A comparison of periodization models for muscular strength / Dina Asmadi Mansor

Long-term strength training programme are commonly constructed based on periodization models. The purpose of this study is to determine the more superior periodization model between; Linear Periodization (LP, n=20), Daily Undulating Periodization (DUP, n=19), and Weekly Undulating Periodization (WUP, n=19) in improving maximal strength. Fifty eight (58) recreationally trained college-aged male participants (Age: 22±0.96 years; Height: 162.67±7.97 cm; Mass: 61.02±12.46 kg) with a minimum of 6 months strength training experience were assigned into three experimental groups. Pre and post-test measures used the Bench Press to record upper body strength and Leg Press for lower body strength. A nine (9) weeks exercise programme was implemented 3 days per week. Three (3) sets training for each exercise was prescribed. Training loads at 90% intensity of four (4) repetitions was determined as heavy, 85% intensity of six (6) repetitions for medium, and 80% of eight (8) repetitions as light. All groups showed significant improvements (p < 0.05) in the bench press test; 19.7% (LP), 29.1% (DUP), and 32% (WUP), and in the leg press test; 50.65% for LP, DUP at 49.6%, and WUP at 41%. Although the DUP showed the highest in overall strength improvement, statistical analysis however showed no significant differences existed between the groups (p > 0.05). In conclusion, all the periodization models were effective to elicit higher strength gain with the DUP showing a slight superiority in overall percentage of improvement over LP and WUP.