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Published on: February 22, 2022
Block periodization vs. traditional periodization in high-intensity functional training: a randomized crossover
Florian Micke1, Julius Huelle1, Gommaar D'Hulst2
1Department of Sport and Management, IST University of Applied Sciences, Duesseldorf, Germany.
Block periodization (BP) improved maximal strength and reduced waist circumference in high-intensity functional training (HIFT) athletes compared to traditional periodization (TP). This training strategy optimizes performance adaptations without negatively impacting metabolic or cardiovascular health.
Area of Science:
- Sports Science
- Exercise Physiology
- Strength and Conditioning
Background:
- High-intensity functional training (HIFT) demands concurrent development of strength and metabolic conditioning.
- Optimal training periodization strategies for experienced HIFT athletes remain under investigation.
Purpose of the Study:
- To compare the effects of block periodization (BP) versus traditional periodization (TP) on strength, conditioning, and health markers in experienced HIFT athletes.
- To determine if concentrating high-intensity training loads offers advantages over evenly distributed loads.
Main Methods:
- Twenty experienced HIFT athletes participated in a randomized controlled crossover trial.
- Athletes completed two six-week, load-matched phases: BP (concentrated high-intensity training) and TP (evenly distributed intensity).
- Outcome measures included maximal strength, benchmark performance, physiological stress (CMJ), and health markers (blood pressure, glucose, body composition).
Main Results:
- Block periodization led to significantly greater improvements in maximal strength (isometric mid-thigh pull, deadlift 1RM, CrossFit Total) compared to TP.
- BP resulted in a significant reduction in waist circumference, indicating favorable anthropometric changes.
- A significant acute reduction in countermovement jump was observed during BP's concentrated loading week, indicative of functional overreaching, with no significant differences in metabolic conditioning or cardiovascular health markers between conditions.
Conclusions:
- Concentrated loading via block periodization enhances maximal strength and positively alters body composition in trained HIFT athletes.
- This periodization strategy effectively induces functional overreaching and is a viable method for optimizing performance adaptations in HIFT.
- Block periodization does not compromise metabolic conditioning or cardiovascular health markers in this population.
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