Block periodization

Block periodization is a method of organizing training into specialized mesocycle blocks, each concentrating work on a few abilities.^{1Issurin, Block Periodization, p. 47.} Traditional plans develop many abilities at once; block plans develop them in sequence.^{1Issurin, Block Periodization, p. 47.} This relies on residual training effects: gains from one block last for a while after that training stops.^{1Issurin, Block Periodization, p. 47.}

The three-block sequence starts with accumulation, which builds basic abilities such as aerobic endurance, strength and technique.^{1Issurin, Block Periodization, p. 47.} Transmutation develops event-specific abilities, and realization acts as a taper before competition.^{1Issurin, Block Periodization, p. 47.} Together, they form a training stage of about two months.^{2Issurin, Block periodization versus traditional training theory, p. 7.}

In practice

• Account for how long each block’s effects last: accumulation leaves the longest-lasting effects, transmutation shorter ones and realization the shortest.^{2Issurin, Block periodization versus traditional training theory, p. 7.}
• Typical lengths are 2 to 6 weeks for accumulation, 2 to 4 weeks for transmutation and 8 to 15 days for realization.^{3Issurin, Block periodization versus traditional training theory, p. 6.}
• Compared with linear periodization’s months-long phases, block mesocycles usually last no more than about a month and a half, limiting how much earlier adaptations fade.^{4Helms et al., The Muscle & Strength Pyramid: Training, 2nd ed., p. 128.}
• Block length can be adjusted to the competition calendar, making the method useful for athletes who need to peak more than once a year.^{4Helms et al., The Muscle & Strength Pyramid: Training, 2nd ed., p. 128.}