....my training doesn't really change much and I should take more deload weeks
Periodization Training
Periodization Training works for everyone.
It revolves around planned cycles that involve planned progressively loads for a certain number of weeks that lead a final week of high intensive training with near max loads. This produces...
"Over-Reaching"
Over-Reaching is a mild form of Over-Training. Once Over-Reaching is achieved, that particular Training Cycle is over and a new one is begun.
The new Training Cycle dramatically drop the Training Load in the exercise that you were performing and/or changes the exercises.
Recovery
The dramatic decrease in Training Load allows for recovery. Recovery is where an increase in Strength and/or Size occurs.
Not Changing Your Program
This eventually lead to stagnation in your training and at times going backwards.
I need to work on varying my rep ranges, exercise selection, intensities, implements, etc during the year.
Varying Your Program
This is what Periodization Training is all about. It is based on...
The General Adaptation Syndrome
The foundation of Periodization is based on The General Adaptation Syndrome. That meaning the body eventually adapts to every training program. Once adaptation occurs, progress stops.
Thus, one of the keys to progress is Periodization Training, varying your training.
Training Program Length
The number of weeks for a Training Program depends on your, "Training Age".
Individual new to training can make progress for longer time periods; they adapt slowly, about every 6 - 8 weeks.
Advance individual training adapt quickly; they need to change their program more often, about every 3 - 4 weeks.
Traditional Linear Periodization Training
This method break training down into blocks. Mikhael's post program is an example.
Non-Linear Periodization Training
This method is broken down in to shorter training blocks that often train different types of Strength (Conjugate Training) at the at the same time in a program. Example: Maximum Strength, Power and Hypertrophy