Most people train with no real plan. They bounce from one goal to the next, dabble in random workouts they find online or in a class, and wonder why their progress stalls out. Here’s the truth: consistency matters, but consistency with purpose is where the real results live.
That’s where periodization comes in.
One framework I’ve come to rely on and use with all of my programs is what I call “training with the seasons.” Just like the seasons change, so should your training focus. This approach matches the natural ebb and flow of motivation, life demands, and even the weather. It creates variety and purpose while giving your body and mind the right challenges at the right times of year.
You don’t have to be a pro athlete to benefit from structured, goal-driven training blocks. In fact, everyday athletes, those busy people who train hard, care about their performance, and want to look and feel great, might benefit more from it than anyone. I follow this exact framework in my own training year after year. And with it, I’ve been able to stay consistent and continue to progress while balancing work, family, and life. Training with the seasons gives me both structure and flexibility to stay in shape year-round and continue meeting my fitness goals.
This post will walk you through how to structure your year of training like an athlete, adapted to the real world. You’ll learn how to break your year into meaningful phases, how to cycle intensity and focus, and how to build a body that performs year-round.
What Is Periodization?
Periodization is simply a way to plan your training across time to make consistent progress without burning out.
Traditional models break the year into blocks that focus on building general capacity, specific qualities, peaking performance, and then backing off for recovery. These principles apply whether you’re chasing a world championship or just trying to stay strong, fit, and athletic through the chaos of life.
You may have heard of different periodization models:
- Linear: gradually increases intensity, decreases volume
- Undulating: changes intensity and volume weekly or daily
- Conjugate: trains multiple traits at once (strength, power, endurance, etc.)
All of these can work. The trick is choosing the right method for your season of life.
Core Training Seasons for Everyday Athletes
We’re not peaking for the Olympics here. We’re training to be strong, lean, athletic, and capable year-round. So rather than rigidly following sport calendars, we align training phases with the rhythms of life and seasons.
| PHASE | SEASON | PRIMARY GOAL | WHY NOW | FOCUS AREA |
|---|---|---|---|---|
| Foundational | Winter/New Year | Rebuild base strength, mobility, aerobic engine | Fewer distractions, good time for structure | Higher rep lifting (6-12 reps) Unilateral work and joint prep Aerobic conditioning Trunk control and mobility blocks |
| Performance | Spring | Get strong, powerful, and athletic | Energy and motivation pick up | Lower rep strength (3-6 reps) Power lifts, jumps, med ball work Sprinting or accelerations High-intensity intervals |
| Physique / Competitive | Summer | Hypertrophy, body comp, event or race peaking | Social events, races, aesthetic goals | Moderate/high volume lifting Supersets and circuits Outdoor conditioning (ruck, bike, run) Optional peaking for races and events |
| Maintenance / Recalibration | Fall | Refresh, restore, and address weak links | Life stress rises, great time to reset | Lower volume training Joint health & tissue quality Aerobic base building Corrective and accessory work |
Monthly and Weekly Structure
Once the year is broken into seasons, zoom in. Each phase is made up of monthly mesocycles (3–6 weeks) and weekly microcycles.
Microcycle (Week):
- 2–4 strength sessions
- 1–3 conditioning sessions
- One hard day, one easy day, one moderate day (wave pattern)
- Optional trunk or mobility-focused mini sessions
Mesocycle (Month):
- 3 weeks progressive overload
- 1 week deload or re-assessment (testing)
- Training split rotates depending on goal: full-body, upper/lower, hybrid
Final Thoughts
This is the blueprint. The year-at-a-glance view of how to make progress with your training no matter your life situation.
In Part 2, we’ll cover how to build your conditioning year-round, how to adapt training when life gets messy (vacations, holidays, etc.), and the biggest mistakes to avoid when trying to periodize your training.
Stay tuned.