Summer Periodisation Programme 2024

One Element Periodised Training Programme

What is Periodisation?

Simply put, periodisation is changing the stressors over time. In our programme we use power, strength and endurance as our stressors as we know these profoundly change all measurable fitness markers.

In the world of strength and conditioning and sports performance there are, broadly speaking, three types of periodisation: Linear; Block and; Undulating.

One Element uses an Undulating periodisation model and we also dip into Block and Linear training. We change the training variable (or programme) on a weekly basis; we vary the rep range and the intensity depending on where we are in the cycle, and finally; we use block training to focus on one type of stressor (e.g. power) for a set amount of time (e.g. one week). This means we can ‘Alarm’ the system, ‘Aadapt’ the system and change before we ‘Plateau’ or hit ‘Exhaustion’.

Types of Periodisation

How One Element training works

Our periodised training programme starts with Endurance and progresses to combine Strength with Endurance. We then move into Strength and progress to incorporate Power / Agility / Speed.

Each week we will focus on one of these energy systems, explaining the science behind the training session and what we are doing. We focus on why this training model works so well for delivering quick results and, importantly, how the body adapts. You may not see these changes but will feel the benefits of in a matter of just a few days and weeks.

Even one session a week will allow you to see changes within a week. If you can do two or three sessions each week you will see dramatic changes to your fitness. Ideally, we recommend doing two training sessions each week as this allows the body to adapt. Adding a third session is recommended for even greater fitness gains.

Changes in our bodies

How The One Element periodisation model works

When we start training we experience stiffness, tiredness and fatigue through your muscles and body before we start to recover and our bodies start to change. There is a lot happening in our bodies after we exercise depending on the type of session we are doing.

If we don’t continue to challenge our bodies in this way, these changes won’t continue to happen which causes a plateau in our fitness and can lead to exhaustion.

What we do at One Element is take elements from the very first week of training into the next week to enhance and progress that area of training. We work this alongside a new area of training to ensure our bodies are challenged and continue to change to avoid plateau and exhaustion.

One Element Periodisation Model

1. First Session
We start our programme with a new session in the cycle. This could be your very first session or or one that you have not done for a few months.

2. Alarm phase
Over the next 24-48 hours you will experience stiffness, tiredness and fatigue through your muscles and body. This is known as the ‘Alarm Phase’.

3. Adaption
Over the following 3-5 days, your body will go through ‘Adaptation’, a series of physical changes in your body depending on the session.

4. New Session
We introduce another new session in the cycle to build, enhance and compliment the work we did in the previous sessions.

5. Change
Focussing on different aspects during our sessions helps to entrench change in our training and avoids plateau which leads to exhausion.