When it comes to programming, every coach has their own way of preparing their plans. Some decide to plan out the year, others may plan to re-evaluate every couple of weeks. Regardless of your style, we can all agree that preparation and systems can make the daunting task of programming a lot easier.
When I look back at my own programming, I remember struggling at times to be able to connect the dots; where am I now and where do I want to go? I’d ask myself the questions “what does this plan need to look like 4 weeks from now?” or “Is this plan progressive over the course of 4 months?”. It can be tough for coaches to “see into the future” at times.
I’m sure we all know the different styles of periodization; I’m not here to introduce a new magic method of planning. The truth is that most programs are a blend of multiple systems across a spectrum of intensities. What I hope to do with this article is simply summarize the 4 styles of periodization and provide a comparison amongst them. I trust my fellow coaches reading this could use a general bird’s eye guide as a refresher for more in-depth programming.
What Does It Look Like?
| Periodization Style | Focus Example | Volume | Intensity | Notes |
| Linear | Hypertrophy → Strength | ↓ Moderate | ↑ Moderate | Gradually increasing loads; stable exercises |
| Block | Strength Emphasis | ↓ | ↑↑ | Secondary qualities like hypertrophy minimally maintained |
| Concurrent | Mixed: Strength + Power | Moderate | Moderate | All qualities touched; strength, speed, hypertrophy |
| Undulating | E.g., Strength Day, Power Day, Hypertrophy Day | Varies Daily | Varies Daily | High variation—each day has a different emphasis |
This table shows that even though it’s the same week of training, your method will greatly influence what the athlete experiences.
VISUAL OVERVIEW
LINEAR PERIODIZATION
Typically begins with high volume, low intensity training and gradually decreases volume while increasing intensity as you approach the peak. The same main exercises are used for longer periods which makes progress simpler to measure and technical mastery simpler to achieve.
Who:
- Novice lifters or those with a very low training age
- De-trained individuals
Pros:
- Technical mastery as you focus on a few exercise skills more frequently
- Easier for athletes to grasp as they only focus on one training quality at a time
Cons:
- Can be boring over time and lead to stagnation
- With a singular focus, other qualities become de-trained
BLOCK PERIODIZATION
Focused but not as exclusive as linear periodization. Volume and intensities are prioritized on training quality goals of the mesocycle. Other qualities are still trained minimally as secondary or tertiary components (the “Spin The Plates” analogy). Frequency of those other qualities depends on the residual training effect.
Who:
- Intermediate to advanced lifters
- Longer off-season athletes
Pros:
- Optimally train each quality
- Peaking becomes easier to accomplish
Cons:
- Requires a longer commitment from athlete
- Athletes should be of a higher training age
CONCURRENT PERIODIZATION
Developing all (or multiple) qualities at the same time within every microcycle, mesocycle, and macrocycle. This style of periodization has also been referred to as conjugate and was popularized by Louie Simmons and Westside Barbell.
Who:
- Intermediate to advanced lifters
- Shorter off-season athletes
Pros:
- No training quality is neglected or de-trained
- Great short-term progress
- Prevents staleness and stagnation
Cons:
- Not able to optimally train a focused quality
- May actually inhibit some adaptations
UNDULATING PERIODIZATION
Defined as moving smoothly upward and downward. In periodization, intensity and volume are manipulated daily, weekly, or monthly.
Who:
- Advanced lifters or those with a high training age
- Longer off-season athletes
Pros:
- Better long-term adaptations
- Variation leads to less boredom
Cons:
- Weekly undulation may spend too little time training any one quality
- Patience required for long-term results
Sample 4-Week Undulating Mesocycle
In Conclusion
There’s no one-size-fits-all approach when it comes to periodization. Each method has its merits, and as coaches, our role is to select and blend strategies based on the needs, training age, and goals of our athletes. Whether you’re building a long off-season plan or navigating in-season demands, having a solid grasp of these frameworks can help you create a more adaptable, effective program.
Start with the end in mind, reverse-engineer your approach, and don’t be afraid to blend elements from each method to best suit your environment. The best program is the one your athletes can commit to, recover from, and progress within.
