The easiest way to periodize a plan is to create three core sessions and then either copy and paste or duplicate them, depending on your preference.
In the video below, we demonstrate how to copy, paste, and adjust each session, increasing intensity by 10% each week. This is the simplest method, where the only adjustment is increasing the total reps performed within a set time.
However, periodization can be customized in various ways to better align with your athlete’s goals. Below, we’ve outlined additional periodization methods to help you structure your athlete’s plan effectively.
Progressive Overload
Gradually increase the cognitive load to ensure continuous cognitive growth and adaptation. Select one method or blend several strategies according to your needs.
Intensity:
Start: 60-70% intensity.
Increase: By 10% each week, reaching 90-100% by week four.
Session Duration:
Start: 20-minute sessions.
Increase: Add 5 minutes each week, reaching 35 minutes by week four.
Frequency:
Start: Two sessions in week one.
Increase: Add one session each week, reaching five sessions by week four.
Undulating Periodization
Introduce variability in intensity, volume, and frequency to prevent mental stagnation and promote adaptability. Select one method or blend several strategies according to your needs.
Task Intensity:
Vary daily or weekly.
Alternate between high-intensity and lower-intensity tasks.
Task Intensity Over a Week
Task Intensity Over a 4-Week Period
Task Duration & Frequency:
Undulate session durations and frequency each week.
Variation of Session Duration and Frequency Over a 4-Week Period
