Here is an example of a 12-week TP resistance training program:

Mesocycle 1 - Weeks 1-4: 5 sets of 10 reps @ 65-70% 1RM

Mesocycle 2 - Weeks 5-8: 4 sets of 6 reps @ 75-80% 1RM

Mesocycle 3 - Weeks 9-12: 3 sets of 4 reps @ 85-90% 1RM

In this example, the volume load is decreasing from each mesocycle, while the average intensity is increasing. The main characteristic of TP is that the variation of volume and intensity happen between mesocycles, with little variation occurring within each mesocycle. This goes in line with the concurrent development of physical attributes, where Tudor Bompa believes some traits are best developed together to avoid the interference effect. For example, hypertrophy-based resistance training will be paired with aerobic system development as they both improve under high-volume training. While strength and power training will be paired with anaerobic energy system development and explosive strength and power will be developed simultaneously with alactic and specific endurance work.

TP is more beneficial for novice trainees and lifters as intensity is increased at a slow and gradual pace (from one mesocycle to another), allowing for an un-rushed acquisition of structural and technical changes such as mitochondrial biogenesis and muscle hypertrophy to occur. As discussed previously in Part 201, the development of these abilities follow a sequential order, where hypertrophy and aerobic-based qualities are developed before power, anaerobic and alactic qualities. TP is an excellent model for novice trainees that have not been accustomed to high training volumes and intensities, and can prepare them for future workloads and perhaps other periodization models.

Defining Characteristics Of A Traditional Periodization Model:

A macrocycle starts off with high-volume, low-intensity training

A macrocycle ends off with low-volume, high-intensity training

Physical attributes are all developed simultaenously

Variations and undulations in volume and intensity occur from MESOCYCLE to MESOCYCLE.

What Traditional Periodization IS NOT:

Not to be confused with "linear" increases in intensity from week to week.

Example:

5x5 @ 135lbs

5x5 @ 145lbs

5x5 @ 155lbs...

This is a form a progression and is not a defining characteristic of the traditional periodization model.

Limitations of traditional periodization

While TP may be beneficial for novice trainees due to its concurrent development of physical abilities, it may be sub-optimal for intermediate or advanced athletes across a wide range of sports and performance settings. Many other factors also contribute to the need for a revision of the TP model of training, such as:

Need for contuinual progress and improved performance

Need for training stressor management in team sports

Sports that have multiple competitions or a longer competitive season

One major limitation of the TP model is that TP is optimized for climatic sports, sports that require only several performance or one performance over a short-time span. TP does not take into consideration seasonal sports or team sports that usually possess a longer competition period. An aggressive taper in the pre-season or pre-competition phase of training prepares athletes well for the beginning of the competitive season, however can be detrimental in keeping consistent performance measures over the span of the season.

TP-based programs are also hard to implement with large groups of athletes that participate in regular sport practice, competition and travelling. Seasonal team sport athletes need to maintain a base level of physical fitness during the long in-season in order to prevent detraining effects, therefore the planning of physical training must be altered during the competition period and the pre-competition or preparatory period. Since there is little to no variation in volume and intensity between microcycles/within the mesocycles, using a TP model in seasonal or team sports can be problematic. Athletes are essentially "stuck" with a specific volume and intensity scheme in any given mesocycle, therefore TP is often suggested to be inflexible for scenarios in which athletes need lower or higher intensities of work.

For example, we'll compared soccer player A and soccer player B on the same team.

Soccer player A plays on the starting line up and gets a lot of playing time.

Soccer player B is relatively new and doesn't get a lot of playing time.

These 2 athletes will need different strength and conditioning maintenance programs in between games and in the competition season because they have uneven playing times, and therefore stress their bodies different. The TP-model doesn't allow soccer player B to jump into more high intensity lifting and endurance sessions that are needed for him to maintain his fitness attributes if they are still at the beginning of a "higher volume" phase. There is a need for different periodization methods depending on the sport, and the position of each player on the team. In team-based sports whose competition season lasts 20-35 weeks, a TP model of training has shown to lead to reductions in maximal strength, muscle mass, maximal speed, as well as the ability to recover between matches (Citation 1, 2).

Even in individual sports, the increase in financial motivation and total number of competitions a year (play more games/compete in more matches = more money) calls for the revision of the TP model in order to produce more consistent results year round. The slow, monthly-undulatory nature of TP cannot achieve this.