A periodization model for resistance training

Subperiod	Preparatory	First transition	Competition	Second transition
Phase	General prep → Specific prep	Strength/power	Peaking OR Maintenance	Active rest (postseason)
Season	Off-season	Preseason	In-season	Postseason
Intensity (%1RM)	50-75% (low-mod) → 80-95% (high)	87-95%	50-93% (peaking) / 85-93% (maint)	N/A
Volume	High (3-6 sets, 8-20 reps) → Mod-High	Low (2-5 sets, 2-6 reps)	Very low (1-3 sets, 1-3 reps) OR Mod (2-5 sets, 3-6 reps)	Recreational or none

Key phase highlights:

• Basic strength phase: 80-95% 1RM, 2-6 sets of 2-6 reps
• Strength/power phase: 30-95% 1RM depending on movement, 2-5 sets of 2-5 reps
  • Ballistic movements such as jumps are typically loaded at ~30-60% 1RM
  • Olympic lifts are commonly performed at ~70-85% 1RM
• Peaking: 50-93% 1RM, 1-3 sets of 1-3 reps
• Maintenance: 85-93% 1RM, 2-5 sets of 3-6 reps

Training phases

First transition phase

• Link between preparatory and competitive periods
• Power exercises emphasized (e.g., Olympic lifts, sprints, plyometrics)
• Focus on neural readiness while minimizing fatigue

Strength/power phase

• Alternates high-load (80-90% 1RM) and low-load explosive work (30-70% 1RM)
• Prioritizes movement velocity and power output
• Key for sprinters, throwers, and jumpers

Competitive period

• Goal: Maximize performance while keeping fatigue low
• Two options:
  • Peaking: Very high to low intensities (50-93% 1RM), low volume (1-3 sets, 1-3 reps)
  • Maintenance: 85-93% 1RM, moderate volume (2-5 sets, 3-6 reps)
• Balance intensity and volume so you maintain adaptations without overtraining

Second transition period (active rest)

• Occurs post-competition and typically lasts 1-4 weeks
• Focus: Psychological and physical recovery
• Activities: Low-intensity or recreational (e.g., swimming, hiking)
• Prepares the athlete for the next training cycle

Applying sport seasons to periodization

Seasons are mapped directly to training periods:

• Off-season = Preparatory period
• Preseason = First transition period
• In-season = Competitive period
• Postseason = Second transition period

Periodization periods vs. sport seasons

Season: Off-season → Preseason → In-season → Postseason

Training Period: Prep. → 1st Trans → Comp. → 2nd Trans

Strength focus: HP → BS → SP → Maint./Peak → AR

HP = Hypertrophy

BS = Basic Strength

SP = Strength/Power

AR = Active Rest

Postseason

The postseason (second transition period) provides relative or active rest before the next training cycle. In general, the longer the competitive season, the more rest and general preparation is needed afterward.

• Involves recreational activities
• Training is light and infrequent
• Purpose: Mental and physical recovery

Undulating vs. linear periodization models

Linear model (traditional model):

• Intensity increases gradually over time
• Volume decreases as intensity increases
• Often misclassified - it’s actually nonlinear due to variations in fatigue and performance

Undulating (nonlinear) model:

• Daily or weekly fluctuations in intensity and volume
• Example:
  • Mon: 6RM load (strength)
  • Wed: 10RM (hypertrophy)
  • Fri: 3RM (power)
• Can reduce neural fatigue
• May reduce injury risk and improve long-term adaptation

Key point: Most modern programs use a nonlinear model, which includes regular variation in training stimuli.

Example of an annual training plan

A sample program for a female basketball athlete includes:

Preseason

• Lasts ~3.5 months
• Focus: Increase sport-specific strength, speed, and power
• Plyometrics, sprinting, agility, and resistance training

In-season

• Lasts ~20 weeks (including tournaments)
• Focus: Maintain strength and power
• Resistance training 1-2x/week (30 minutes max)
• Undulating model used due to game demands

Postseason (active rest)

• ~4 weeks (April-May)
• Low volume recreational activities
• Goal: Restore readiness

Off-season

• ~14 weeks (May-August)
• Goal: Increase work capacity and strength
• Focus: Hypertrophy, strength endurance, general prep
• Training frequency: 3-4x/week, progressing in intensity

Reviewing the annual plan

Key to successful implementation:

• Collaboration between sport coach and strength coach
• Integration of all training components
• Use of mesocycles for targeted adaptation
• Monitoring of fatigue and recovery
• Adjustment based on athlete progress