A COMPARISON OF TWO UNDULATING PERIODIZATION PROGRAMS: DAILY VS. INTRA-WORKOUT
G. Farris and P.E. Luebbers. Department of Health, Physical Education, and Recreation, Emporia State University, Emporia, Kansas
Resistance training has long been used as a means of increasing muscular strength. Coaches, athletes, and fitness enthusiasts alike are continually searching for training methods that will maximize results. Undulating periodization, which manipulates training variables such as sets, repetitions, and intensity on a weekly or monthly basis, is a common practice used by those attempting to optimize training outcomes. In recent years, two variations on this type of training - daily undulating periodization and intra-workout undulating periodization - have become popular training protocols. However, there has been little research comparing the two methods. PURPOSE: The purpose of this investigation was to compare a six-week intra-workout undulating periodization program (IWUP) with an intensity-matched, six-week daily undulating periodization program (DUP) on measures of strength in recreationally active young adults. METHODS: Ten participants were randomized into two groups (IWUP and DUP). Each participant completed estimated one-repetition maximums (1-RM) on three exercises (machine bench press, machine hack squat, and machine bicep curl) which were used to determine workloads for the program. Both groups performed those same three exercises, for the same number of sessions (2 times/week for 6 weeks), and exercise sets (3 sets of each exercise). The differences were that IWUP completed one set of five repetitions (1x5) at 70% 1-RM, 1x10 at 60% 1-RM and 1x15 at 50% 1-RM for all 3 exercises, during every training session. DUP completed 3x5 at 70% 1-RM for each exercise on the first day of training, 3x10 at 60% 1-RM on the second day, and 3x15 at 50% 1-RM on the third day. This pattern was repeated every three training sessions. Estimated 1-RMs were again performed at the end of each program. RESULTS: Independent sample t-tests on gain scores revealed no differences between groups on machine bench press (t=-.200, p=.846), machine hack squat (t=.448, p=.667), or machine bicep curl (t=.343, p=.740). CONCLUSION: This study was not able to demonstrate any differences between the two periodization programs on strength gains on the measured lifts. Therefore, the choice of which one to use may be dependent upon the personal preferences of the coach, athlete, or fitness enthusiast.
Farris, G and Luebbers, PE
"A COMPARISON OF TWO UNDULATING PERIODIZATION PROGRAMS: DAILY VS. INTRA-WORKOUT,"
International Journal of Exercise Science: Conference Proceedings: Vol. 11:
1, Article 9.
Available at: https://digitalcommons.wku.edu/ijesab/vol11/iss1/9