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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