Periodization
Systematic planning of athletic training by varying volume and intensity over time.
Periodization prevents plateaus by cycling through phases: hypertrophy (high volume, moderate weight), strength (moderate volume, heavy weight), peaking (low volume, maximal weight), and deload (reduced volume for recovery). A typical cycle lasts 4-12 weeks per phase. Linear periodization increases intensity weekly. Undulating periodization varies intensity within each week. Block periodization focuses on one quality per 3-4 week block. All forms outperform random training.
Try it yourself:
Open Periodization Calculator →