Periodization
Peak When It Matters.
The Principle
Periodization aligns physical, technical, and mental peaks for competition. Random training = random results.
Annual Macrocycle
| Phase |
Months |
Duration |
Focus |
Volume |
Intensity |
| Transition |
Oct |
2-4 wks |
Recovery, fun, other sports |
Very Low |
Very Low |
| General Prep |
Nov-Jan |
8-12 wks |
Base strength, movement quality, aerobic |
High |
Low-Mod |
| Specific Prep |
Feb-Apr |
8-12 wks |
Tennis-specific strength, power, patterns |
Mod-High |
High |
| Pre-Comp |
May-Jun |
4-6 wks |
Match simulation, sharpening, taper |
Low-Mod |
Very High |
| Competition |
Jul-Sep |
12-16 wks |
Maintain, peak for majors, recover |
Low |
Match |
Mesocycles (4-Week Blocks)
Block Structure
| Week |
1 |
2 |
3 |
4 |
| Load |
70% |
80% |
90% |
50% (Deload) |
| Focus |
Learn/Stabilize |
Develop |
Peak/Overreach |
Recover/Adapt |
Deload Week (Week 4)
- 50% volume
- Maintain intensity
- Add: mobility, visualization, mental skills
- Result: Supercompensation
Periodization by System
| System |
Off-Season |
Pre-Season |
In-Season |
| ROOT (Feet/Ankle) |
High volume barefoot, single-leg |
Plyometric integration |
Maintain stiffness, low volume |
| F/P/T (Fascia/Prop/Tensegrity) |
Slow loaded carries, flow |
Dynamic elastic, reactive |
Pre-match activation only |
| SSC/PULSE (Elastic Power) |
Depth jumps, bounds |
Med ball, sprints, reactive |
Match warmup intent |
| 8/45° (Patterns) |
Shadow + band, slow |
Full speed patterns, variability |
Tournament patterns |
| BRAKE (Eccentric) |
Nordic, tempo, landings |
Decel drills, approach work |
Maintain landing quality |
| Q/V (Vision/Vestibular) |
Daily drills, strobe |
Pressure simulation |
Pre-match routine |
| JIN (Expression) |
Flow, variability |
Matchplay, competition |
Matchplay only |
Weekly Microcycle (In-Season Example)
| Day |
Physical |
Technical |
Mental |
Load |
| Mon |
Power + Vision |
Serve + 1 patterns |
Visualization |
High |
| Tue |
Strength + Chain |
Return + 1 patterns |
Pressure drills |
High |
| Wed |
Mobility + Light feet |
Matchplay (sets) |
Routine practice |
Mod |
| Thu |
Power + Vision |
Serve + Return |
Match sim |
High |
| Fri |
Light activation |
Pre-tourney routine |
Strategy |
Low |
| Sat |
MATCH |
MATCH |
MATCH |
MATCH |
| Sun |
Recovery walk |
Visualization |
Review |
Off |
Tapering for Major Events
| Days Out |
Volume |
Intensity |
Focus |
| 14-10 |
70% |
90% |
Sharpen patterns |
| 9-7 |
50% |
95% |
Match sim, routine |
| 6-4 |
30% |
100% (intent) |
Visualization, QE |
| 3-2 |
20% |
Match warmup |
Sleep, nutrition |
| 1 |
10% |
Light hit |
Routine, trust |
| Match |
Warmup only |
MATCH |
EXECUTE |
Individualization Factors
| Factor |
Adjustment |
| Age >30 |
More recovery, more strength maintenance |
| Injury history |
Extra deloads, specific prehab |
| Schedule density |
Compress blocks, prioritize sleep |
| Surface change |
2-week specific prep (clay→grass→hard) |
| Travel/time zones |
Shift routine, light exposure, hydration |
Monitoring Dashboard (Weekly)
| Metric |
Target |
Action if Off |
| HRV (morning) |
Stable/increasing |
↓ Volume, ↑ Recovery |
| Sleep (hrs + quality) |
8+ hrs, >85% |
Nap, hygiene, ↓ evening screen |
| RPE (session) |
Matches plan |
Adjust next session |
| Jump height (CMJ) |
Stable/increasing |
↓ Plyo volume |
| QE % (practice) |
>85% |
Extra vision drills |
| Mood/motivation |
Positive |
Mental reset, fun session |
The Periodization Mantra
"Build the engine off-season. Sharpen the blade pre-season. Trust the swing in-season."
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