Traditional Periodization
Linear (Traditional/Classic) Periodization
The linear model has been dominant for a number of years in almost all sports and performance levels and still remains in force. Linear programs address conditioning for sports with a limited number of competitions in-season and a well-defined off-season.
Classic periodization methods utilize a progressive increase in intensity and a decrease in volume of exercise with small variations in each Microcycle. It entails simultaneously developing several fitness components within a single training cycle (e.g. aerobic capacity, maximal aerobic power, maximum strength).
Non-linear (Undulating) Periodized Programs
Non-linear programs address conditioning for sports with long competitive seasons, multiple competitions and year-round practice. The non-linear program alternates short periods of high volume with short periods of high intensity within each seven-to-ten-day cycle.
Non-linear methods attempt to train the various components of the neuromuscular system within the same seven-to-ten-day cycle. However, during a single workout only one feature is trained on that day (e.g. high-force strength, power, endurance).
Limitations of Traditional Periodization Models
Linear and non-linear programs are superior to constant intensity and volume training programs and have been shown to accomplish similar training effects. Nevertheless, presently, the sequence and distribution of the optimal training loads for sports in which concurrent training of strength and aerobic is required to achieve success in competition has not yet been identified.
The main limitations of the traditional model are:
- Conflicting physiological responses produced by mixed training directed at many fitness components.
- Fatigue elicited by prolonged periods of multi-targeted training.
- Insufficient training stimulation induced by workloads of medium to low concentration typical of mixed training.
- Inability to provide multi-peak performances over the season.
In summary, the weakness of the traditional model is that several different fitness components cannot be concurrently trained.
Block Periodization
Block periodization is the current trend in the training periodization which proposes a revamped training system, where the sequencing of Mesocycle blocks exploits the favorable interaction of cumulative and residual training effects. It emphasizes reducing the duration of the training cycles, as well as the use of highly concentrated training loads focused on the consecutive development of a minimal number of motor and technical abilities. The crux of the Block model is that it relies on residual training effects; the retention of training gains from previous Blocks.
This periodization model has been developed in response to a number of negative effects that occur in elite athletes following the use of the traditional periodization model. General, specific, and competitive blocks each target a few selected fitness components.
Block training leading up to a primary competition might look something like this:
| Block | Duration | Objectives |
| General | 2-6 weeks | – High volume and low intensity – Muscular strength – General aerobic endurance – Basic coordination |
| Specific | 2-3 weeks | – Aerobic/anaerobic endurance – Strength endurance – Proper technique and tactics – Sport and event specifics |
| Competitive | 1-2 weeks | – Modelling competitive performance – Restore and prepare for competition – Tapering |
Paddler Training Guide 