The easiest way to periodize a plan is to start with three core sessions, then duplicate or copy and paste them as needed.
In the video below, you will see how to copy, paste, and adjust each session by increasing the intensity about 10 percent each week. This simple structure works well because the only change each week is the total number of reps completed within the set time.
You can also personalize how you periodize to better match your athlete’s goals. Below are two common methods used inside Soma, along with examples of how to manipulate load across a training cycle.
Progressive Overload
This method increases demand gradually each week to promote steady adaptation.
How to apply it:
Increase task intensity by around 10 percent each week
Add about 5 minutes per week until sessions reach 45 minutes
Start with 3 sessions per week and increase gradually over time
This creates consistent progression while keeping training balanced and effective.
Task Intensity
Session Duration
Session Frequency
Undulating Periodization
If you prefer more variety, undulating periodization alternates load and intensity instead of increasing them linearly. This keeps the brain adapting through constant variation.
How to apply it:
Intensity: Vary daily or weekly by alternating between high and low intensity tasks
Session Frequency: Adjust how many sessions are scheduled each week
Session Duration: Change how long sessions last from week to week
This approach prevents stagnation and promotes ongoing adaptability by keeping the brain challenged in new ways.
Task Intensity
Session Frequency
Session Duration
