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AND
ROBERT T. KELL1
Augustana Faculty, Department of Social Sciences, University of Alberta, Augustana Campus, Camrose,
Alberta T4V 2R3, Canada; and 2Results Training & Fitness, Regina, Saskatchewan, Canada
ABSTRACT
Apel, JM, Lacy, RM, and Kell, RT. A comparison of traditional
and weekly undulating periodized strength training programs
with total volume and intensity equated. J Strength Cond Res
24(x): 000000, 2010The purpose of this study was to
compare the training adaptations attained during 12 weeks
of traditional (TD) and weekly undulating (WUD) periodized
strength training. Forty-two recreationally active men (age =
22 6 2.3 years) were randomly assigned to 1 of 3 groups:
control (C) (n = 14), TD (n = 14), or WUD (n = 14). Tenrepetition maximum (10RM) laboratory testing was carried out
for the free weight back squat and the free weight flat bench
press at baseline, week 8, and week 12. The subjects trained
3 dwk21 (approximately 135 minwk21) from weeks 1 to 2
and 4 dwk21 from week 3 to week 12 (approximately 180
minwk21). The TD and WUD groups trained using a periodized
strength program with all program variables controlled (e.g.,
volume and intensity). The independent variable was the manipulation of intensity. The TD group used a linear increase in
intensity, whereas the WUD group had a varied intensity.
The results showed that both the TD and WUD groups made
significant (p # 0.05) increases in strength at weeks 8 and 12,
but by week 12, the TD group was significantly (p # 0.05)
stronger than the WUD group. These results indicate that
TD periodization with a linear increase in intensity was more
effective at eliciting strength gains than WUD periodization with
a varied intensity. The differences in strength gains between the
TD and WUD groups may be related to extended periods of
muscle soreness and fatigue that were present in the WUD
group but not in the TD group. Thus, during long-term training,
individuals may benefit more from TD periodized programs
INTRODUCTION
METHODS
Experimental Approach to the Problem
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12 months of weight training experience) subjects, respectively. The current study added to the research of Rhea
et al. (13), Buford et al. (3), and Hoffman et al. (7) by
employing a training frequency of 4 dwk21, similar to that of
Hoffman et al. (7) but used subjects with a training status
($6-month weightlifting experience), which is between that
of Rhea et al. (13) (12-month weightlifting experience) and
Buford et al. (3) (detrained). The objective was to determine
which model of periodization was most effective at
improving strength in moderately active men with approximately 6 months of weight training experience.
Subjects
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Equipment
Category
3 dwk21
4 dwk21
Percent 1RM
Rest time
Free weight
Free weight
Free weight
Free weight
Machine
Machine
Free weight
Machine
Machine
Machine
Machine
Free weight
Body weight
Body weight
Body weight
Primary
Primary
Assistance
Primary
Assistance
Assistance
Assistance
Assistance
Assistance
Assistance
Assistance
Assistance
Assistance
Core
Core
1
NA
NA
2
3
NA
4
NA
5
6
7
8
9
10
11
1, 3
1, 3
1, 3
2, 4
1, 3
1, 3
2, 4
2, 4
2, 4
2, 4
1, 3
2, 4
2, 4
14
14
5590
5590
5577
5590
5585
5585
5585
5585
5577
5577
5577
5577
5577
NA
NA
2
2
1
2
1
1
1
1
1
1
1
1
1
1
1
*Equipment = the type of exercise equipment used for each exercise; Primary = the primary muscle recruited for each exercise
movement; 1RM = 1 repetition maximum; DB = dumbbell; Category = exercise classification: primary (multijoint or large muscle mass),
assistance (single joint or small muscle mass), or core (abdominal exercises); 3 dwk21 = a 3 day per week strength training schedule,
with the numbers indicating the order the exercises were performed in; 4 dwk21 = a 4 day per week strength training schedule; Rest =
rest time in minutes; ni = indicates the exercise was not included during the 3 day per week training schedule; NA = not applicable.
Figure. Study timeline. The study began with a briefing session and completion of the necessary paper work (e.g., signed informed consent). Baseline laboratory
testing and randomization of subjects into groups (traditional [TD], n = 14; undulating [UD], n = 14; and control [C], n = 14) followed. Training programs were
designed and provided to both training groups after baseline laboratory and field testings. Subsequent laboratory testing (body composition, bench press, and
back squat) occurred at weeks 8 and 12, whereas field testing (all other strength program exercises) took place at baseline and weeks 4, 8, and 12. The study
ended with a debriefing session in which the subjects were informed of their individual results and were able to ask questions.
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TABLE 2. Average training values for the traditional and undulating periodized training programs.*
Phase 1
Training programs
Phase 2
Phase 3
Week 1 Week 2 Week 3 Week 5 Week 6 Week 7 Week 9 Week 10 Week 11 Average
Traditional periodized
3
dwk21
Intensity (percent 1RM)
57
Duration (minwk21)
;135
Weekly undulating periodization
dwk21
3
Intensity (percent 1RM)
57
Duration (minwk21)
;135
3
57
;135
4
62
;175
4
73
;168
4
76
;180
4
79
;195
4
75
;168
4
78
;180
4
80
;195
70.7
170.1
3
57
;135
4
62
;175
4
79
;195
4
73
;168
4
76
;180
4
80
;195
4
75
;168
4
78
;180
70.7
170.1
*dwk21 = the number of training days per week; ; = approximately; Intensity = the average intensity assessed in percent of 1
repetition maximum (RM) for each week; Duration = the approximate total workout time each resistance training session; Average = the
average intensity and duration for the traditional and weekly undulating groups over the course of the study.
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Exercise
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TD
Flat bench press
Incline bench press
Flat bench DB fly
Back squat
Lat pull-down front
Cable machine row
DB shoulder press
Upright cable row
Leg extension
Leg curl
Triceps push-down
Seated DB arm curl
Standing calf raise
WUD
Flat bench press
Incline bench press
Flat bench DB fly
Back squat
Lat pull-down front
Cable machine row
DB shoulder press
Upright cable row
Leg extension
Leg curl
Triceps push-down
Seated DB arm curl
Standing calf raise
*DB = dumbbell.
Weeks 12
Week 3
Week 5
Week 6
Week 7
Week 9
Week 10
Week 11
Repetitionsset21 Repetitionsset21 Repetitionsset21 Repetitionsset21 Repetitionsset21 Repetitionsset21Repetitionsset21Repetitionset21
1012 3 4
1012 3 4
1012 3 3
1012 3 4
1012 3 3
1012 3 3
1012 3 3
1012 3 3
1012 3 3
1012 3 3
1012 3 3
1012 3 3
1012 33
610
610
810
610
810
810
810
810
810
810
810
810
810
35
35
34
35
34
34
34
34
34
34
34
34
34
610
610
610
610
610
610
610
610
610
610
610
610
610
34
34
32
34
32
32
32
32
32
32
32
32
32
410
410
610
410
610
610
610
610
610
610
610
610
610
35
35
33
35
33
33
33
33
33
33
33
33
33
410 3
410 3
610 3
410 3
610 3
610 3
610 3
610 3
610 3
610 3
610 3
610 3
610 3
6
6
4
6
4
4
4
4
4
4
4
4
4
410 3 4
410 3 4
610 3 2
410 3 4
610 3 2
610 3 2
610 3 2
610 3 2
610 3 2
610 3 2
610 3 2
610 3 2
610 3 2
410 3 5
410 3 5
610 3 3
410 3 5
610 3 3
610 3 3
610 3 3
610 3 3
610 3 3
610 3 3
610 3 3
610 3 3
610 3 3
410 3 6
410 3 6
610 3 4
410 3 6
610 3 4
610 3 4
610 3 4
610 3 4
610 3 4
610 3 4
610 3 4
610 3 4
610 3 4
1012
1012
1012
1012
1012
1012
1012
1012
1012
1012
1012
1012
1012
610
610
810
610
810
810
810
810
810
810
810
810
810
35
35
34
35
34
34
34
34
34
34
34
34
34
410
410
610
410
610
610
610
610
610
610
610
610
610
36
36
34
36
34
34
34
34
34
34
34
34
34
610
610
610
610
610
610
610
610
610
610
610
610
610
34
34
32
34
32
32
32
32
32
32
32
32
32
410 3
410 3
610 3
410 3
610 3
610 3
610 3
610 3
610 3
610 3
610 3
610 3
610 3
5
5
3
5
3
3
3
3
3
3
3
3
3
410 3 6
410 3 6
610 3 4
410 3 6
610 3 4
610 3 4
610 3 4
610 3 4
610 3 4
610 3 4
610 3 4
610 3 4
610 3 4
410 3 4
410 3 4
610 3 2
410 3 4
610 3 2
610 3 2
610 3 2
610 3 2
610 3 2
610 3 2
610 3 2
610 3 2
610 3 2
410 3 5
410 3 5
610 3 3
410 3 5
610 3 3
610 3 3
610 3 3
610 3 3
610 3 3
610 3 3
610 3 3
610 3 3
610 3 3
34
34
33
34
33
33
33
33
33
33
33
33
33
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TABLE 3. Traditional and weekly undulating periodized training programs.*
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Set 2
Set 3
Exercises
Repetitions
Load
Repetitions
Load
Repetitions
Load
12
12
12
12
12
12
12
12
12
NA
NA
27
59
32
12
57
36
30
7
89
NA
NA
12
12
10
10
10
10
10
10
10
NA
NA
34
70
39
14
68
43
36
9
107
NA
NA
10
10
10
10
10
10
10
10
10
NA
NA
36
77
39
14
68
43
36
9
107
NA
NA
*Abdominal crunch and Swiss ball crunch exercises were not part of testing; the overload was progressed gradually at the discretion
of each subject. The load used in this example training program is fictitious. Repetitions = repetitions to be completed on each exercises
in each set; Load = the amount of weight, in kg, for each exercise in each set; DB = dumbel; NA = not applicable.
79.5 (15.0)
81.8 (19.0)
75.0 (25.9)
108.8 (17.3)
99.9 (18.9)
Nt
122.1 (15.6)k
109.4 (16.7)
78.2 (24.3)
66.1 (11.1)
62.2 (12.3)
61.4 (15.5)
74.6 (10.9)
70.3 (11.6)
Nt
81.9 (10.7)k
73.8 (11.1)
33.33
55.7 (15.9)
59.5 (14.3)
61.6 (12.3)
71.9 (16.2)
71.3 (15.1)
Nt
77.6 (14.7)
75.6 (14.1)
64.6 (13.2)
60.0 (9.7)
56.2 (9.5)
61.6 (8.9)
69.9 (8.8)
63.1 (9.1)
Nt
77.3 (8.6)k
67.1 (8.9)
63.5 (8.7)
17.0 (5.4)
16.5 (5.2)
15.4 (4.5)
20.9 (4.5)
19.8 (4.7)
Nt
25.1 (4.7)
22.5 (4.5)
17.2 (4.9)
*TD = traditional periodized training group (n = 14); WUD = weekly undulating periodized training group (n = 14); C = control group
(n = 14); Nt = no test was completed at that time point; DB = dumbbell. The TD and WUD periodized training groups were significantly
(p # 0.05) stronger than the C group at week 12 on all strength tests except lat pull-down.
Indicates a significant (p # 0.05) increase in strength within group from baseline to week 8.
Indicates a significant (p # 0.05) increase in strength within group from baseline to week 12.
Indicates a significant (p # 0.05) increases in strength within group from week 8 to week 12.
k
Indicates a significant (p # 0.05) difference between TD and WUD periodized training groups at week 12.
DISCUSSION
The purpose of this study was to determine whether TD
or WUD periodized strength training would elicit greater
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strength gains over 12 weeks of training on previously weighttrained ($6 months) men. The independent variable was the
order of weekly intensity (i.e., heavy load) for TD vs. WUD
periodized programs. Total volume and intensity were
equated between the groups to establish if any difference in
training effect were the result of the order of intensity used
by the different training groups (TD vs. WUD). The present
study is one of a few to use a 4 dwk21 (from week 3 to
week 11) training schedule because most studies have used
a 3 dwk21 schedule. The 4 dwk21 schedule is more similar
to that used by athletes (e.g., football players) in their
development of strength and provides a higher number of
training minwk21 (approximately 180 minwk21 in weeks
4211). The most important finding of this study was that
there were no significant (p # 0.05) differences in strength
between the TD and WUD groups between week 1 and
week 8, but by week 12, the TD group was significantly
(p # 0.05) stronger than the WUD group. The TD group
increased strength by an average of 38.6% from baseline to
week 12, whereas the WUD group increased strength by an
average of 26.9%. Thus, TD periodized strength training
was more successful at increasing muscular strength by
week 12 than was WUD periodized program.
Moreover, comparing the current study with other
periodized strength training studies is not straightforward.
More specifically, 4 studies compared TD (linear) periodized
strength training with that of undulating periodized strength
training (2,3,7,13). Baker et al. (2), Buford et al. (3), and
Hoffman et al. (7) found no significant (p # 0.05) differences
between the periodization models in the development of
strength. In contrast, Rhea et al. (13) found that undulating
periodization was significantly (p # 0.05) more effective at
developing muscular strength than was linear periodization,
whereas the present study found that TD periodization
was more effective than undulating periodization in the
development of strength.
Baker et al. (2), Buford et al. (3), and the present study all
equated the training volume between the groups. It was
believed that equating the training volume was the best way
to fairly compare the training regimes. However, Rhea et al.
(13) and Hoffman et al. (7) did not equate training volume,
indicating that under real training conditions, the training
volume would not be the same between the TD linear and
undulating programs. Which is a more appropriate method
of comparison is up to the reader, but all of the studies
provide important information.
Another important difference among these studies pertains
to the undulating periodized program. The studies of Buford
et al. (3), Hoffman et al. (7), and Rhea et al. (13) used daily
undulating periodization, meaning that within each week,
there were large changes in intensity from workout to
workout (e.g., from Rhea et al.: day 1 = 3 sets 8RM, day 2 = 3
sets 6RM, and day 3 = 3 sets 4RM). The current study and
one of the groups in the Buford et al. (3) study used WUD
periodization. Weekly undulating specifies that within a week,
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PRACTICAL APPLICATIONS
Subjects who underwent periodization strength training did
not show significant changes in body mass or composition
over the 12-week study, but strength significantly increased
over the same period. Thus, the use of periodized strength
training, more so the TD model, may be effective at
improving strength while maintaining body mass. If strength
can be improved while body mass is maintained, strength
relative to body mass (relative strength) should be increased.
In weight class sports such as wrestling and boxing, it is
beneficial to have high relative strength because it generally
increases the likelihood of being stronger than an opponent,
which is a competitive advantage.
ACKNOWLEDGMENTS
We would like to thank the Fitness and Lifestyle Centre at the
University of Regina for their support of this research project,
in particular Mrs. Karen Fahlman, Manager.
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