Periodization

Periodization is the planned variation of exercises, loads, sets, reps and exercise order to get the most from training adaptations.^{1International Personal Trainer Academy, Certified Personal Trainer Textbook, p. 324.} The same principles used for athletes apply to general fitness clients.^{1International Personal Trainer Academy, Certified Personal Trainer Textbook, p. 324.} Random or excessive variation can reduce performance gains.^{2Hoffman, NSCA’s Guide to Program Design, p. 242.}

Plans use nested cycles: the macrocycle is the longest, often a year.^{3International Personal Trainer Academy, Certified Personal Trainer Textbook, p. 326.} Mesocycles most commonly last about 4 weeks and contain microcycles, which run from several days to 2 weeks and most often last a week.^{4Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 603.}

In practice

Use planned variation to manage fatigue as well as drive progress.^{2Hoffman, NSCA’s Guide to Program Design, p. 242.} Reducing the risk of overtraining is one stated goal of a periodized plan.^{2Hoffman, NSCA’s Guide to Program Design, p. 242.} A common way to schedule recovery is the 3:1 pattern: three harder weeks followed by an easier week.^{5Hoffman, NSCA’s Guide to Program Design, p. 268.}