Periodisation 101: Planning a Strength & Conditioning Program
Everything you need to know about periodisation, from linear to undulating models, to build effective strength & conditioning programs.
Periodisation 101: Planning a Strength & Conditioning Program
Periodisation is simply the planned organisation of training over time. The goal is to deliver the right stimulus at the right moment so an athlete peaks when it matters and avoids stagnation or burnout.
The building blocks
- Microcycle, typically one week.
- Mesocycle, a block of 3–6 weeks with a common focus.
- Macrocycle, the full season or year, broken into phases.
Linear vs undulating periodisation
Linear periodisation steadily increases intensity while reducing volume, classic for beginners or off-season hypertrophy blocks. Undulating periodisation varies intensity and volume more frequently (daily or weekly), which helps maintain strength qualities across a long in-season.
Phases of a macrocycle
- General preparation, build a base of work capacity and movement quality.
- Specific preparation, shift toward sport-specific strength and power.
- Pre-competition, peak power and sport-specific speed.
- Competition, maintain qualities while managing fatigue.
- Transition, recover and reset before the next cycle.
A practical starting point
For most team sports, a concurrent approach works well: develop strength and conditioning simultaneously, with the emphasis shifting across the season. In-season, drop volume and protect intensity to maintain strength without adding fatigue on game day.
Program it, don't improvise it
The difference between a good program and a random workout is a plan. Write it down, track adherence, and review what worked. Tools like Prospect's Workout Builder and Exercise Library let you periodise sessions, assign them to teams, and track completion through the Athlete View.
Frequently Asked Questions
What is periodisation in strength training?
Periodisation is the systematic planning of training phases, macrocycles, mesocycles and microcycles, that progressively vary volume and intensity to peak performance at the right time while managing fatigue and adaptation.
What is the difference between linear and undulating periodisation?
Linear periodisation gradually increases intensity while decreasing volume over a set period, while undulating periodisation varies volume and intensity more frequently (even daily) to develop multiple qualities within the same week.
How do I build a strength training program for a team?
Profile each athlete, set clear performance goals, structure mesocycles with progressive overload, individualise loads where needed, and monitor adherence and fatigue to adjust the program over time.