High Performance Periodization — Building Champions Through Smart Training Cycles

Discover how elite coaches structure training to deliver peak performance exactly when it matters most. This presentation by former Philippine National Team Coach Dennis Antonio Cordero breaks down the science and strategy behind High-Performance Periodization — the systematic method of balancing training volume, intensity, and recovery to optimize results and prevent burnout.

Learn the distinctions between macrocycles, mesocycles, and microcycles, explore linear, undulating, and block periodization models, and see how these concepts translate into annual plans and daily workout sets used by top-tier athletes. Perfect for coaches, strength professionals, and serious athletes looking to elevate their training design to a professional standard.

Key Topics:

What is High-Performance Periodization

Balancing Volume and Intensity

Phases of Training: Preparatory, Competitive, and Transition

Models of Periodization: Linear, Undulating, and Block

Planning Workouts and Annual Cycles

Application to High-Performance Swimming

Keywords / Tags:
periodization, high performance training, sports science, elite coaching, strength and conditioning, swimming, macrocycle, mesocycle, microcycle, annual plan, athlete development, training cycles, peak performance, recovery management, performance optimization

1. MASTERS ON HP
PERIODIZATION
BY FORMER RP TEAM DENNIS ANTONIO CORDERO

2. YOUR SPEAKER

3. MASTERS ON PERIODIZATION
3
BY FORMER PHILIPPINE TEAM COACH DENNIS ANTONIO
CORDERO

4. WHAT IS HIGH PERFORMANCE PERIODIZATION
High-performance periodization is a systematic,
structured
training plan that manipulates training variables
like volume,
intensity, and specificity to help an athlete reach
peak
performance at a specific time, such as a major
competition.
It is an advanced application of standard
periodization,
designed to meet the rigorous and specific
demands of
elite-level athletes. 
The goal is to maximize performance gains,
prevent plateaus,
and minimize the risk of overtraining and injury.

5. WHAT IS HIGH PERFORMANCE PERIODIZATION
Cycles of training: Training is broken down into cycles,
from long-term planning to daily workouts.
Macrocycle: The entire training plan, typically a full year,
but for events like the Olympics, it can span four years.
Mesocycle: Smaller training blocks, generally 4 to 6 weeks,
each focusing on a specific goal, such as building
endurance, strength, or power.
Microcycle: The smallest unit, typically a week of training,
detailing the specific workouts that align with the mesocycle's
goal.

6. WHAT IS HIGH PERFORMANCE PERIODIZATION
Balancing volume and intensity: A core principle
is the inverse relationship between training volume
(how much) and intensity (how hard). When volume
increases, intensity decreases, and vice versa. This
is crucial for managing fatigue and promoting
recovery.
Progressive overload: Training demands are
gradually increased over time to
consistently challenge the body and drive
adaptation. 

7. WHAT IS HIGH PERFORMANCE PERIODIZATION
*Phases of a high-performance training plan
A typical plan moves through several phases to build
fitness progressively: 
•Preparatory period (Off-Season): The longest phase,
focused on building a foundational level of general fitness
and strength with high volume and lower intensity. This
phase may be further broken down into:
•Hypertrophy/Endurance: Develops lean body mass
and muscular endurance.
•Basic Strength: Focuses on increasing the strength of
sport-specific muscle groups.

8. WHAT IS HIGH PERFORMANCE PERIODIZATION
*Phases of a high-performance training
plan
First transition period: A brief break that bridges the
high-volume preparatory phase and the high-intensity
competitive phase.
Competitive period (In-Season): Volume is decreased and
intensity is increased. Training becomes more sport-
specific, with the goal of peaking for major competitions.
Second transition period (Active Rest): An "active rest"
phase of low-intensity, non-sport-specific exercise to allow
the body and mind to recover before the next macrocycle
begins

9. MODELS OF PERIODIZATION
•Linear periodization: Involves a gradual and
predictable increase in intensity over each mesocycle
while volume decreases. This is often used for novice
to intermediate athletes.
•Undulating (non-linear) periodization: Varies training
volume and intensity more frequently (e.g., daily or
weekly). This provides a varied stimulus that is
effective for advanced athletes who need to develop
multiple skills simultaneously.
•Block periodization: Organizes training into blocks of
concentrated workloads, with each block focusing on
a specific attribute (e.g., strength or power). This
method is highly effective for elite athletes with
complex needs.

10. MODELS OF PERIODIZATION
For High-Performance swimming, coaches
use several models of periodization, most
commonly Traditional, Reverse, and Block
periodization, often with a polarized approach
to training intensity. These models organize
training into smaller, more manageable phases
(macrocycles, mesocycles, and microcycles) to
build fitness and achieve peak performance for
major competitions. 

11. WORKOUT PLAN

12. ANNUAL PLANNING

13. TRAINING SETS

14. LATEST TRAININGS