Training Session Sequencing Strategies

Periodization is a model of an athlete’s planned exercise program design strategy comprising the yearly/monthly/weekly/daily exercise variables (intensity, sets, repetitions, etc.). There are many professionals who believe in the periodization model for program design while others do not. I have utilized a particular periodization model platform throughout the course of my professional career. This system of program planning was devised from my experiences studying years ago in the former Soviet Union, former East Germany, and Bulgaria with the various National teams and their coaches, including National weightlifting teams. The heart of this system was taught to both me and my good friend, Hall of Fame Strength and Conditioning Coach Johnny Parker during both classroom and weight room sessions over a 5-year period. Our instructor was a former national competition level weightlifter and later a national level weightlifting coach from the Soviet Union. He eventually left the Soviet Union for the United States for a better way of life for both him and his family. This LinkedIn post presents the distribution of the exercise volume for monthly, weekly, and daily training sessions, one of the components of this periodization system. Figure 1 exhibits the distribution of a training month’s weekly planned percentages of exercise volume. For instructional purposes, the weekly percentages are provided for a single monthly exercise volume of 1000 total exercise repetitions or less, as well as monthly volumes exceeding 1000 total exercise repetitions. For simplicity the month’s programmed weeks are presented in a linear format. The weekly volume percentages may also be adjusted for an undulating periodization model as well. Figure 2 displays the weekly volume percentages for individual training sessions. These session volumes correspond to 3, 4, 5, and 6 training days per week. The 4-day training week percentages replicate the individual 4-week monthly percentages seen in Figure 1. They vary based on the month’s total repetition volume (i.e. greater or less than a 1000 repetition volume). For example, a weekly program design founded from a 1000 total exercise repetition month will include a 22% (220 repetitions) training week. The utilization of these 220 exercise repetitions is based upon the exercise selection, total volume for each exercise, total exercise sets, intensity for each exercise set, repetitions per exercise set, etc. This “checks and balances” periodization system ensures the exercise volume of all training sessions/training weeks equals the planned month’s total exercise volume. Therefore, exact training volume is now a known entity not an assumed entity assisting in continued enhancement while preventing overuse/over training. This periodization system has been successfully utilized not only for weight room performance enhancement but has been effectively adapted into Sports Rehabilitation and Sports Science as well.

Microdosing: Maximizing Performance Across the Week 🏋️♂️ As cup football heats up, it’s essential to plan your microcycle effectively. While this isn’t a "normal" week, what does a typical week look like from a strength perspective? To that end, the application of microdosing strength training across the weekly cycle is gaining traction as a powerful tool for optimizing performance without accumulating too much fatigue, ensuring players are consistently prepared to meet the demands of each training session and match. Unlike traditional training blocks, microdosing refers to spreading smaller, consistent doses of strength work across the training week rather than relying on one or two heavy sessions. The first days post-match, we focus on neuromuscular and strength development. MD+1: Work on absolute/maximum strength development. The day after a match, despite muscle soreness, players' central nervous systems are in a relatively optimal state for heavy lifting. This is where we emphasize strength training with low-volume, high-intensity. The goal is to maintain or develop maximum strength without overloading volume, which is crucial to allow recovery for the upcoming week. MD+2: Typically our preferred day off, allowing players to rest and recover fully. However, when training is scheduled, this session involves lower load, higher-recovery work to stimulate muscle repair without adding additional fatigue. The focus shifts to mobility, controlled eccentric loading, and lighter concentric movements to promote muscle recovery and prepare for the upcoming high-intensity sessions. MD-4: High-intensity, power-focused strength training, integrating more dynamic movements and lower volumes to prime the neuromuscular system for the demands of tactical sessions later in the week. Following the initial strength-focused days, we shift more to refining different motor programs which are crucial for performance enhancement and injury prevention. By focusing on attractors, we develop our players to execute stable, efficient movements consistently, even under unpredictable match conditions. MD-3: Constraints on small-sided games are introduced, emphasizing high-intensity accelerations, decelerations, and changes of direction. The session design emphasizes motor programs for multidirectional movements and reactive strength. MD-2: The emphasis shifts toward vertical running mechanics, targeting attractors that support speed (i.e. vertical force application, knee drive, and elastic ankle stiffness). MD-1: This session is about fine-tuning individual physical and mental readiness. Players are encouraged to follow their own routines, listen to their bodies, and engage in exercises or movements that make them feel primed for the game. Let’s continue refining these methods to create well-rounded athletes capable of performing at the highest level throughout the entire season! #Strength #Microdosing #Football #Performance

Modified Periodisation in Elite Youth Football. In academy football, we often borrow the microcycle structure from senior environments. However, is that truly optimal for player development? The typical periodisation model stacks the heaviest training days (MD-4 and MD-3) back-to-back but this can accumulate fatigue and limit physical output later in the week. A recent study from Douchet et al. (2024) tested a modified microcycle that inserts a low-load day between the two most demanding sessions (MD-4 & MD-2). Key takeaways: ✅ Players achieved greater high-speed and sprint distances in the second demanding session. ✅ Readiness on match day improved, reflected in lower Hooper Index scores and better 10-m sprint times. ✅ No compromise to overall training volume or performance measures on match day. This low-load “bridge” session may help reduce neuromuscular fatigue and muscle damage while enabling enhanced load distribution without undermining tapering. ♻️ Repost to your network. And follow James Malone for more daily football performance content.