Before we explore whether periodization is essential for training clients, let’s clarify what periodization really means and why it might play a critical role in a structured fitness plan.
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What Is Periodization?
At its core, periodization is a structured approach to training, adaptable to any client regardless of goal, experience, or demographic. In simple terms, periodization is about systematically varying training elements—like intensity, volume, and focus—to optimize results over time. As Lee Winer, C.S.C.S., puts it, periodization is a “program design strategy that governs planned, systematic variations” in training to help peak performance align with key competitions or milestones.
Types of Periodization
There are three main styles of periodization commonly discussed in training:
- **Linear Periodization**: This involves a steady, progressive increase in training stress or workload. It’s essentially a gradual increase in one or more fitness factors, often focusing on progressive overload.
- **Undulating Periodization**: This type of periodization alternates the intensity or volume throughout the training program. It exposes the body to varied stressors, which can prevent adaptation plateaus and optimize multiple physical attributes simultaneously.
- **Conjugate Periodization**: Here, different training stresses (such as maximum strength, explosiveness, etc.) are combined within the same program. This approach is often used to enhance different physical characteristics concurrently.
Many coaches, like Chad Wesley Smith of Juggernaut Training Systems, blend multiple periodization models, tailoring them to specific training goals, from powerlifting to athletic performance. Smith’s Juggernaut Method, for example, incorporates a 16-week cycle that includes accumulation, intensification, and deload phases.
Periodization for Different Client Types
While athletes often require highly focused, intensity-driven programs for optimal performance, the average client typically seeks fitness improvements like weight loss, strength gains, or disease prevention. Regardless of these differences, both athletes and everyday clients benefit from structured programming. Though the approach for general clients can be less intense, the underlying structure still helps improve consistency and progress.
Does Periodization Work for Everyone?
Not everyone agrees. Jonathan Goodman, founder of the Personal Trainer Development Center, argues that strict periodization may not be ideal for clients with busy lives, as disruptions are inevitable. Instead, Goodman suggests using a flexible, adaptable training template that considers life’s unpredictabilities.
That said, many coaches, including Goodman himself, advocate for some degree of systematic planning in all training programs, even if it doesn’t follow traditional periodization models.
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Long-Term Clients vs. Short-Term Clients
For clients committed to a long-term program, periodization can provide the structure and progression needed for sustained progress. It’s especially beneficial for clients who can commit to a 12-week or longer plan. In contrast, session-to-session clients, who may not continue working with a trainer consistently, would benefit more from flexible programming. For these clients, generic templates may be practical, with slight adjustments based on their individual abilities.
What I Use with My Clients
My approach varies depending on the client’s goals, experience, and commitment level. I often start beginners on linear periodization and gradually introduce more complex, non-linear methods as they progress. Currently, my personal training program follows a three-week wave cycle with varying assistance exercises but consistent primary exercises. Each wave increases intensity, helping me achieve strength and conditioning goals without hitting plateaus.
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Key Takeaways
For trainers and clients alike, periodization offers a foundation that supports sustainable progress and better long-term results. While the approach can be flexible, structured training provides a roadmap, helping clients progress and adapt over time. For long-term clients, a 12-week plan with periodized phases can be highly effective, while shorter-term or session-based clients might need simpler, more adaptable programming.
In the end, periodization is not a one-size-fits-all solution, but it remains an invaluable tool in effective, goal-driven training.
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What are your thoughts on periodization? Do you use a structured approach with your clients, or do you prefer a more flexible model? Let’s continue the conversation!