or absent, there is generally more flexibility to dedicate time to improving physical qualities such as strength, endurance, conditioning, and movement quality. Early training preparation emphasizes higher training volumes and lower intensities to establish a physical foundation of muscular endurance and hypertrophy. As the athlete progresses, training becomes more specific, volume decreases and intensity increases.
The important concept here is proper progression. Athletes should gradually build strength, endurance and work capacity. An athlete cannot expect to perform at a high level if they have not first developed the physical qualities required to support that performance. For example, a soccer player may need the ability to accelerate, decelerate, change direction, and maintain their endurance throughout a match. Developing those abilities requires a solid foundation of strength, power, conditioning, and movement competency. The off-season provides the time to build that base. It is also an appropriate time to address weaknesses that may be difficult to target during a competitive season. An athlete who struggles with single-leg strength, hamstring strength, mobility, landing mechanics, or general conditioning can devote more attention to those areas when competition is not the primary concern.
Preseason: Prepare for Competition
As the competitive season approaches, the training emphasis begins to shift. The preseason serves as a bridge between general preparation and competition. After building in the off-season, goals are shifted to preparing for the specific demand in competition. Training becomes more focused on competition-level intensity, speed, movement demands, and sport-specific conditioning, while unnecessary training volume is gradually reduced. This does not mean the athlete stops lifting or stops developing strength. Instead, training is organized so that strength and power can be expressed without creating unnecessary fatigue that interferes with sport practices and upcoming competitions. This allows the athlete to enter the competitive season prepared to perform.
Being strong in the weight room does not automatically mean an athlete is prepared for their sport. An athlete needs to be able to apply their physical qualities at the speed, intensity, and movement demands required by competition. This is where sports specific exercises come in to play.
A basketball player needs to express strength through jumping, sprinting, landing, and changing direction.
A cross-country runner needs to develop the aerobic capacity and endurance to sustain a high pace over long distances while managing fatigue.
A baseball player needs to produce force rapidly while performing explosive rotational and throwing movements.
The preseason allows training to become increasingly specific to those demands.
In-Season: Maintain and Perform
Once competition begins, the priorities change again. The athlete is no longer training primarily to build a foundation. They are now expected to perform. The in-season program must account for practices, games, competitions, travel, recovery, and the physical demands of the sport. The objective becomes maintaining the physical qualities developed during the off-season and pre-season while supporting recovery.
Typically in season, intensity stays high and volume stays much lower. Athletic training should incorporate sport specific movements and imitate the demands of their position. Training should complement practices and competition rather than interfere with an athlete's ability to perform and recover.
One of the biggest mistakes athletes can make is assuming that they should continue increasing training volume simply because they are in a training program. During the season, the athlete is already receiving a significant training stimulus from practices and competitions. Adding large amounts of additional volume creates unnecessary fatigue and can lead to injury.
Post-Season: Recover and Reset
The post-season is often overlooked. After months of practices, competitions, travel, and training, an athlete needs time to recover. The transition or post-season period is viewed as an active-rest phase in which training volume and intensity are reduced significantly. Immediately following an athletic season, athletes should take between 1-3 weeks off. This break is recommended because a competitive season places significant physical and mental demands on an athlete. After a long season, continuing to train at the same volume and intensity prevents adequate recovery, accumulates additional fatigue and can lead to injury. Resting before starting your post-season training prevents burnout, repairs micro-trauma, and sets you up for greater performance gains next year.
During the post-season athletes should maintain enough activity to preserve general fitness and physical qualities. This can include casual hobbies such as hiking, biking, swimming etc. The post-season is also the time to address injuries and weaknesses that developed during the season.
Then the Cycle Begins Again
The post-season eventually transitions back into the next off-season, and the process begins again. The next training year should not simply repeat the previous one. A good program evaluates what happened during the previous season.
What improved?
What did not?
Where did the athlete struggle?
What physical qualities need more development?
Did the athlete stay healthy?
Did their training prepare them for the demands of competition?
These questions help determine what should be emphasized in the next training cycle.
The Goal Is Long-Term Development
A successful training program is not measured by how exhausted an athlete feels after every workout. It is measured by whether the athlete becomes more capable over time.
Each phase has a purpose.
Off-season: Build the foundation.
Preseason: Prepare the foundation for competition.
In-season: Maintain physical qualities and perform.
Post-season: Recover, address weaknesses, and prepare for the next cycle.
