Short-term Periodization Models: Effects on Strength and Speed-strength Performance

Area of Science:

• Sports Science
• Exercise Physiology
• Strength and Conditioning

Background:

• Periodization models like Strength-Power Periodization (SPP) and Undulating Periodization (UP) are used to optimize training adaptations.
• SPP divides training into distinct phases (hypertrophy, strength, power), while UP rotates training variables more frequently.
• Understanding the short-term effects of these models is crucial for athletes across different performance levels and sports.

Purpose of the Study:

• To review the effects of different short-term periodization models on strength and speed-strength performance.
• To compare the efficacy of SPP and UP in athletes of varying performance levels and in competitive sports.
• To identify optimal training strategies for different phases of conditioning (off-season, pre-season, in-season) and peaking.

Main Methods:

• Review of existing literature on strength-power periodization and undulating periodization models.
• Analysis of studies involving subjects with different performance levels (low to moderate) and competitive athletes.
• Examination of training variables including volume, intensity, exercise selection, and recovery periods.

Main Results:

• Daily Undulating Periodization (DUP) showed equal or superior gains in maximal strength compared to SPP in low-to-moderate level subjects.
• Competitive athletes maintained or improved strength and speed-strength using both DUP and SPP during various conditioning phases.
• High-repetition training (>15 reps) is generally ineffective for high-performance athletes; training with ≥80% 1RM is necessary for maximal strength and power gains.

Conclusions:

• For peaking, elite athletes benefit from strength-power training twice weekly, with high-load sessions (90% 1RM) 1-2 days pre-competition.
• Adequate recovery (≥72 hours) between hypertrophy and strength-power sessions is vital for maximizing training stimulus.
• While DUP may be effective for general strength, SPP might offer advantages for short-term speed-strength maximization in competitive athletes.