Linear vs. Undulating Periodization for Improving Sprint and Jump Performance

It is well accepted within the culture of collision-based team-sports such as football and rugby that resistance training is a key component to physical preparation. Most teams will include some form of resistance training during both the preparatory and competitive season. While little debate surrounds the usefulness of strength training for these athletes, many coaches …

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In-season Optimum Power Load Training versus Traditional Periodization

In season strength and power training is crucial for preventing reductions in performance variables such as sprinting and jumping as the season trudges on. Traditional periodization models typically progress from a volume-phase (accumulation) to a strength phase (transmutation) and concluding with a power phase (realization). More recently, some research suggests that non-periodized training that uses …

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High vs Low Rep Undulating Periodization for Size and Strength

The two most popular periodization methodologies used among performance coaches are linear periodization and daily undulating periodization. Linear or classical periodization progresses from mesocycles (i.e, 3-6 week periods) of general fitness qualities to hypertrophy, to maximal strength, to power and so forth. This ultimately leads up to a peak in performance for a competition such …

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Guiding training with weekly countermovement jumps

A common periodization strategy for improving athletic performance variables involves a period of progressive increases in training volume (i.e., overload) to induce fatigue followed by a tapering phase leading into competition. During the overload, performance decrements are typically observed as fatigue masks fitness and performance capabilities. However, during the taper when training loads are systematically …

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Performance Changes Following Traditional or Contrast Training

Explosive performance capabilities in sports heavily depend on two primary physical qualities: 1) the ability to produce a high amount of force (i.e., maximal strength) and 2) the ability to express high levels of force rapidly (i.e., power). How and when to develop each quality in training to enhance sports performance remains a topic of …

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Comparing various loading schemes for improving strength

Improving strength in athletes should be a primary objective for nearly all players on a sports team. This is because strength has both direct and indirect effects on performance (i.e., speed, power, change of direction ability, etc.) in addition to stimulating physiological adaptations that help reduce the risk of contact and non-contact injury potential. Therefore, …

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Aim for Maintenance or Development during In-Season?

A general overview of a competitive training year is typically broken up into three distinct periods: the off-season, pre-season and in-season. The off-season is typically used to build muscular size and strength and in some cases, enhancement of general work capacity. The pre-season tends to have more focus on conditioning and sport specific abilities (change …

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Undulating Periodization for Strength

A common theme of some of the most effective strength training programs is the concept of variation. In novice athletes, extremely basic progressive overload programs will work very well. 1-3 sets of 5 on the basic  barbell movements with 2.5-5lbs added each session can work for several months before a plateau is seen. It would …

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