powerman2000

Researched and Composed by Jacob Wilson and Gabriel "Venom" Wilson

Abstract
Current research has explored the degree of undulation (variation) necessary to optimize athletic preparedness. In this context Linear, Traditional, and Non-Traditional periodization strategies are analyzed. Special emphasis is placed on the advantages and disadvantages of increasing undulation.


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Introduction
Kramer (2004) suggested that ‘the key factor involved in going towards an individuals potential is ‘variation’ in the exercise stimulus with systematic rest programmed into the equation.’ Periodization is a method which accounts for the above criteria. This is expressed through O’Bryant (2004), who defines periodization as ‘a cyclic approach to training where periodic changes in training parameters
(volume, intensity, loading, exercise selection) are planned in order for the athlete to achieve optimal performance at the appropriate time.’ While it is acknowledged that variation and rest are key components to performance, current research attempts to tease out the laws which govern this complex process. In this context the purpose of this paper was to address the non linear nature of periodization in an attempt to explore the degree of variation necessary to optimize athletic preparedness. Special emphasis is placed on Traditional and Non-Traditional periodization.

Traditional Periodization

The following is a traditional format of periodization for strength athletes. Each cycle lasts for typically 4 weeks (Pearson et al., 2000; Haff, 2004).

General Fitness Cycle (GFC)—this involves the development of a general level of fitness for the novice athlete, before entering into their first training cycle of a periodized program. The athlete should lower intensity (15-20 reps), learn the exercise technique, and gain initial adaptation to resistance exercise (Pearson et al., 2000; Haff, 2004). The GFC is grounded on several theories such as the Learning Curve proposed by Fitts and Posner (1967). Another important factor is Thorndike’s second law, the Law of Effect (see Wilson (2004) The Psychological Refractory Period Paradigm), which states that if a response is satisfying to a learner, they will be more likely to repeat it. It is absolutely vital that the priori experience of the athlete is a satisfying one. Training heavy and hard-core from the onset could very well lead to stress, and dissatisfaction. Thus, it is advantageous to start with this general fitness cycle for beginners. How acute and chronic training variables should be programmed according to the fitness level of the athlete will be covered in-depth in future issues of JHR.

Hypertrophy Cycle (HC)—Also known as the preparation phase, the HC is defined by low to moderate intensity, limited rest, and relatively high volume. Typically 8-12 reps are performed, with 1-2 minutes of rest between sets. The goal is to develop peripheral factors such as stronger tendon, and ligament strength, and enlarge cross sectional area (muscle mass), in order to increase the capacity to express a given skill, and avoid future injuries (Pearson et al., 2000; Haff, 2004). Typically, the Hypertrophy Cycle is done first, as morphological changes (I.e. muscular hypertrophy) generally last the longest, followed by strength gains (Zatsiorsky, 1995).

1st Transition— this is the transition from the Hypertrophy Cycle, to Strength and Power mesocycles. The 1st Transition involves a progressive decrease in volume, an increase in intensity, and rest time, and emphasis on training specificity for the given event.

Strength Cycle—Repetitions here are typically 5-6, with 3-5 minutes rest in-between sets (Pearson et al., 2000).

Power Cycle—Repetitions are typically 2-4, with 2-3 minutes of rest between sets. Explosive movements should be employed.

It is strongly recommended that strength phases precede power and speed phases. And as will be discussed later on, many advise combining the two (Harris et al., 2000). There are two theoretical mechanisms for this. First, type II fibers are crucial for high force power movements such as sprinting, and weightlifting. These types of fibers are heavily targeted during a strength cycle. The second mechanism is that the speed of movement can be augmented if the workout results in high muscular force and the movement is ballistic (Harris et al., 2000). Evidence suggests that a periodized strength program followed by a power phase, produces superior results (Baker, 1996; Medvedev, 1981; Stone, 1982, 1987, and 1993).

Competitive Phase—here, intensity is heightened, volume is minimal, rest is 3-5 minutes, and exercises are specific to the criterion task. This can be considered a taper (also known as a regeneration cycle). The taper involves a systematic decrease in overload to facilitate a physiologic fitness peak (Wilson and Wilson, 2005). The goal is to remove fatigue, emphasize relaxation, and peak for a competition. For a complete analysis of this phase of training read the three tapering articles found in March 2005 of JHR.

Competition—here, the athlete enters the given competition. This may involve an event of short duration, or a season long training season. Recommendations will be given further on how to maintain training induced adaptations during the later scenario.

2nd Transition—depending on the accumulated fatigue, the participant will again taper after the competition, to relieve mental and physical stress, in anticipation of the next preparatory phase of training.

Start cycle over—the athlete now must assess weaknesses, and work on improving them.

The following table is a summary of traditional periodization (modified from Fleck and Kraemer, 2004):

Table 1. Comparison of Terminologies used to describe Traditional Periodization Models among Europeans, Americans, and American Strength/Power Athletes.

European Terminology
Preparation Phase
First Transition
Competition Phase
Second Transition Phase

Traditional American Terminology
Pre-season
Pre-season
In-Season
Off-season

American Strength/Power Terminology
Hypertrophy
Strength/Power
Peaking (tapering)
Active Rest


Comparisons of terminologies used to describe traditional periodization models among Europeans, Americans, and American Strength/Power Athletes found that Europeans order periodization as follows: 1.) Preparation phase 2.) First transition 3.) Competition phase 4.) Second Transition Phase. Americans traditionally order periodization as follows: 1.) Pre-season 2.) In-season 3.) Off-season. American strength/power authorities order periodization as follows: 1.) Hypertrophy 2.) Strength/power 3.) Peaking (tapering) 4.) Active rest.

Studies Supporting Traditional Periodization

Traditional periodization has been extensively investigated. The evidence clearly suggests that this style of training is superior to linear training. The following section will analyze several of these studies.

Willoughby (1993) investigated the effects of three selected mesocycle-length weight training programs using partially equated volumes on upper and lower body strength. Participants consisted of 92 experienced weight lifting males. Three experimental conditions were used. Each condition trained for 16 weeks, and were tested on the bench press and parallel back squat strength before, during, and after the experiment. Condition one performed 5 sets of 10 reps every week. Condition two performed 6 sets of 8 reps every week. Condition three used a traditional periodized program involving 4 weeks at 5 sets of 10 reps, followed by 4 weeks of 6 sets of 8 reps, followed by 4 weeks of 3 sets of 6 reps, followed by four weeks of 3 sets of 4 reps. Results found that the periodized program was superior for upper and lower body strength gains when compared to non-periodized conditions with partially equated volumes. Willoughby (1992) reported a similar study, and found likewise results.

Stone et al. (2000) compared the effects of 3 weight-training programs on the 1 repetition maximum squat. Participants were 21 college-age men. Condition one performed 5 sets of 6 reps every week. Condition two used a stepwise periodized program (volume by reps decrease in steps—traditional periodization). Condition three performed an overreaching periodized program. Condition one and two were equalized on programmed repetitions (720 and 732), and Group 3 was programmed at 18 and 19.4% fewer repetitions (590). Results found that a periodized strength program increased the 1RM squat to a greater extent than a constant repetition scheme, even when the repetitions were equalized (Group 1 vs. Group 2) or when the repetitions were substantially fewer (Group 1 vs. Group 3). These findings are in agreement with Bryant (1982) who reported similar results in squats with periodized protocols.

Numerous other studies attest to the superiority of a traditional periodized program over a linear program (Kraemer, 1997; O’ Bryant, 1988; Stone, 1981; Stowers, 1983; Fleck and Kraemer, 2004; Haff, 2004; Pearson et al., 2000; Rhea, 2002; Graham, 2002).

Non-Traditional Periodization

As described above, traditional periodization involves undulations (variations) from mesocycle to mesocycle. For instance, training for hypertrophy for one month, and strength the next month. Non-traditional periodization increases the degree of undulation. Two popular forms of non-traditional periodization are summated microcycles, and Daily Undulated Periodization. Summative microcycles involves undulations during each microcycle. Daily undulated periodization involves undulations during each workout. Thus, the degree of undulation is heightened in a non-traditional periodized format.

These training variables are fairly new; however, a great deal of interest has been placed on them recently, and each shows tremendous promise. The following sections will analyze both forms of non-traditional periodization, and prescribe how they can be applied to the athlete.

Daily Undulated Periodization (DUP)

Poliquin (1988) is often recognized as the founder of undulated periodization (Stone and Wathen, 2001). Poliquin (1988) investigated five ways to increase the effectiveness of the training program for football coaches. The first suggestion was the use of undulated periodization, which he also called alternate accumulation and intensification phases. Here, emphasis is placed on the importance of frequently varying both volume and intensity in order to induce neuromuscular adaptations. The rational behind this was that past research had found that strength programs lost their efficiency after only two weeks (Kulesza & Poliquin, 1985; Poliquin, 1985, b). Thus, it was concluded that if a stimulus is provided in exactly the same way, results would diminish quickly. This is in accord with the biological law of accommodation, which states that the response of an organism to the same given stimulus decreases over time. For instance, load for elite athletes is roughly 10 times that of beginners having 6 months experience. Elite weight lifters (Bulgarians) lift around 5,000 tons a year. The load for novices is only 1/10th this level! Further, it is noted to take 8+ years to reach an elite (professional) athletic status [Vladimir, 1995].

Poliquin proposed that traditional periodization (described above) had several drawbacks. First, a given mesocycle, such as a hypertrophy cycle, was typically not deviated from for at least 4 weeks. This length, however, would be accommodated to quickly, and gains would diminish. Secondly, traditional periodization involves a continual increase in intensity, resulting in an accumulation of stress, promoting overtraining. Lastly, he suggested that the hypertrophy gained from the first month of training would plummet over the next several months of strength/power phases, which involved higher intensities, and decreasing volumes (both of which are not conducive to hypertrophy), rendering the first month of traditional periodization practically worthless.

To combat these problems, Poliquin proposed undulated periodization. The following table demonstrates a modified program of traditional and undulated periodization strength programs, described by Poliquin (1988):

Table 2: Comparison of Traditional and Non-Traditional Undulated Periodized Strength Programs over 12 weeks

Traditional Periodization







Weeks
1-4
5-8
9-12
13-16



Reps
10
5
3
2



Sets
5
3
3
3





Non-Traditional Periodization







Weeks
1-2
3-4
5-6
7-8
8-10
11-12

Reps
10-12
4-6
8-10
3-5
5-7
2-3

Sets
3
5
4
5
4
6


Comparison of traditional and non-traditional undulated periodized strength programs over 12 weeks found that non-traditional periodized strength programs decrease volume at a much slower rate, and intensity increases more gradually than traditional periodized strength programs. Moreover, phases are only two weeks in duration, in comparison to four in the traditional protocol, decreasing the chance of accommodation.

Poliquin concluded that such a program was superior to traditional periodization, and would result in a continual increase in gains, and avoidance of physiological and psychological plateaus caused by stagnant programs.

Building on the work of Poliquin, many advantageous modifications have been made to his theory. First, the term undulated periodization is tautologous (redundant, a needless repetition of an idea, statement, or word). Periodization by its very nature is undulated. Authors have also said the argument is between linear and non-linear (i.e. “undulated”) periodization. But again, all forms of periodization are non-linear.

Therefore, a new, and proper name has been chosen in its place—daily undulated periodization. This variation emphasizes that it is not the inclusion of undulation that makes this technique novel, but rather the degree of undulation. While a traditional periodized program would modify its training program from one mesocycle to the next, daily undulated periodization (DUP) makes modifications every workout! Stone and Wathen (2001) propose that the terms traditional and non-traditional periodization should be used. DUP would fall under the later form of periodization.

DUP takes Poliquin’s theory to another level. Instead of modifying training every three weeks, workouts in this paradigm are modified every session. An example of DUP would be training an exercise three times a week, such as squats. Monday, the athlete would perform three sets of squats, at a 12-15 RM, Wednesday four sets at a 8-10 RM; Friday, three sets at a 1-5 RM; Monday, repeat cycle. Various examples of DUP will be discussed further on.

The following sections will be dedicated to further explaining the scientific rational behind DUP, as all research is theory driven.

SIR—Conditioned inhibition

Hull (1943) suggested the principle of reactive inhibition, which entails the organism reacting to inhibit the action which causes fatigue. This is manifested in the form of lactic acid during a set of squats, heavy eyes in states of sleep deprivation, among other examples. According to Hull (1943) reactive inhibition masks the positive effects of practice, and a period of rest is needed to dissipate this effect. Thus, it is imperative that the athlete dissipate the IR in order to peak performance.

What the athlete must be sensitive to is that you can actually condition reactive inhibition, such that when the athlete is confronted with a given training task, or environment, the body will react to inhibit the task before it causes fatigue, diminishing performance. Wilson (2005) masterfully explains this topic, and how to avoid such a predicament in, Hull’s Quantitative Equation on Human Performance. Here is a quote:

Hull (1943, 1952) also found another effect. He found that if practice continued without drive reduction that the response would go to extinction (the organism would stop responding). However, as figure 3 displays the response would regenerate with heightened amplitude after a period of rest. He further noted that if extinction were continued over several days (or longer) that the spontaneous generation of the response that occurred after rest would actually lower with each subsequent period of rest. The effect was denoted as conditioned inhibition. In postulate 9, Hull suggested that reactive inhibition produced a negative drive state. The drive state was negative, as lowering it required the organism to lower activity. Upon a lowering of activity the drive was reduced, which strengthened a learning response. This learning response is known as conditioned inhibition. An illustration can be seen when students enter what they deem as a boring class. Almost involuntarily they begin to yawn. Therefore according to this postulate, reactive inhibition can be conditioned, if practice occurs without reinforcement (Drive reduction). This may explain burn out. Athletes often set up goals which could take years to reach. They work incessantly towards the goal, but reinforcement or drive reduction will not occur until years of persistence have taken place. Under these conditions the behaviors associated with optimal performance will go to extinction, or be masked by conditioned inhibition. In this context, Knowlden (2004) suggested that participants set up short term goals, or smaller need states which can be reduced frequently. Further, it is also important to keep training fresh according to the Specificity Hypothesis. This hypothesis states that fatigue is specific to the system or effecter (body part) fatigued (Payne, 1979). In this context Payne (1979) investigated whether reactive inhibition in one effecter had negative effects on a second effecter. It was found that the effect was specific to the limb used. This suggests that an athlete can avoid conditioned inhibition by properly sequencing their workouts and training splits. This means that performing the same routine consecutively for weeks on end would produce fatigue specifically to that routine. Routines normally follow an asymptotic curve:



Figure 4 graphically depicts an asymptotic curve. The vertical axis
represents performance, and the horizontal axis represents total trials.

The vertical axis represents performance, while the horizontal axis represents the amount of trials or practice sessions that the routine has been performed. Note that as time increases, performance increases decreases. Zatsiorsky (1995) refers to this as the biological law of accommodation, which states that the response of a biological object to a given stimulus decreases over time. If performance is viewed as drive reduction, then consecutive sessions without performance increase can lead to conditioned inhibition. By changing the routine to (A) dissipate the reactive inhibition and (B) work on another area which has not been affected by the fatigue the participant can avoid conditioned inhibition. Such a concept is a form of periodization, which attempts to break a number of skills and competencies into manageable components.

As stated by Wilson (2005) periodization is an effective method to avoid conditioned inhibition.

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Don't forget to periodize
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