Periodization in Training: Why Haphazard Training Won't Get You Ynywhere

Give it your all every time? Sounds good – but it won't help you in the long run. If you train without a plan, you'll either end up treading water or burning out completely. Your body needs structure to develop.

This is exactly where periodization comes into play. It ensures that you get stronger, faster, and fitter in a targeted way, without burning out or getting injured.

In this article, we'll show you how to build your training strategically to make effective progress without burning yourself out.

What is periodization and why should I use it?

Periodization means dividing your training into different phases so that your body can adapt to higher loads step by step. Instead of training blindly every week, you set targeted stimuli at the right time.

What happens if you don't?

• You always train the same and stagnate.

• You train too hard, don't give yourself a break and slip into overtraining.

• You set the wrong incentives and waste time with ineffective training.

With a clever periodization, on the other hand:

• You will constantly increase your performance level.

• You will give your body exactly the right stimuli it needs to adapt.

• You will reduce the risk of injury and overtraining.

This is not an unnecessary luxury, but the basis for any serious training.

What types of periodization are there?

There are several models that differ depending on the goal. The big question is: how do you want to improve?

1. Linear periodization

2. Wavy periodization

3. Block periodization

4. Undulating periodization

1. Linear periodization – Getting stronger step by step

Here, the weight or intensity is gradually increased while the volume (sets/repetitions) is slowly reduced.

💡 Ideal for muscle building and strength training

This is what a plan might look like:

• Weeks 1-4: 4 sets x 12 reps (medium weight)

• Weeks 5-8: 4 sets x 8 reps (higher weight)

• Weeks 9-12: 5 sets x 5 reps (maximum weight)

Works well if you want to get stronger easily and effectively.

2. Wavy periodization – Variety for constant adaptation

Here, different intensities alternate regularly. This can happen daily, weekly or even within a single session.

💡 Ideal for functional fitness, CrossFit and hybrid training

Example of a week:

• Monday: Heavy training (5 sets x 5 reps)

• Wednesday: Moderate volume training (4 sets x 8 reps)

• Friday: Technique & mobility (3 sets x 12 reps)

The advantage: your body stays flexible and develops in several areas at the same time.

3. Block periodization – Focus on one goal per phase

Here you focus on one specific skill for several weeks before moving on to the next.

💡 Great if you are training for a competition or want to combine several goals.

Example:

• Block 1 (4 weeks): Maximum strength (high weight, few repetitions)

• Block 2 (4 weeks): Explosive strength (e.g. sprints, jumping, quick lifts)

• Block 3 (4 weeks): Strength endurance (higher volume, shorter breaks)

Works particularly well for athletes who want to improve in several areas at once.

4. Undulating periodization – Adapting to how you feel on any given day

Here, the intensity is not adjusted according to a rigid plan, but individually.

💡 Suitable for experienced athletes who listen to their bodies and can train flexibly.

It could look like this:

• On days when you feel strong: heavy training with a focus on strength.

• On days when you are tired: technique training or light weights with more repetitions.

This works particularly well if you train regularly and want to take your daily form into account.

Which periodization suits my training?

Choosing the right periodization depends on what you want to achieve, how often you train, and what sport you do.

Here is an overview of which periodization is best suited for different training goals:

1. Muscle building (hypertrophy) – Linear or wavy periodization

If your goal is muscle growth, you need a structure that challenges your muscles in a targeted way while also offering sufficient recovery.

Suitable periodization methods:

✅ Linear periodization: perfect for beginners and advanced athletes who want to get systematically stronger.

✅ Wavy periodization: ideal for advanced athletes who need more variety to avoid plateaus.

Conclusion: Start with a linear progression to lay the foundation. If you notice that you are stagnating, switch to a wavy periodization with varying intensity.

2. Maximum strength & powerlifting – Linear or block periodization

If you want to get stronger, you need a periodization that leads you to higher weights without overloading yourself.

Suitable periodization methods:

✅ Linear periodization: Proven method for progressive strength development.

✅ Block periodization: Focused phases with targeted strength development, perfect for powerlifting.

Conclusion: a well-thought-out block periodization helps you to become stronger in a targeted way by building on individual training phases in a meaningful way.

3. Functional Fitness & CrossFit – Wavy or Undulating Periodization

CrossFit, Hyrox and functional fitness training require a range of abilities, including strength, endurance, explosiveness and coordination. A rigid periodization doesn't work well here – you need variety.

Suitable periodization methods:

✅ Wavy periodization: Different stimuli in one week to train all abilities.

✅ Undulating periodization: Flexible adaptation depending on the daily form and load.

Conclusion: If you want your training to be versatile, a wavy or undulating periodization is the best way to progress flexibly.

4. Hybrid (strength + endurance) athletes – Combination of block and wave periodization

Hybrid training combines strength and endurance – a rigid plan makes no sense here. You need a mix of structured strength phases and flexible endurance phases.

Suitable periodization methods:

✅ Block periodization for strength phases: Set targeted blocks for strength improvement.

✅ Wavy periodization for endurance: Vary intensity and volume regularly.

Conclusion: Focus on blocks and supplement your training with undulating loads to improve both skills simultaneously.

5. Endurance training (running, cycling) – Wavy or block periodization

For pure endurance sports, you need a periodization that builds your basic endurance and specifically sets peak loads.

Suitable periodization methods:

✅ Block periodization: Clear phases for basic endurance and intensive interval phases.

✅ Wavy periodization: Variation of long runs and short, fast sessions.

Conclusion: structured phases with changing focuses are the key to endurance performance.

Which periodization is right for me?

✅ Muscle building: linear or wavy periodization

✅ Maximum strength: linear or block periodization

✅ CrossFit & Functional Fitness: wavy or undulating periodization

✅ Hybrid training (strength & endurance): a combination of block and wavy periodization

✅ Endurance sports: block or wavy periodization

If you're unsure, start with a linear progression, as it is the easiest to implement and works for almost all training goals. If you find yourself stagnating after a few months, you can always switch to a different model.

Train with a plan – not just harder

Sure, just going out and training can be fun. But if you want to see real progress – be it more strength, better endurance or a fitter body – then you need a smart structure.

Periodization is not rocket science, but a simple method to guide your training in a meaningful way.

The best part? You can always adjust, test and find out what works best for you.