Periodisation

Periodisation is the deliberate variation of training variables over time to manage fatigue, accumulate volume, and peak performance.

Linear Periodisation

Add load every session or every week. Works well for beginners because the nervous system and musculature adapt quickly enough to handle weekly load increases.

Linear periodisation is not just for beginners — many intermediate lifters benefit from returning to simpler models after over-engineering their programme.

Block Periodisation

Organise training into focused blocks: accumulation (high volume, moderate intensity), intensification (lower volume, high intensity), and realisation (peaking). Each block 3–6 weeks.

Block periodisation is appropriate for intermediate and advanced lifters who have a specific competition or peak date.

Programming a 12-week block

A typical 12-week cycle for a strength-focused lifter:

1. Weeks 1–4: Accumulation — 4–5 sets of 6–8 reps at 65–72%
2. Weeks 5–8: Intensification — 4 sets of 3–5 reps at 78–85%
3. Weeks 9–11: Realisation — 3 sets of 1–3 reps at 88–95%
4. Week 12: Deload and competition or test week

Undulating Periodisation

Vary volume and intensity within the week or even within the session. Maintains multiple adaptations simultaneously. Useful for intermediate and advanced lifters who can’t recover quickly enough to simply add weight each week.

Daily undulating periodisation (DUP)

Monday    — Heavy: 4 × 4 @ 82%
Wednesday — Moderate: 4 × 6 @ 72%
Friday    — Light: 3 × 10 @ 62%

Each session trains the same movements but at different intensities. This distributes neural, metabolic, and structural stress across the week rather than accumulating one type.

Choosing a Model

The wrong periodisation model applied consistently beats the right model applied inconsistently. Pick one and run it for a full cycle before drawing conclusions.