Abstract
Athletes can utilize resistance training and the magnitude of strength improvement is influenced by the structure of the training program. Periodization enables systematic, sequential, and integrative scheduling and programming of training sessions to maximize specific physiological adaptations underpinning performance outcomes. There are several ways that a periodized training plan can be implemented. Commonly used forms of periodization are the linear or classic periodization model (LP) (characterized by gradually increases training intensity and decrease volume) and nonlinear or undulating periodization model (UP) (characterized by more frequent alterations in intensity and volume). The complexity of periodized resistance training has evolved to meet the needs of particular sports and guarantee the success of the individual athlete. However, periodization is still based in the concept of training variation, sport specificity, and individualization of the training program. The real periodization is more a combination of various periodization methods, especially if you train for different outcomes. The purpose of the periodization is to achieve planned goals and you can create a million of combinations to get it. Periodization, as a whole, is a planning process that can be used to organize the training process of any athlete, regardless of developmental level or the sport being trained for.
Access this chapter
Tax calculation will be finalised at checkout
Purchases are for personal use only
References
American College of Sports Medicine (2009) American college of sports medicine position stand. Progression models in resistance training for healthy adults. Med Sci Sports Exerc 41:687–708
Baker D, Wilson G, Carlyon R (1994) Periodization: the effect on strength of manipulating volume and intensity. J Strength Cond Res 8:235–242
Bompa TO, Haff GG (2009) Periodization, theory and methodology of training: Human Kinetics
Buford TW, Rossi SJ, Smith DB, Warren AJ (2007) A comparison of periodization models during nine weeks with equated volume and intensity for strength. J Strength Cond Res 21:1245–1250
Caldas LC, Guimaraes-Ferrera L, Duncan MJ, Leopoldo AS, Leopoldo API, Lunz W (2016) Traditional vs. undulating periodization in the context of muscular strength and hypertrophy: a meta-analysis. Int J Sports Sci 6:219–229
Campbell WW, Crim MC, Young VR, Evans WJ (1994) Increased energy requirements and changes in body composition with resistance training in older adults. Am J Clin Nutr 60(2):167–175
Dietz C, Peterson B (2010) Triphasic training: a systematic approach to elite speed and explosive strength performance. Bye Dietz Sport Enterprise, Hudson, WI
Evans JW (2019) Periodized resistance training for enhancing skeletal muscle hypertrophy and strength: a mini-review. Front Physiol 10:1–7
Fleck SJ (1999) Periodized strength training: a critical review. J Strength Cond Res 13:82–89
Fleck SJ (2011) Non-linear periodization for general fitness & athletes. J Hum Kinet 29A:41–45
Fleck SJ, Kraemer WJ (2004) Designing resistance training programs, 3rd edn. Human Kinetics, Champaign, IL, p 213
Goldfield GS, Kenny GP, Alberga AS, Tulloch HE, Doucette S, Cameron JD, Sigal RJ (2017) Effects of aerobic or resistance training or both on health-related quality of life in youth with obesity: the hearty trial. App Physiol Nut Met 42(4):361–370
Grgic J, Lazinica B, Mikulic P, Schoenfield BJ (2018) Should resistance training programs aimed at muscular hypertrophy be periodized? A systematic review of periodized vs non-periodized approaches. Sci Sports 33:97–104
Haff G (2013) Periodization of training. In: TJB Chandler (ed) Conditioning for strength and human performance, vol 14. Lippincott Williams & Wilkins, pp 326–345
Haff G, Triplett T (2016) Essentials of strength training and conditioning, 4th edn. Human Kinetics, NCSA
Harries SK, Lubans DR, Callister R (2015) Systematic review and meta-analyses of linear and undulating periodized resistance training programs on muscular strength. J Strength Cond Res 29:1113–1125
Hoffman JR (2002) Physiological aspects of sport training and performance. Human Kinetics, Champaign, IL, pp 131–142
Issurin VB (2010) New horizons for the methodology and physiology of training periodization. Sports Med 40(3):189–206
Kok LY, Hamer PW, Bishop DJ (2009) Enhancing muscular qualities in untrained women: linear vs undulating periodization. Med Sci Sports Exerc 41(9):1797–1807
Kraemer WJ, Ratamess NA (2002) Resistance training for health and performance. Curr Sports Med Rep 1:165–171
Kraemer WJ, Ratamess NA (2004) Fundamentals of resistance training: progression and exercise prescription. Med Sci Sports Exerc 36:674–688
Krieger JW (2010) Single vs multiple sets of resistance exercise for muscle hypertrophy: a meta-analysis. J Strength Cond Res 24(4):1150–1159
Lorenz DS, Reiman MP, Walker JC (2010) Periodization: current review and suggested implementation for athletic rehabilitation. Sports Health 2(6):509–518
Mattocks KT, Dankel SJ, Buckner SL, Jessee MB, Counts BR, Mouser JG et al (2016) Periodization: what is it good for? J Train 5:6–12
Matveyev L (1981) Fundamentals of sports training. Progress, Moscow
Minozzo FC, Lira CAB, Vancini RL, Silva AMB, Freitas RJ, Fachina G et al (2008) Periodizacao do treinamento de forca: uma revisao critica. Rev Bras Cien e Mov 16:89–97
Mujika I, Padilla S (2000) Detraining: loss of training-induced physiological and performance adaptations, part I. Sports Med 30:79–87
Petersen BA, Hastings B, Gottschall JS (2017) Low load, high repetition resistance training program increases bone mineral density in untrained adults. J Sports Med Phys Fitness 57(1–2):70–76
Poliquin C (1988) Five steps to increasing the effectiveness of your strength training program. NSCA J 10:34–39
Rhea M, Alderman BL (2004) A meta-analysis of periodized versus non-periodized strength and power training programs. Res Quart Exerc Sport 75:413–422
Rhea MR, Ball SD, Phillips WT, Burkett LN (2002) A comparison of linear and daily undulating periodized programs with equated volume and intensity for strength. J Strength Cond Res 16:250–255
Schoenfeld BJ, Ogborn D, Krieger JW (2016) Effects of resistance training frequency on measures of muscle hypertrophy: a systematic review and meta-analysis. Sports Med 46(11):1689–1697
Schoenfeld BJ, Ogborn D, Krieger JW (2017) Dose-response relationship between weekly resistance training volume and increases in muscle mass: a systematic review and meta-analysis. J Sports Sci 35(11):1073–1082
Siff MC (2004) Supertraining (5º ed.). Supertraining Institute, Denver, USA
Stone MH, O’Bryant HS (1987) Weight training: a scientific approach. Burgess, Minneapolis
Stone MH, Potteiger JA, Pierce KC, Proulx HS, O’Bryant HS, Johnson RL et al (2000) Comparison of the effects of three different weight-training programs on the one repetition maximum squat. J Strength Cond Res 14:332–337
Stone MH, Stone M, Sands WA (2007) Principles and practice of resistance training (Chapter 13). The concept of periodization. Human Kinetics
Stowers T, McMillian J, Scala D, Davis V, Wilson D, Stone M (1983) The short-term effects of three different strength-power training methods. Nat Strength Cond Assoc J 5:24–27
Williams TD, Tolusso DV, Fedewa MV, Esco MR (2017) Comparison of periodized and non-periodized resistance training on maximal strength: a meta-analysis. Sports Med 47:2083–2100
Willoughby DS (1993) The effects of meso-cycle-length weight training programs involving periodization and partially equated volumes on upper and lower body strength. J Strength Cond Res 7:2–8
Yamamoto S, Hotta K, Ota E, Mori R, Matsunaga A (2016) Effects of resistance training on muscle strength, exercise capacity, and mobility in middle-aged and elderly patients with coronary artery disease: a meta-analysis. J Cardiol 68(2):125–134
Author information
Authors and Affiliations
Corresponding author
Editor information
Editors and Affiliations
Rights and permissions
Copyright information
© 2022 The Author(s), under exclusive license to Springer Nature Switzerland AG
About this chapter
Cite this chapter
Sáez de Villarreal, E. (2022). Basics of Programming and Periodization in Resistance Training. In: Muñoz-López, A., Taiar, R., Sañudo, B. (eds) Resistance Training Methods. Lecture Notes in Bioengineering. Springer, Cham. https://doi.org/10.1007/978-3-030-81989-7_12
Download citation
DOI: https://doi.org/10.1007/978-3-030-81989-7_12
Published:
Publisher Name: Springer, Cham
Print ISBN: 978-3-030-81988-0
Online ISBN: 978-3-030-81989-7
eBook Packages: EngineeringEngineering (R0)