Block Periodization

The focus is to concentrate training stress on one adaptation while maintaining others at minimal levels, thereby inducing greater improvement in that area than if all qualities are trained simultaneously. For instance, in an accumulation block an athlete might focus on high-volume low-intensity work to boost aerobic base, then in the next (transmutation) block focus intensely on lactate threshold or anaerobic capacity with many interval sessions. Because each block is short and specific, the body is continuously challenged with a new stimulus every few weeks, helping to avoid stagnation. Block periodization thus aims to combine the advantages of both polarized approaches and pyramidal approaches by sequencing them in time – research suggests a dynamic, phased combination can be very effective.

Block periodization is often employed by advanced athletes who need to peak multiple times per year or address distinct weaknesses. It's useful in sports like cycling or running where there may be several important events spread out – blocks can be arranged to lift performance for each. Coaches might use block training for athletes who have plateaued under traditional methods, since the concentrated loading can spur new gains. The variety can also keep highly trained athletes engaged and motivated, as it avoids overly long monotonous phases. However, it requires careful planning to ensure that gains from one block are not lost in the next – typically some maintenance of prior abilities is included, and the blocks should build on each other logically.