A Comparison of Periodization Models on Muscular Strength

Abstract

Long-term strength training program are commonly constructed based on periodization models. The purpose of this study was to determine the more superior periodization model between; linear periodization (LP, n = 20), daily undulating periodization (DUP, n = 19), and weekly undulating periodization (WUP, n = 19) in improving muscular strength. Fifty-eight recreationally trained college-aged male and female volunteers (18–25 years old) with a minimum of 6 months strength training experience were randomly assigned into three experimental groups. Pre- and posttest measures used the bench press to record upper body strength and leg press for lower body strength. A 9-week exercise program was implemented 3 days per week. Three sets training for each exercise was prescribed. Training loads at 90 % intensity of four repetitions was determined as heavy, 85 % intensity of six repetitions for medium, and 80 % of eight repetitions as light. All exercises were performed to the point of achieving momentary muscular fatigue. Training protocols subscribed to the guidelines by the National Strength and Conditioning Association of America (NSCA). All groups showed significant improvements (p < 0.05) in the bench press test; 24.31 % (LP), 38.23 % (DUP), and 37.46 % (WUP), and in the leg press test; 34.3 % for LP, DUP at 37 %, and WUP at 28.71 %. Although the DUP showed the highest strength increase in both the tests, statistical analysis, however, showed no significant differences existed between the groups (p > 0.05). In conclusion, all the periodization models were effective to elicit higher strength gain with the DUP showing a slight superiority over LP and WUP.