Periodisation is the long term planning of programming towards a long term goal. This is normally either linear or non-linear and is commonly broken into macrocycles, mesocycles and microcycles.
Linear periodisation is where the trainer keeps generally the same workouts through the long term programming, and only really progressively overloads via volume (reps/sets), or load (intensity). This obviously has benefits of being easy for both the trainer and client to monitor progress over time in each of the movements and is also the best way to develop specific movements and lifts. However, this method also has the potential negative that the client finds constantly doing the same exercises boring overtime, and can effect exercise and session adherence.
Non-linear periodisation is where the trainer will change the exercises and movements the client is prescribed on a regular basis, normally monthly. This method also has benefits, including that it is less likely that the client will get bored of training as the workouts will change regularly, also it will help the client become a better mover by introducing the body to different movement patterns. This method does of course have negatives, the main being that as the exercises/movements are regularly changing, it makes it considerably more difficult to monitor the client progress overtime, as well as being difficult to make progress in specific movements or lifts.
Whether the trainer chooses linear or non-linear periodisation depends completely on the client they have in front of them. The trainer must ask questions such as, are the client training for anything specific, do they have a certain goal in mind? Does the client get bored easily doing workouts? Does the client value movement capacity over specific exercise progress? Also what type of person is the client psychologically, if they have a more analytical mind then linear periodisation may suit them best. Many things need to be taken into account for long term programming such as this and once again, it is client dependant.
As previously mentioned, periodisation, whether it is linear or non-linear, is broken down into macrocycles, mesocycles and microcycles.
The macrocycle is the end goal that the trainer will agree upon with the client and the route to get there. This can be weight loss, muscle gain, or preparing for some kind of athletic performance or event. This can be anything from 3 months to 4 years.
Mesocycles are the medium term goals and training blocks that the trainer will prescribe the client. These normally last from a month to several months and there are normally 3-6 mesocycles within the macrocycle. These mesocycles are usually specific training blocks to work towards a shorter term goal, which will be each a step towards the macrocycle goal, for example the trainer may have an inexperienced client that is new to the gym, so they may prescribe them high volume, low load, muscular endurance workouts to reach a goal of being able to perform movements such as squats and deadlifts safely by the end of the month/mesocycle, as well as building a base level of fitness. Going into mesocycle two, the trainer can prescribe that the client moves onto a hypertrophy block to build a basic level of strength and muscle growth now they are able to perform the exercises from the mesocycle before. Many things can be altered within these mesocycles, not just the reps/sets/load/rest prescribed by the part of the resistance pyramid the trainer is prescribing for that time period, but also movements themselves can be changed depending on client’s preference or ability to perform them correctly. So the trainer needs to be aware that although you can programme ahead for a long term goal, there will likely need to be some amount of fluidity to the programmes from mesocycle to mesocycle.
The last time frame is microcycles, and these are the week by week changes that the trainer will make to the client’s programme to ensure they are moving towards each mesocycle goal and to ensure progressive overload. These will generally be load/intensity or volume (reps/sets) based.
Now a quick word of warning when prescribing long term periodisation for a client, especially if the trainer is self employed. The trainer may get a client that signs up to do, for example, three months to train towards a certain goal, however the moment the trainer show/hand the client their detailed three month periodisation, the client leaves having maybe only paid for the first month, but they have the map for the full three months without paying or the next two. This is unfortunately something that can happen, so we advise to never give a client a detailed breakdown of their long term programming.
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