Periodization Models Explained and How to Choose the Right One

In this episode of the Everyday Strength Podcast, Anthony breaks down the four primary periodization and programming models used in strength training and athletic development: linear, undulating, block, and conjugate. Rather than presenting these as abstract textbook concepts, the episode focuses on how each model actually functions in the real world and who it is best suited for based on training age, goals, consistency, and lifestyle constraints. Listeners will learn why no single model is universally “best,” and why blindly copying programs without understanding structure often leads to plateaus or burnout. The episode emphasizes periodization as a way of organizing training stress over time, not just chasing weekly progress. Ultimately, this conversation helps listeners think more critically about how their training is built and how to select an approach they can sustain long term.

Key Topics Covered:

This episode covers the foundational logic behind periodization and programming, including how volume and intensity are manipulated across time. Anthony explains linear periodization and why it works well for beginners and highly structured environments, undulating periodization and its ability to train multiple qualities simultaneously, block periodization and its role in peaking for competition, and conjugate training as a system designed to develop strength, power, and hypertrophy at the same time. A recurring theme throughout the episode is the importance of matching the training model to the athlete’s lifestyle, consistency, and real-world constraints rather than forcing adherence to an idealized plan.