Training Periodisation: The Complete Guide for Coaches

What is periodisation?

Periodisation is the systematic planning of training over time. The idea: vary volume, intensity and frequency to maximise gains while avoiding overtraining and injuries.

Without periodisation, clients progress for 6–10 weeks, then stagnate. With it, they progress for months, even years.

The three levels of planning

The macrocycle (6–12 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 (3–6 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 (65–75% RM), 8–12 reps
• Strength block: moderate volume, high intensity (80–90% RM), 3–6 reps
• Deload block: reduced volume and intensity, active recovery

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, very effective for 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: essential, not optional

Every 4–6 weeks, include a deload week: reduce volume by 40–50%, maintain intensity. This is when supercompensation occurs and real gains are consolidated.

Clients who "skip" the deload ("I feel good, I'll go hard anyway") systematically plateau 2–3 weeks later.

Practical application with itwu

In I Train With You, you structure your modules by themed blocks. Create a "Hypertrophy Push" module, a "Full Body Strength" module, assign them to clients in chronological order. Progression is documented automatically.