Periodization
Periodization refers to the structuring of training into phases or blocks that target different training effects.
First used by the Soviets and soon refined by Romanian sport scientist Tudor Bompa, periodization involves breaking the year up into distinct training phases that build upon one another to peak an athlete for the most important competitions at the end of the season. Periodization is therefore different from doing the same type of training week-in and week-out. It is also different than randomly switching routines every month or so just for the sake of variation. What periodization contributes to training is a systematic approach to progress the athlete through successive stages over the course of the training year. Long-term progression is the goal so that the athlete arrives at the major competitions of the year in peak form.
Following the principle of specificity, periodized programs progress from general to specific, starting with general preparation and base training phases, moving through build phases, and culminating with peak training and race phases. The closer to the key race, the more specific the training becomes to target the demands of the race. After the season ends, the athlete shifts gears back to a general active recovery or transition phase before starting again with base training for the next year.
The training year as a whole is referred to as a macrocycle. It usually involves one or a few target races or events, either stacked together at the end of the year or spread apart by at least two months. The macrocycle is then divided into smaller phases of about two to six weeks in length called mesocycles. Each mesocycle has a particular training focus. The mesocycles in turn consist of smaller blocks of training that typically align with weeks. These are referred to as microcycles. It is quite possible to use microcycles of, say, 10 days instead of the seven-day week. Such an approach could have advantages for some athletes, but for many it is easier to schedule a microcycle around the typical calendar week.
In general, training programs can vary in how they put together the pieces to create a periodization schedule. In addition, any periodization schedule is highly individual in that it needs to take into account the athlete’s goals, background, and current fitness level.