In this episode of the Everyday Strength Podcast, Anthony breaks down the four primary periodization and programming models used in strength training and athletic development. You’ll learn how linear, undulating, block, and conjugate approaches actually work, who each model is best suited for, and how lifestyle, training age, and consistency should drive programming decisions. This episode is about understanding how training stress is organized so you can choose a system that actually fits your life and long-term goals.
Read the full episode notes at hagelestrength.com
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Timestamps:
(00:00) Introduction and programming series overview
(01:20) What linear periodization is and how it works
(03:50) Strengths and limitations of linear progression
(05:22) Traditional linear phase examples
(06:32) Introduction to undulating periodization
(07:15) Weekly vs daily undulating structures
(08:36) Benefits and use cases of undulating training
(09:43) Introduction to block periodization
(10:09) Accumulation, intensification, and transmutation blocks
(11:57) Residual effects and block periodization limitations
(12:46) Introduction to conjugate training
(13:06) Max effort, dynamic effort, and repetition methods
(15:22) Why conjugate works for everyday athletes
(16:54) Summary of all four models
(18:03) Choosing a model based on lifestyle and consistency
(20:07) Final thoughts on organizing training stress
(20:52) Outro and programming options
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