PERIODIZED & POLARIZED APPROACHES
"Load, Stress, Strain. Understand the Difference and You Will Get Better" — Stephen Sieler, Ph.D.
A more structured and systematic training approach can offer a multitude of benefits for individuals of all fitness levels.
Watch this video with my short explanation on various popular approaches to systematic training.
Here Steven Seiler discusses the training adaptation principles.
Here are a couple approaches
Periodization
Periodized training is a strategic approach that varies exercise intensity, volume, and type over specific time periods to optimize performance and reduce the risk of plateaus and overtraining. It progresses through phases such as strength, endurance, and recovery, allowing the body to adapt more effectively.
Periodization Programming
To maximize training effectiveness and ensure proper adaptation, a structured training plan is essential.
Several periodization models exist. Simpler models like traditional (or linear) periodization are often better for beginners and intermediate athletes, while more advanced methods—such as block or undulating periodization—are typically used by experienced or elite athletes.
Regardless of the model, the core objective is the same: improve performance progressively while minimizing fatigue and targeting peak fitness at the right time (e.g., for an ‘A’ race or major event). Even if you're not training for a specific event, periodization adds beneficial variety and supports long-term fitness development.
The traditional periodized model integrates components like strength, endurance, speed, and power across the training cycle. It usually begins with lower intensity and volume to build a base, then gradually increases demands to elicit cumulative adaptations.
Your choice of periodization should reflect your current fitness, goals, and recovery capacity. Most people benefit from traditional models or slight variations of them, which provide structure and promote safe, consistent progression.
Block periodization is commonly used by elite athletes. It involves concentrated 6–8 week phases that focus on a single training adaptation, such as HIIT or threshold work. Block intensity may fluctuate—one week may be highly demanding, followed by a reduced-intensity week—based on how long each adaptation lasts (residual training effects) and the timing of key performance goals.
Polarized Training
On the other hand, polarized training focuses on extreme differentiation between low-intensity, long-duration workouts and high-intensity, short-duration efforts. This method efficiently enhances both aerobic and anaerobic capacities by prioritizing easy-paced sessions and all-out intense intervals, while minimizing moderate efforts. Both periodized and polarized training methodologies offer effective ways to enhance fitness, catering to different goals and training preferences.
Most often, our programming follows a structured, intentionally polarized approach to training. This method stands out not only because research suggests it may outperform more traditional moderate-to-high-intensity routines—which is how most people tend to train—but also because it can be more sustainable, helping to reduce the risk of overuse and overtraining. This is especially important for those prone to injury or over the age of 50.
Consider this: by keeping most workouts at a low intensity—particularly longer, continuous sessions—you reduce the likelihood of reaching the point where fatigue causes your body to lose postural control and joint stability. This breakdown in form is often where injuries begin. Additionally, if you regularly train at moderate to high intensity, you may not allow sufficient recovery between sessions. As a result, your rate of fatigue can exceed your body’s ability to repair, which not only slows progress but can also compromise your immune system and increase susceptibility to joint and tissue irritation.
As mentioned earlier, a common polarized training strategy dedicates roughly 80% of total training time to low-intensity work and about 20% to high-intensity efforts (e.g., at or above the anaerobic threshold). This model is particularly effective for those training more than four times per week. However, if you’re only training three days per week, the 80/20 ratio may not apply as strictly. With four rest days, you’re likely recovering well between sessions, so limiting high-intensity work to just 20%—less than one session per week—may be unnecessarily conservative. With proper progression, you can safely include up to two high-quality sessions each week. In this case, 60–75% of your workouts may involve higher intensity without negatively impacting recovery or results.
Takeaway: If you train only 3–4 days per week, it’s perfectly reasonable to include 1–2 challenging workouts—even if that means straying from a strict 80/20 split.
Summary: Periodized & Polarized Training
Periodized training involves planning your workouts in structured phases (e.g., base, build, peak, recovery) to optimize performance, prevent overtraining, and align with your goals. Traditional models gradually increase intensity over time and suit most people, while block models offer focused, high-intensity phases ideal for advanced athletes.
Polarized training emphasizes doing most workouts at low intensity (about 80%) and a smaller portion at high intensity (about 20%), based on evidence showing this balance improves results and reduces injury risk. For those training only 3–4 times per week, it's safe and effective to include 1–2 higher-intensity sessions, even if that skews the 80/20 ratio.
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