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Related Experiment Video

Updated: Sep 28, 2025

Effects of a Novel Neuromuscular Training Intervention on Jump, Sprint, and Change of Direction in Adult Female Soccer Players
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Strength and Athletic Adaptations Produced by 4 Programming Models: A Velocity-Based Intervention Using a

Alejandro Martínez-Cava1, Alejandro Hernández-Belmonte1, Jesús G Pallarés1

  • 1Human Performance and Sport Science Laboratory, Faculty of Sport Sciences, University of Murcia, Murcia,Spain.

International Journal of Sports Physiology and Performance
|April 1, 2022
PubMed
Summary
This summary is machine-generated.

Four resistance training models were compared for strength and athletic gains. Undulating programming showed the greatest strength increases, while all models improved athletic performance similarly.

Keywords:
barbell velocityintensityperiodizationresistance trainingvolume

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Area of Science:

  • Exercise Physiology
  • Sports Science
  • Strength and Conditioning

Background:

  • Resistance training programming models are crucial for optimizing strength and athletic adaptations.
  • Different models, including linear, undulating, reverse, and constant programming, vary in how they manipulate training variables like intensity and volume.
  • Understanding the comparative effectiveness of these models is essential for coaches and athletes.

Purpose of the Study:

  • To compare the strength and athletic adaptations induced by four distinct resistance training programming models: linear, undulating, reverse, and constant programming.
  • To evaluate the impact of these models on key strength metrics and anaerobic performance.

Main Methods:

  • Fifty-two male participants were assigned to one of the four programming models for a 10-week resistance-training program.
  • The program included free-weight exercises: bench press, squat, deadlift, prone bench pull, and shoulder press, with consistent frequency, sets, rest, and average intensity (77.5%) across all models.
  • Velocity-based training was employed to ensure accurate intensity adjustments for each programming model.

Main Results:

  • All four programming models demonstrated significant pre-post improvements in most strength variables.
  • Undulating programming yielded the highest strength enhancements (mean effect size 0.88-2.92), while constant programming resulted in the lowest (mean effect size 0.61-1.65).
  • All models effectively improved performance in both short-duration (jump, sprint) and longer-duration (Wingate) anaerobic tasks, with no significant differences observed between them.

Conclusions:

  • Linear, undulating, reverse, and constant programming models are comparably effective for enhancing overall strength and athletic performance.
  • The findings suggest that the implementation context of a training routine is a key factor in the effectiveness of these programming models.