What type of periodization is characterized by training in different phases with varying intensity and volume?

Undulating periodization is characterized by training in different phases with varying intensity and volume. This approach allows for frequent changes in the training stimulus, which can help prevent plateaus and enhance overall performance. By altering the intensity and volume regularly, athletes can target different energy systems and muscle fibers throughout their training cycle. This variability facilitates recovery while promoting strength and hypertrophy adaptations.

Linear periodization typically involves a gradual increase in intensity while decreasing volume over a longer time frame, often leading to a more predictable training progression. Cyclical periodization focuses on the longer-term cycles of training that include phases of maintenance. Conjugate periodization combines multiple training modalities in a single week but does not emphasize the distinct and frequent variation in intensity and volume as a hallmark feature. Undulating periodization's flexibility makes it particularly effective in addressing the adaptive needs of athletes.