The easiest way to periodize a plan is to start with three core sessions, then duplicate or copy and paste them as needed. The only change each week is the total number of reps completed within the set time, which keeps the structure simple and easy to manage.
There are two common methods used inside Soma. Which one you use depends on the athlete and how they respond to load over time.
Progressive Overload
This method increases demand gradually each week to promote steady, consistent adaptation.
Increase task intensity by around 10 percent each week. Add around 5 minutes per week until sessions reach 45 minutes. Start with 2 sessions per week and add one session each week across the block.
Only increase one variable at a time. If you raise intensity, hold duration and frequency steady that week. Changing all three at once makes it impossible to identify what is driving adaptation or what is causing a problem.
Undulating Periodization
This method alternates load and intensity rather than increasing them linearly. It keeps the brain adapting through constant variation and prevents the stimulus from becoming too familiar.
Vary intensity weekly by alternating between high and low intensity tasks. Adjust how many sessions are scheduled each week. Change how long sessions last from week to week.
This approach suits athletes who plateau quickly on linear progressions or who need more variety to stay engaged with training.
