Last updated: 3 October 2026
Reviewed by Jordan Morley, FA Level 2 Football Coach
Periodisation organises training into cycles: macrocycles (full season or year), mesocycles (4-8 week blocks) and microcycles (weekly structure). The classic linear periodisation moves from high-volume, low-intensity (base phase) toward low-volume, high-intensity (peak phase). Block periodisation concentrates specific qualities in shorter blocks. Undulating periodisation varies intensity and volume within the week. All models aim to peak fitness for competition while preventing chronic fatigue and overtraining. First systematised by Soviet sports scientists in the 1950s.
- Macro/meso/microcycles structure training
- Linear, block and undulating are the main models
- Base phase: high volume, low intensity
- Peak phase: low volume, high intensity
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Periodisation structures a training programme into distinct phases (often base, build, peak and taper) rather than training at a constant intensity year-round, which allows an athlete to systematically develop different physical qualities in sequence and arrive at key competitions in peak condition — training the same way all year tends to produce either a plateau or an increased injury/burnout risk compared to a well-periodised plan.
FAQ
What are the main phases of a periodised training plan?
Common phases include a base/foundation phase (building aerobic capacity and general strength), a build phase (more specific, higher-intensity work), a peak phase, and a taper leading into competition.
Why not just train hard all year round at the same intensity?
Constant high-intensity training without planned variation in volume and intensity tends to produce diminishing returns, increased injury risk and burnout, whereas periodisation's structured variation supports more sustainable long-term progress.