Training Periodisation: A Practical Guide for Coaches

What is periodisation?

Periodisation is the planning of training over time: volume, intensity and frequency vary so clients keep progressing while limiting accumulated fatigue and injury risk. Reference guidelines on resistance training highlight this planned variation together with progressive overload (ACSM, 2009).

Without a plan, many clients stall after a few weeks of quick gains. With one, you know in advance what each block should deliver. To run those blocks in one tool, see our personal trainer software page.

The three levels of planning

The macrocycle (6 to 12 months)

The macrocycle is the big picture. It covers the entire period between two major goals: a competition, an annual physical benchmark, or a change of direction.

Example: "Over 6 months, go from a 5K in 35 minutes to a 10K in 55 minutes."

The mesocycle (3 to 6 weeks)

The mesocycle is a themed block within the macrocycle. Each block has a specific objective.

Examples of mesocycles for strength training:

• Hypertrophy block: high volume, moderate intensity (about 65 to 75% of max), 8 to 12 reps
• Strength block: moderate volume, high intensity (about 80 to 90% of max), 3 to 6 reps
• Deload block: reduced volume and intensity to recover

The microcycle (1 week)

The microcycle is the typical week. This is where you organise sessions, rest days, and muscle group distribution.

Linear vs undulating periodisation

Linear periodisation: gradual, regular load increase over several weeks. Simple, effective for beginners.

Undulating periodisation (DUP): variation of intensity and volume within the same week. More complex, often used with intermediate and advanced clients.

Example DUP over 3 sessions/week:

• Monday: 4×6 at 80% RM (strength)
• Wednesday: 3×12 at 65% RM (hypertrophy)
• Friday: 5×3 at 87% RM (power)

The deload week

Every 4 to 6 weeks, plan a lighter week: cut volume substantially (for example by 40 to 50%) while keeping loads close to usual. It clears accumulated fatigue before the next block. Adapt the timing to the person: a client who sleeps poorly, travels or goes through a stressful period will need it sooner.

Further reading

• A complete 12-week plan for beginners: strength training for beginners.
• The parameters of a muscle-building block: muscle hypertrophy.

Practical application with I Train With You

In I Train With You, you structure your modules by block: an "Upper Body Hypertrophy" module, a "Full Body Strength" module, then assign them to clients in the planned order. Loads are recorded at every session, so you can check that each block did its job.