FSHP Academy
Functional & Group Training — all lessons

Principles

Overview of functional training principles and conceptsBenefits of functional training for diverse populationsEquipment used in functional trainingFour basic foundations of human movementFundamental movement patterns: push, pull, squat, hingeScience behind functional and constructive trainingDetermining intensity for functional exercise

Functional Workouts by Equipment

Body weight, bands and pulleysDumbbells and kettlebellsMedicine and stability ballsAgility ladder, hurdles and battle ropes

Functional & Group Program Design

Designing functional and group training programmesManipulating training variablesPeriodisation cycles for functional training

Periodisation cycles for functional training

Applying macro-, meso- and microcycles to functional and group training — linear, undulating and block approaches and how to prevent plateaus.

Advanced Evidence: Strong evidence 3 min read Reviewed 2026-10-31 Status: draft

Learning objectives

  • Explain periodisation terms and their purpose
  • Compare linear, undulating and block approaches
  • Apply periodisation to group and functional settings
  • Use deloads and testing weeks

Before this lesson

Why this matters

Without planned variation, progress stalls and fatigue accumulates. Periodisation gives functional and group programmes a structure that delivers measurable improvement.

Fundamental concepts

Structure of a periodised annual plan A one-year macrocycle is divided into general preparation, specific preparation, pre-competition, competition and transition phases. Above, training volume starts high and falls as the season approaches, while intensity rises; both drop in the transition phase. Each phase is built from mesocycles of roughly two to six weeks, and each mesocycle from microcycles, usually one week, shown with an example sequence of sessions. Macrocycle (e.g., one year) VolumeIntensity General preparationSpecific preparationPre-comp.CompetitionTransition Mesocycles (≈2–6 weeks each) — highlighted block expanded below Mon Strength Tue Speed Wed Recovery Thu Power Fri Conditioning Sat Match/sim. Sun Off Microcycle (≈1 week): example in-season sequence. Real plans vary by sport, athlete and fixture schedule. Trend lines are schematic, not prescriptions.
Figure 1. Structure of a periodised plan: macrocycle phases, mesocycles and a weekly microcycle. — Original diagram, FSHP Academy (schematic, not to scale).
  • Macrocycle — long-term plan (months to a year).
  • Mesocycle — 2–6-week block with a specific emphasis.
  • Microcycle — usually one week.

Models

ModelDescriptionSuits
LinearVolume ↓, intensity ↑ over weeksBeginners, single goals
Daily undulating (DUP)Different rep ranges across the weekBusy adults, group classes
BlockConcentrated blocks (e.g., strength → power) [issurin2010]Athletes, advanced clients

A meta-analysis found periodised resistance training produced greater maximal strength gains than non-periodised training [williams2017].

Applying to functional training

Plan deloads every 3–6 weeks or when fatigue indicators rise; details in deloading and fatigue [haff2016].

Common mistakes and misconceptions

Case study

A gym’s functional class runs a 12-week block with repeated benchmark workouts in weeks 1 and 12. Members’ average benchmark times improve by 12%, and injury reports fall after deload weeks are introduced.

Further learning: video lessons

Video links are only marked “verified” after a human has watched them. Unverified entries open a YouTube search for that channel and topic rather than a guessed link.

Introductory needs verification — opens a YouTube search

Periodisation explained simply

Science for Sport

You will understand: macro-, meso- and microcycles

Why: Clear overview.
Practical demo needs verification — opens a YouTube search

Undulating periodisation in practice

strength coaches (search)

You will understand: weekly variation of loads

Why: Practical examples.

Knowledge check

Knowledge check · 0/5

1. Williams et al. (2017) found periodised resistance training…

Answer B. A meta-analysis favouring periodisation for strength.

2. Daily undulating periodisation varies…

Answer B. E.g., heavy, moderate and light days.

3. A mesocycle typically lasts…

Answer B. Mesocycles are blocks within the macrocycle.

4. Block periodisation concentrates…

Answer B. Issurin describes concentrated blocks.

5. A deload week typically…

Answer B. Allows recovery while maintaining fitness.

Short-answer & application questions

  1. Design a 12-week periodised plan for a functional class.
  2. Compare linear vs undulating for a busy adult client.
  3. Plan a deload and test week.

Key takeaways

  • Periodisation is planned variation of training to manage fatigue and drive progress.
  • A meta-analysis found periodised resistance training produced greater maximal strength gains than non-periodised training.
  • Undulating and block models suit functional and group formats.
  • Plan deloads and re-testing every 3–6 weeks.

Connected topics

strength conditioning

Periodisation and long-term athlete development (LTAD)

strength conditioning

Macro-, meso- and microcycle planning

strength conditioning

Deloading and fatigue management

hybrid training

4-week, 12-week and yearly structures

References

  1. Williams TD, Tolusso DV, Fedewa MV, Esco MR (2017). Comparison of periodized and non-periodized resistance training on maximal strength: a meta-analysis. Sports Medicine, 47(10):2083–2100. Meta-analysis check pending
  2. Issurin VB (2010). New horizons for the methodology and physiology of training periodization. Sports Medicine, 40(3):189–206. Narrative review check pending
  3. Haff GG, Triplett NT (eds) (2016). Essentials of Strength Training and Conditioning (4th ed.). Human Kinetics / NSCA. Textbook check pending

Educational content only — not medical advice. Consult a qualified clinician for diagnosis or treatment.