The fitness industry sells periodization as complicated, sacred science. The research tells a very different story. In this episode of THIRST For More, we strip periodization down to what it actually is, walk through every major model, and look at what the peer-reviewed evidence really says about which one works best. Then we hand you a simple, defensible framework you can use with almost every client this week.
If you have ever built a beautiful training spreadsheet that fell apart by Wednesday, this episode is for you.
WHAT WE YOU WILL LEARN
What periodization actually is, in plain language (week, block, year)
The shaky theoretical foundation most certifications never mention
The four main models explained simply: linear, undulating, block, and concurrent
What the research really shows about periodized vs non-periodized training
Why the specific model you choose matters far less than you have been told
A simple four-step framework for programming general population clients
Who actually needs advanced periodization, and five common mistakes to avoid
KEY RESEARCH REFERENCED
Williams et al. (2017), Sports Medicine, periodized vs non-periodized training for maximal strength.
Grgic et al. (2017), linear vs daily undulating periodization for hypertrophy.
Rhea et al. (2002), Journal of Strength and Conditioning Research, linear vs daily undulating for strength.
Harries et al. (2015), Journal of Strength and Conditioning Research, systematic review of linear vs undulating programs.
Afonso et al., methodological critique of the periodization literature.
Buckner et al. (2017), General Adaptation Syndrome misapplied to resistance exercise.
DISCLAIMER
This podcast is for educational and informational purposes only and should not be considered medical, fitness, or professional advice. Always consult with qualified healthcare and fitness professionals before making changes to your training, supplementation, nutrition, or health practices. Individual results may vary. The host and producers are not responsible for any adverse effects or consequences resulting from the use of any information, suggestions, or procedures discussed in this podcast.
Subscribe & Review:
If this episode added value to your training knowledge, please subscribe and leave a 5-star review! Your feedback helps us reach more fitness enthusiasts, coaches, lifters, athletes or anyone who can benefit from quality training information.
Brandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.
Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts, Muscle and Performance, and Muscle and Fitness magazine.
He holds his Certified Strength and Conditioning Specialist (CSCS), Level One Sports Performance (USAW), Certified Personal Trainer (CPT) certifications, and is educated in PRI for Fitness and Performance.
