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Periodization For Sports PerformancePeriodization for sports performance -
Metrics details. Reverse periodization is commonly touted as a salient planning strategy to improve sport performance in athletes, but benefits have not been clearly described. We sought to identify the main characteristics of reverse periodization, and the influence of training volume and periodization models on enhancing physiological measures and sports performance.
The electronic databases Scopus, PubMed and Web of Science were searched using a comprehensive list of relevant terms. A total of studies were identified, and after removal of duplicates and studies based on title and abstract screening, 17 studies remained, and 11 finally included in the systematic review.
There was a total of athletes in the included studies. Reverse periodization does not provide superior performance improvements in swimming, running, muscular endurance, maximum strength, or maximal oxygen uptake, compared to traditional or block periodization. The quality of evidence levels for the reverse periodization studies was 1b individual randomized controlled trial for two investigations, 2b individual cohort study for the remaining studies and a mean of 4.
It appears that reverse periodization is no more effective than other forms of periodization in improving sports performance. More comparative studies on this alternative version of periodization are required to verify its effectiveness and utility across a range of endurance sports.
Reverse periodization is no more effective than other forms of periodization in improving sports performance, muscular endurance, maximum strength, or maximal oxygen uptake. The use of reverse periodization likely induces similar improvements to a traditional model in shorter events such as the m swimming event.
More comparative studies of periodization models in endurance sports require careful planning of experimental design, longer study periods, and where appropriate matching of training volumes and intensities. Periodization continues to be a valid and reliable model for athletes and is the predominant training methodology used in individual sports such as swimming [ 4 , 5 , 6 ].
A large number of authors have conceptualized periodized training in various models, with different variations of the underlying training process, planning, progressions in training volume and intensity, and recovery [ 10 , 11 , 12 ].
These authors have conceptualized various approaches without an accepted formal definition of periodization as promulgated by Kataoka et al.
The term Periodization was originally employed to describe programs taking the form of predetermined sequential chains of specifically focused training periods. Periodization is a cyclical method of training, where the removal of linearity, and appropriate variation in the form of repeating load oscillations, can provide a superior method of training as Stone et al.
identify in their recent and provocative narrative review [ 11 ]. Kiely [ 12 ] asserts the term periodization is frequently engaged to describe any form of training plan, regardless of structure.
The challenge is to provide evidence-based guidelines on periodization that meet the conceptual and practical requirements of a wide variety of sports and events.
The models from Verkhoshansky or Bondarchuck have become known in Europe for their translations to different European languages such as Italian [ 18 ], Spanish [ 19 ], German [ 20 ] and also English. Subsequently, the meta-analysis of Rhea and Alderman [ 21 ] concluded that strength training periodization is more effective than non-periodized models for men and women.
This conclusion was based on comparing different programming strategies after controlling the different parameters of workload i. Similar outcomes were evident in the review of Hartman et al.
From the early works of Matveyev [ 23 ], based on the general concept of periodized training proposed in the s, the strength—speed model has been adopted by many generations of analysts and coaches [ 10 , 24 ].
Over recent decades, many approaches have evolved that can be broadly categorized as traditional, block, or reverse periodization, each offering a differing rationale and template for subdivision of the training program into sequential elements. Bompa [ 25 ] classified the periodization in mono-,bi-, and tri-cycle with different models from different authors on each: Matveyev Ozolin, Bondarchuck, Tschiene [ 5 ].
Stone et al. Coaches and researchers have reversed the traditional order of volume and intensity and therefore programming of phases to yield different physiological and performance outcomes, sometimes subtle, but nevertheless different to traditional models [ 11 ].
Reverse periodization has received attention in both the coaching and scientific literature, especially in swimming [ 26 , 27 ], and other endurance-oriented sports such as athletics or triathlon [ 28 , 29 ]. Incorporating a higher proportion of high-intensity training early in the season is thought to stimulate physiological and performance adaptations.
Reverse periodization has been used in combination with a polarized intensity distribution for improving sprint events in swimming [ 30 ]. Reverse periodization has been evaluated in youth swimmers [ 26 , 34 ], moderately trained runners [ 28 , 35 ], recreational triathletes [ 29 ] and female fitness athletes [ 36 ].
All periodized models traditional, blocks and reverse can be considered a useful means of coordinating training to improve human sporting performance. However, more research is needed to provide a better understanding of the benefits of reverse training periodization in comparison with other models.
A literature search was completed in December by two independent researchers VR-C and JM-G using the three industry-standard databases with no date restrictions: PubMed, Web of Science and Scopus. The search strategy consisted of identifying the relevant studies, with all terms searched in the title, abstract and keywords where applicable.
This systematic review was conducted following the guidelines of the Preferred Reporting Items for Systematic reviews and Meta-Analyses PRISMA statement [ 37 ]. The keywords used in the searches were: periodization, training, reverse, linear traditional and block.
Title, abstract and keyword fields were searched using the following search strategy: "periodization" OR "Training" AND "reverse" AND "linear" OR "traditional" OR "block".
Following the literature search, the identification, screening, eligibility assessments and inclusion of studies were performed by the same researchers with disagreement settled by consensus.
All duplicate references were removed, and remaining records examined by title and abstract to exclude irrelevant records. Studies were then selected following the eligibility criteria Table 1.
Descriptive data including publication details, modality, participant characteristics, study design, description of methods and results, were extracted from all eligible studies. If insufficient information was reported for any particular study, the authors were contacted to confirm the relevant details required.
The summary of eligibility criteria is shown in Table 1. The level of the sample was classified as recreational and trained athletes using the criteria of each study included in the systematic review.
Two of the authors VR-C and JG-R independently extracted characteristics of training protocols and results using a standardized form. A total of 11 studies were identified Fig. PRISMA flow diagram of the process used in selection of the journal articles included in the systematic review with the content of this article.
Two independent reviewers VR-C and FG-M analyzed the quality of included studies using the modified PEDro scale [ 38 ] and Oxford Levels of Evidence [ 39 ] Table 2. The classic PEDro scale consists of 11 items to assess scientific rigor. Given that the assessors are rarely blinded, and that it is impossible to blind the participants and investigators in supervised exercise interventions for elite athletes, the items related to blinding 5—7 were removed from the scale for the purpose of this review.
Oxford Level of Evidence [ 39 ] scores range from 1a to 5, with 1a a systematic review of high-quality randomized controlled trials, and 5 an expert opinion.
A total of potential manuscripts were identified following database examination Fig. References list of selected manuscripts were also examined for any other potentially eligible manuscripts.
Following this examination, 3 potential manuscripts were added. After removal of duplicates and elimination of papers based on title and abstract screening, 17 studies remained.
Only 11 out of 17 studies met the inclusion criteria and were, therefore, included in the systematic review Fig.
In terms of the quality of the studies selected, all studies were evaluated with the PEDro scale, with a mean score of 4. Using the Oxford Level of Evidence, two studies [ 27 , 31 ] were classified as 1b independent randomized controlled trial , while the remaining studies [ 26 , 28 , 29 , 34 , 35 , 36 , 41 , 42 , 43 ] were deemed as 2b individual cohort study level.
The characteristics of the studies selected are presented in Table 3. A total of 11 intervention studies met all the inclusion requirements.
Five studies performed reverse periodization in swimming [ 26 , 27 , 31 , 34 , 41 ], two studies in strength training [ 36 , 42 , 43 ], three studies in running [ 28 , 35 , 43 ] and one in triathlon [ 29 ]. Two of the studies compared block periodization and reverse periodization models [ 26 , 35 ], whereas 9 studies compared traditional periodization and reverse periodization models [ 27 , 28 , 29 , 31 , 34 , 36 , 41 , 42 , 43 ].
Six studies were conducted in mostly recreational athletes and five in trained athletes. The mean age of the athletes was 23 y standard deviation of 6 y , with a range of 16—37 y. Two of the studies assessed females only, nine studies involved both males and females, and none of the studies assessed males only.
In addition, only two studies used a control group to evaluate periodization models during the experimental intervention. The mean duration of the training interventions was One of the studies was 8 weeks, five were 10 weeks, three were 12 weeks, one was 14 weeks and one was of 15 weeks' duration.
All studies except that of Clemente-Suárez and Ramos-Campo [ 29 ] provided quantitative details of the training volume, and all studies except that of Rhea et al. In addition, the study of Clemente-Suárez and Ramos-Campo [ 29 ] and Clemente-Suarez et al.
Three typical patterns detailing the distribution of training intensity in a macrocycle - traditional periodization, block periodization and reverse periodization - are illustrated in Fig. Training intensity distribution TID was shown only in six studies. The reverse periodization was featured as a polarized TID in the studies of Clemente-Suárez et al.
Gómez Martin et al. Block periodization using a pyramidal TID was employed in the studies of Arroyo-Toledo et al. In relation to the strength training studies, the recreationally trained women of the study of Prestes et al.
This classification was used in the review following the guidelines established by Haff et al. However, Rhea et al. Example of mesocycle distribution of traditional periodization, block periodization and reverse linear periodization. A Intensity distribution of the different periodization models.
B Volume distribution of the different periodization models. Regarding training volume, the running studies reported the volume using different metrics of either time or distance. The athletes in the study of Gómez Martin et al. In the case of the study of Bradbury et al.
However, this volume differed between the training blocks according to the periodization model. All swimming studies displayed the training volume in meters. In the studies of Clemente-Suárez et al.
In addition, the traditional periodization group performed km compared to km for the reverse periodization group in the study of Arroyo-Toledo et al. However, the same training volume was performed by the block and reverse periodization groups 90 km in the study of Arroyo-Toledo et al.
Finally, regarding the strength training studies, the athletes of Prestes et al. Similarly, the athletes in the study of Rhea et al. There are three main physiological parameters [ 45 ] affecting endurance performance: i maximal oxygen uptake V̇O 2max , ii lactate threshold and iii movement economy.
Both reverse periodization and block periodization training have yielded similar improvements in V̇O 2max and the velocity corresponding to V̇O 2max vV̇O 2max [ 35 ]. Greater improvements in V̇O 2max for reverse periodization and reductions for the traditional periodization model were reported in the study of Clemente-Suárez et al.
Similar improvements in running economy and peak oxygen uptake V̇O 2peak were reported for traditional and reverse periodization [ 28 ]. Energy cost of swimming was impaired following traditional periodization, without any substantial changes after reverse periodization [ 41 ].
Finally, aerobic and anaerobic thresholds remained largely unchanged following both traditional and reverse periodization [ 41 ]. Two studies [ 27 , 31 ] reported m swimming performance with reverse periodization compared to traditional periodization. The pre-post training intervention times in the m test were similar with both forms of training traditional periodization: The studies of Arroyo-Toledo et al.
In relation to running performance, m [ 29 ] and m [ 28 ] time trials improved 2. In the case of the study of Clemente-Suárez et al. Similarly, both forms of periodization showed gains in maximum strength levels 1RM with different exercises analyzed in the study of Prestes et al.
However, the increases were greater with traditional periodization when compared with reverse periodization. Studies were conducted in both recreational [ 28 , 29 , 31 , 35 , 42 , 43 ] and trained athletes [ 26 , 27 , 34 , 36 , 41 ].
In relation to competitive sports performance, 5 of the 11 studies included in this review were in swimming. A systematic review on swimming periodization identified that the traditional periodization was the most common form used in well-trained swimmers, but only four studies compared traditional versus reverse periodization [ 5 ].
Our results suggest that reverse periodization improved swimming performance [ 26 ] more than block periodization, while Clemente-Suárez and Ramos-Campo [ 29 ], reported a similar improvement in swimming technical ability and swimming performance with reverse periodization and traditional periodization.
However, neither traditional characterized by pyramidal TID nor reverse periodization characterized by polarized TID yielded significant improvements in m swimming performance [ 27 , 31 ].
Only two studies [ 26 , 34 ] reported significant improvements in m swimming performance following reverse periodization and block periodization. Reverse periodization has been used in combination with a polarized TID for improving performance in sprint events.
On the other hand, both reverse periodization and traditional periodization improved m and m running time trials [ 28 , 43 ], without a substantial difference between periodization models, and anaerobic running performance improved in reverse periodization compared to block periodization; although the sample was recreational runners, the study supports the proposition that both periodization models are better than non-planned training [ 35 ].
However, the study of Clemente-Suárez et al. These results indicate that reverse periodization could be a viable alternative for improving performance in short distance events primarily anaerobic in nature such as the m swim event, while traditional periodization seems to be the best choice for long distance swimming events, without a clear effect on short sprint events such as the m swim or middle and long-distance running events.
The lack of effects on swim performance could relate to training a variety of fitness adaptations rather than emphasizing the primary fitness characteristic [ 11 ].
Regarding the effects of periodization on muscular strength, Prestes et al. However, Prestes et al. There is a possibility for traditional periodization to be more effective as it allows for more quality training with heavier weights at the end of the program [ 36 ].
A similar comparison also showed a greater increase in strength after traditional periodization in the study of Rhea et al. Both studies matched the intensity and volume of training, with the only difference being the distribution of training over the weeks.
The similar increase in muscular strength for both periodization approaches likely relates to the training stimulus involving matched loads, and a similar pattern of the functional responses to training stress. With respect to improvements in muscular endurance, reverse periodization was characterized by decreased intensity and increased volume toward the last few weeks of training in these studies, which is more like a strength-endurance training stimulus.
It seems reasonable to improve the muscular endurance with training more specific to this strength attribute before the post-test evaluation.
Prior training history will influence adaptations to further training interventions, particularly in strength training [ 46 ]. Although subjects are typically categorized as recreational or trained, only the study of Prestes et al.
Similarly, the study of Rhea et al. In addition to effects on performance and physiological parameters, different types of periodization may have variable effects on body composition. Arroyo Toledo et al. The primary premise of block periodization is employing highly concentrated training workload phases periodization blocks to stimulate adaptation and residual effects [ 26 ].
The blocks must be sequenced in a logical order to benefit from the residual effects [ 26 ]. Reductions in fat mass can be achieved during a period of high-intensity training [ 46 ], and including a specific phase of training for this purpose maybe useful in sports where body composition is important for performance.
There were some limitations to this review given the heterogeneity of sports, training and methodological approaches of the underlying studies. across all performance variables that may have impaired the ability to establish conclusive outcomes in this systematic review.
In addition, as periodization generally refers to periods of a season or more, it may be logical for future research to evaluate longer periods, so that differences after each periodization model can become more pronounced.
A critical drawback in some of these studies is the lack of a randomized controlled design the majority of studies did not equalize volume nor intensity when comparing two different workloads across time as shown in Table 3.
The absence of a control group did not reflect the improvements in periodized models vs. control group. More research over a longer term is needed to develop a stronger evidence base comparing and contrasting the different types of periodization models.
Future work will identify individual athlete characteristics associated with the different models of periodization, and which events and sports might benefit substantially from reverse periodization training. It is not clear if reverse periodization is more effective in improving sports performance than other periodized models.
Use of reverse periodization likely induces similar improvements to a traditional model in shorter events such as the m swimming event. Comparative studies of periodization models in endurance sports require careful planning of experimental design, longer study periods, and where appropriate careful matching of training volumes and intensities.
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This block periodization model is a hybrid between linear and nonlinear periodization Issurin, This type of periodization does not focus solely on one peak performance per season, as does linear periodization, nor does it vary intensity and volume as frequently as does the nonlinear model.
As the name suggests, block training periodization concentrates the development of a physical quality, while maintaining the gains made in previous weeks. This project, within the framework of the ICEX Next Program, has had the support of ICEX and co-financing from the European FEDER fund.
The purpose of this support is to contribute to the international development of the company and its environment. The Basics of Periodization Training in Sports. November 12, Periodization of training in sport: what is it and where does it come from?
Image taken by Joel Muniz Unsplash The periodization of training is the tool that coaches have for athletes to respond to the training load with beneficial adaptations for their sports performance Medicine, Endurance phase : the body responds to the stressor by adapting to the new stress with less soreness, stiffness, more tolerance to the activity and improved performance.
This process is known as supercompensation, and means that our body is able to withstand more stress than before, due to the adaptation produced. Burnout phase : This phase occurs if the stressor lasts longer than the time we need to recover and adapt.
Sometimes the volume and intensity will be higher, sometimes lower, but always stressing the body to adapt to those loads, and giving enough time for it to recover. There are no adaptations, neither positive nor negative : when there are no changes in volume and intensity, the system does not need to adapt.
We always do the same thing, or we train with a lower volume and intensity than what the athlete needs to stress his system. Why should we take training periodization into account? Structure of the periodization of training in sport Image taken from Alora Griffiths Unsplash To properly understand the bases of training periodization, it is necessary to name the structures that make up these cycles and organized sequences.
Training session The training session is the smallest structure in which training periodization is organized. Microcycle A microcycle can range from three or four days to two weeks, with the one-week extension being the most common microcycle.
Mesocycle The union of several microcycles associated with a stage of homogeneous objectives is called a mesocycle. Macrocycle A macrocycle is a succession of mesocycles aiming at an adaptation peak, or several, in order to carry out a specific competition at that peak. Nonlinear or undulating periodization Nonlinear periodization allows for greater variation in training progressions Afonso et al.
Block periodization This block periodization model is a hybrid between linear and nonlinear periodization Issurin, The block approach is divided into three distinct phases Stone et al. Transformation phase : refines the development of the trained physical quality with more specific exercises, medium volume and somewhat higher loads than in the accumulation phase.
Realization phase : seeks the optimal point of form and focuses on the movements of the sport with high intensity and low volume. Joaquin Vico Plaza References Afonso, J. Towards a de facto Nonlinear Periodization: Extending Nonlinearity from Programming to Periodizing.
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Periodization is a systematic Build muscular endurance to training Prriodization involves varying Periodization for sports performance variables, Fod volume and spodts, over time. Pfriodization objective of this planning is for the athlete Periodization for sports performance Psriodization his or her peak at a specific, pre-determined time, while optimizing recovery to avoid overtraining and injury. There are three phases to GAS:. A periodized training plan is divided into several subsets of cycles. Macrocycles generally last several months to a year, culminating with a competition phase. pre-season, in-season, off-season. Within mesocycles, microcycles are usually several days to a couple weeks, with the majority being a week.
Spogts onto the spors floor with Periodization for sports performance a loose plan and a few performane lifts in mind for your workout Periodization for sports performance can work for a while. At this stage, fir seriousness of your Nutritional deficiencies and cramps should be reflected by the seriousness of your planning. Creating a structured training program that adheres to the principles of periodization has been shown time and time again to remove the guesswork on gains. Here are the three main types for you to chew on and some extra context on how to best use them. Periodization is the creation of a training program that spans the length of weeks to months or sometimes years.
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