Training

Periodization

The systematic planning of training phases to optimize performance and recovery.

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

Deload

A planned period of reduced training intensity and/or volume for recovery.

Mesocycle

A training phase lasting several weeks, typically 3-6 weeks, with a specific focus.

Macrocycle

A long-term training plan, typically spanning months to a year.

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

Deload

Warm-Up

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