Periodisation Explained: Why Athletes Peak at the Right Time

Ever wondered why world-class athletes seem to hit their very best form at the Olympics, World Cup, or finals — and not six months earlier in a meaningless friendly? That’s not luck. It’s not coincidence. It’s science. The reason is periodisation — the framework that allows coaches to structure training so athletes peak exactly when it matters.

What Is Periodisation?

At its core, periodisation is the systematic planning of training to achieve optimal performance at a specific time. It divides the training year into cycles — from large annual plans to smaller weekly blocks — ensuring that training loads, intensities, and focuses are carefully managed.

Think of it like preparing for an exam. You wouldn’t revise randomly; you’d break your study into sections, build knowledge progressively, and taper your revision just before the big day. Athletes do the same, but with strength, speed, endurance, and skill.

The Science Behind It

Periodisation isn’t just tradition — it’s backed by decades of research. The principle rests on two key ideas:

1. Adaptation takes time. Training causes stress, which forces the body to adapt. But too much stress without recovery leads to fatigue, while too little stress brings no progress. Periodisation balances this cycle.

2. You can’t peak all year. Physiological systems (like strength, aerobic fitness, or speed) can’t all be maximised indefinitely. Periodisation prioritises certain qualities at different times, building layers that lead to peak performance when it counts.

   
   

Classic models of periodisation suggested a progression from general fitness to sport-specific intensity, with a taper before competition. Modern approaches include linear, undulating, and block periodisation, each offering different ways to sequence training depending on the athlete and sport.

Practical Example

Take a marathon runner:

• Base phase (months 1–3): Long, steady runs build aerobic capacity. Strength training focuses on general stability and resilience.

• Build phase (months 4–6): Tempo runs and intervals sharpen lactate threshold. Strength becomes more running-specific.

• Peak phase (months 7–8): Race-pace runs, high-intensity intervals, and carefully reduced training volume prepare the body to peak on race day.

• Taper (last 2–3 weeks): Volume drops, intensity stays high, allowing recovery and supercompensation.

The same principle applies across sports — from weightlifting to football — adapted to the demands of competition schedules.

Why It Matters in Malta

Too often, training here is treated as random: “train hard every day” without considering fatigue, competition calendars, or athlete age. This leads to burnout, injuries, or athletes peaking when it doesn’t matter.

For Maltese athletes to compete internationally, periodisation isn’t optional — it’s essential. Proper planning allows young athletes to develop gradually, and senior athletes to avoid overtraining while still reaching their best on the big stage.

Key Takeaways

• Periodisation is about planning, not guessing.

• Athletes can’t — and shouldn’t — be at their peak all year round.

• Structured phases ensure gradual development and timely peaks.

• Without it, training becomes a gamble; with it, performance becomes predictable.

References

• Bompa, T. O., & Haff, G. G. (2009). Periodization: Theory and Methodology of Training (5th ed.). Human Kinetics.

• Issurin, V. B. (2010). New horizons for the methodology and physiology of training periodization. Sports Medicine, 40(3), 189–206.

• Kiely, J. (2012). Periodization paradigms in the 21st century: evidence-led or tradition-driven? International Journal of Sports Physiology and Performance, 7(3), 242–250.