Periodized Resistance Training

Sammanfattning

Periodization is a programming strategy in training and strength development that involves planning and organizing training variables over designated time periods. It involves dividing the overall training period into distinct phases or cycles, each with specific goals such as strength, hypertrophy or power. The aim of this thesis was to conduct a systematic review of the current literature on periodization and the role it plays in the programming of resistance training. To gather relevant research on periodization, a literature search was conducted on PubMed using the following keywords: training periodization; resistance training; strength. The exclusion criteria were: articles that concerned sport-specific performance, focused on individuals older than 60 years of age, articles mainly related to disease or physical therapy, articles related to endurance or stamina training as well as those that did not focus specifically on strength, power or muscle hypertrophy. Eight randomized controlled trial studies were included in this review. The results showed that there were no significant differences between periodized and non-periodized resistance training in men with no prior resistance training experience. However, periodized resistance training was more effective (specifically non-linear periodized resistance training) at promoting strength adaptations in men with varying degrees of resistance training experience. The studies also suggest that block periodization and non-linear periodization are equally effective in trained men. More research is needed into the long term effectiveness of different periodization approaches in trained and non-trained individuals, as length of study and previous resistance training experience seem to be two major factors in the outcome of the studies.