Periodisation in fitness training is a systematic approach to organizing training into specific time periods or cycles. It is designed to optimise athletic performance, prevent overtraining, and reduce the risk of injury by varying the intensity, volume, and type of exercise. Periodisation is widely used by athletes, coaches, and fitness enthusiasts to plan training programs that maximise performance and recovery.
Key Concepts of Periodisation
Structured Planning: Periodisation involves dividing the training program into distinct phases, each with specific goals and training characteristics.
Progressive Overload: By varying the training stimuli over time, periodisation ensures continuous adaptation and improvement.
Balance and Recovery: Periodisation includes planned periods of rest and lower intensity to allow for recovery and adaptation.
Types of Periodisation
Linear Periodisation: This involves gradually increasing the intensity or load of training while decreasing volume over a set period. It typically starts with a high volume of lower-intensity exercises and progresses to lower volumes of higher-intensity exercises.
Example: A strength training program that begins with sets of 12-15 reps and transitions to sets of 3-5 reps over several months.
Non-Linear (Undulating) Periodisation: This approach varies the intensity and volume more frequently, often within a week or even a single workout. It allows for flexibility and adaptation to different training stimuli.
Example: A weekly plan might include a high-intensity day (3-5 reps), a moderate-intensity day (8-10 reps), and a low-intensity day (12-15 reps).
Block Periodisation: Training is divided into blocks, each focusing on specific skills or adaptations. These blocks are typically three to six weeks long and emphasize one primary aspect of fitness, such as strength, endurance, or power.
Example: A block focused on strength development, followed by a block emphasising power, and finally a block targeting endurance.
Hybrid Periodisation: Combines elements from different types of periodisation to suit specific goals and needs.
Phases of Periodisation
Preparatory Phase (Off-Season): Focuses on building a solid foundation of fitness, including general conditioning, strength, and endurance. The intensity is usually moderate, and the volume is high.
Competitive Phase (In-Season): Training becomes more sport-specific, with higher intensity and reduced volume to peak performance for competitions.
Transition Phase (Post-Season): Provides a period of rest and recovery, reducing the risk of burnout and injury. It involves low-intensity and enjoyable activities to maintain fitness.
Benefits of Periodisation
Improved Performance: Structured phases allow athletes to peak at the right time for competitions.
Injury Prevention: Varying intensity and volume reduces the risk of overuse injuries.
Adaptation and Recovery: Planned rest periods and variations in training help the body adapt and recover effectively.
Goal-Oriented Training: Each phase targets specific fitness components, allowing for focused improvements.
Considerations
Individualisation: Periodisation should be tailored to the individual's fitness level, goals, and sport requirements.
Flexibility: Programs should allow for adjustments based on progress, injuries, or changes in goals.
Monitoring: Tracking progress and adapting the plan as needed ensures continued effectiveness.
Periodisation is a powerful tool for athletes and fitness enthusiasts, providing a strategic framework for training that maximises performance and minimises the risk of injury. By systematically varying training loads and focusing on different aspects of fitness, periodisation helps achieve long-term athletic success.