A Theoretical Comparison Between Periodization and Non-Periodized Training: A Short Theory Review
Subject Areas : Sport Physiology
Mohammad Bagher Afshar Naseri
1
*
1 - Islamic Azad University North Tehran Branch
Keywords: Resistance Training, Periodization, Strength and Conditioning, Performance, Maximum Strength.,
Abstract :
This article concerns periodized and non-periodized training protocols, now widely used to enhance athletic performance conditioning. Periodization is a systematic training protocol that structures training into specific phases. Periodization directly involves optimizing performance results by changing training variables such as intensity, volume, and exercise selection interpretation over time. Periodized training systems are also widely used to manage fatigue levels and reach peak performance at certain moments. On the other hand, however, a non-periodized training outlook involves a regular interchange, where training variables remain unchanged or change consistently. It may offer a more straightforward and more uncomplicated way of approaching training sessions but, as a result, may lead to flat progress. Hence, to clarify a more transparent approach to enhancing performance, this review article provides a more comprehensive theoretical comparison in depth between these methodologies, to try to delve into both conceptual frameworks' understanding, advantages, disadvantages, limitations, and practical applications. This article also aims to represent more literature on the background. While trying to uncover some shadowed parts of the theoretical framework, this article examines some of the impact of periodized strength training on neuromuscular adaptation, muscle hypertrophy and other structural changes, supported by a review of key research findings. Furthermore, the historical development of periodization theory is discussed, outlining the evolution from early practices to contemporary models and assessing its relevance in modern athletic training. The comparison highlights how each approach influences performance, adaptation, and recovery, emphasizing the need for further research to better understand and apply these training methodologies in diverse athletic contexts. The review concludes that while periodization offers structured progression and helps prevent performance plateaus, non-periodized training provides flexibility and may suit specific training scenarios where simplicity is preferred.
1. Hakkinen, K., Pakarinen, A., Kraemer, W. J., Newton, R. U., & Alen, M. (2000). Basal concentrations and acute responses of serum hormones and strength development during heavy resistance training in middle-aged and elderly men and women. Journals of Gerontology-Biological Sciences and Medical Sciences, 55(2), B95.
2. Riyahi Malayeri, S., Nikbakht, H, Gaeini (2014). Serum Chemerin Levels and Insulin Resistance Response to High- Intensity Interval Training in Overweight Men. Bulletin of Environment, Pharmacology and Life Sciences, 3(2), pp. 385-389.
3. Fragala MS, Cadore EL, Dorgo S, Izquierdo M, Kraemer WJ, Peterson MD, Ryan ED. Resistance Training for Older Adults: Position Statement From the National Strength and Conditioning Association. J Strength Cond Res. 2019 Aug;33(8):2019-2052. doi: 10.1519/JSC.0000000000003230. PMID: 31343601.
4. Westcott WL. Resistance training is medicine: effects of strength training on health. Curr Sports Med Rep. 2012 Jul-Aug;11(4):209-16. doi: 10.1249/JSR.0b013e31825dabb8. PMID: 22777332.
5. Schoenfeld BJ. The mechanisms of muscle hypertrophy and their application to resistance training. J Strength Cond Res. 2010 Oct;24(10):2857-72. doi: 10.1519/JSC.0b013e3181e840f3. PMID: 20847704.
6. Rhea MR, Alderman BL. A meta-analysis of periodized versus nonperiodized strength and power training programs. Res Q Exerc Sport. 2004 Dec;75(4):413-22. doi: 10.1080/02701367.2004.10609174. PMID: 15673040.
7. Wernbom M, Augustsson J, Thomeé R. The influence of frequency, intensity, volume and mode of strength training on whole muscle cross-sectional area in humans. Sports Med. 2007;37(3):225-64. doi: 10.2165/00007256-200737030-00004. PMID: 17326698.
8. Arabzadeh E, Shirvani H, Ebadi Zahmatkesh M, Riyahi Malayeri S, Meftahi GH, Rostamkhani F. Irisin/FNDC5 influences myogenic markers on skeletal muscle following high and moderate-intensity exercise training in STZ-diabetic rats. 3 Biotech. 2022 Sep;12(9):193. doi: 10.1007/s13205-022-03253-9. Epub 2022 Jul 26. PMID: 35910290; PMCID: PMC9325938.
9. Matveyev LP. Periodization of Sports Training. Progress Publishers; 1981.
10. Zatsiorsky, Vladimir & Kraemer, William. (2005). Science and Practice of Strength Training.
11. Buckner SL, Jessee MB, Mouser JG, Dankel SJ, Mattocks KT, Bell ZW, Abe T, Loenneke JP. The Basics of Training for Muscle Size and Strength: A Brief Review on the Theory. Med Sci Sports Exerc. 2020 Mar;52(3):645-653. doi: 10.1249/MSS.0000000000002171. PMID: 31652235.
12. Stone MH, Hornsby WG, Haff GG, Fry AC, Suarez DG, Liu J, Gonzalez-Rave JM, Pierce KC. Periodization and Block Periodization in Sports: Emphasis on Strength-Power Training-A Provocative and Challenging Narrative. J Strength Cond Res. 2021 Aug 1;35(8):2351-2371. doi: 10.1519/JSC.0000000000004050. Erratum in: J Strength Cond Res. 2021 Nov 1;35(11):e290. doi: 10.1519/JSC.0000000000004153. PMID: 34132223.
13. Folland, J.P., Williams, A.G. Morphological and Neurological Contributions to Increased Strength. Sports Med 37, 145–168 (2007). https://doi.org/10.2165/00007256-200737020-00004
14. Kraemer WJ, Ratamess NA. Fundamentals of resistance training: progression and exercise prescription. Med Sci Sports Exerc. 2004 Apr;36(4):674-88. doi: 10.1249/01.mss.0000121945.36635.61. PMID: 15064596.
15. Comfort P, Haff GG, Suchomel TJ, Soriano MA, Pierce KC, Hornsby WG, Haff EE, Sommerfield LM, Chavda S, Morris SJ, Fry AC, Stone MH. National Strength and Conditioning Association Position Statement on Weightlifting for Sports Performance. J Strength Cond Res. 2023 Jun 1;37(6):1163-1190. doi: 10.1519/JSC.0000000000004476. Epub 2023 Mar 22. PMID: 36952649.
16. Issurin V. Block periodization versus traditional training theory: a review. J Sports Med Phys Fitness. 2008 Mar;48(1):65-75. PMID: 18212712.
17. Fleck SJ, Kraemer W. Designing resistance training programs, 4E. Human Kinetics; 2014 Feb 14.
18. Gibala MJ, MacDougall JD, Sale DG. The effects of tapering on strength performance in trained athletes. Int J Sports Med. 1994 Nov;15(8):492-7. doi: 10.1055/s-2007-1021093. PMID: 7890463.
19. Gabriel DA, Kamen G, Frost G. Neural adaptations to resistive exercise: mechanisms and recommendations for training practices. Sports Med. 2006;36(2):133-49. doi: 10.2165/00007256-200636020-00004. PMID: 16464122.
20. Häkkinen K, Pakarinen A, Alén M, Kauhanen H, Komi PV. Neuromuscular and hormonal responses in elite athletes to two successive strength training sessions in one day. Eur J Appl Physiol Occup Physiol. 1988;57(2):133-9. doi: 10.1007/BF00640652. PMID: 3349977.
21. Prestes J, Frollini AB, de Lima C, Donatto FF, Foschini D, de Cássia Marqueti R, Figueira A Jr, Fleck SJ. Comparison between linear and daily undulating periodized resistance training to increase strength. J Strength Cond Res. 2009 Dec;23(9):2437-42. doi: 10.1519/JSC.0b013e3181c03548. PMID: 19910831.
22. Castillo, Daniel, and Marco Beato. "Resistance Training Variables for Optimization of Muscle Hypertrophy: An Umbrella Review." Frontiers in Sports and Active Living, vol. 4, 2022, p. 949021, https://doi.org/10.3389/fspor.2022.949021.
23. Taylor FW. The Principles of Scientific Management. Harper & Brothers; 1911. chrome-extension://efaidnbmnnnibpcajpcglclefindmkaj/http://strategy.sjsu.edu/www.stable/pdf/Taylor,%20F.%20W.%20(1911).%20New%20York,%20Harper%20&%20Brothers.pdf.
24. Kanigel R. The One Best Way: Frederick Winslow Taylor and the Enigma of Efficiency. MIT Press; 1997. https://mitpress.mit.edu/9780262612067/the-one-best-way/
25. Kiely J. Periodization paradigms in the 21st century: evidence-led or tradition-driven? Int J Sports Physiol Perform. 2012 Sep;7(3):242-50. doi: 10.1123/ijspp.7.3.242. Epub 2012 Feb 16. PMID: 22356774.
26. Kiely J. Periodization Theory: Confronting an Inconvenient Truth. Sports Med. 2018;48(4):753-764. doi:10.1007/s40279-017-0823-y
27. Zatsiorsky VM, Kraemer WJ. Science and Practice of Strength Training. Human Kinetics; 2006.
Tesch PA, Karlsson J. Muscle fiber types and size in trained and untrained muscles of elite athletes. J Appl Physiol (1985). 1985 Dec;59(6):1716-20. doi: 10.1152/jappl.1985.59.6.1716. PMID: 4077779.
28. MacDougall JD, Sale DG, Alway SE, Sutton JR. Muscle fiber number in biceps brachii in bodybuilders and control subjects. J Appl Physiol Respir Environ Exerc Physiol. 1984 Nov;57(5):1399-403. doi: 10.1152/jappl.1984.57.5.1399. PMID: 6520032.
29. Roberts, Michael D., Cody T. Haun, Christopher B. Mobley, Petey W. Mumford, Matthew A. Romero, Paul A. Roberson, Christopher G. Vann, and John J. McCarthy. "Physiological Differences Between Low Versus High Skeletal Muscle Hypertrophic Responders to Resistance Exercise Training: Current Perspectives and Future Research Directions." Frontiers in Physiology 9, (2018): 385280. https://doi.org/10.3389/fphys.2018.00834
30. Roberts, Michael D., Cody T. Haun, Christopher B. Mobley, Petey W. Mumford, Matthew A. Romero, Paul A. Roberson, Christopher G. Vann, and John J. McCarthy. "Physiological Differences Between Low Versus High Skeletal Muscle Hypertrophic Responders to Resistance Exercise Training: Current Perspectives and Future Research Directions." Frontiers in Physiology 9, (2018): 385280. https://doi.org/10.3389/fphys.2018.00834
31. Folland JP, Williams AG. The adaptations to strength training : morphological and neurological contributions to increased strength. Sports Med. 2007;37(2):145-68. doi: 10.2165/00007256-200737020-00004. PMID: 17241104.
32. Solsona, R.; Pavlin, L.; Bernardi, H.; Sanchez, A.M. Molecular Regulation of Skeletal Muscle Growth and Organelle Biosynthesis: Practical Recommendations for Exercise Training. Int. J. Mol. Sci. 2021, 22, 2741. https://doi.org/10.3390/ijms22052741
33. Rennie MJ, Selby A, Atherton P, Smith K, Kumar V, Glover EL, Philips SM. Facts, noise and wishful thinking: muscle protein turnover in aging and human disuse atrophy. Scand J Med Sci Sports. 2010 Feb;20(1):5-9. doi: 10.1111/j.1600-0838.2009.00967.x. Epub 2009 Jun 23. PMID: 19558380.
34. Mero AA, Hulmi JJ, Salmijärvi H, Katajavuori M, Haverinen M, Holviala J, Ridanpää T, Häkkinen K, Kovanen V, Ahtiainen JP, Selänne H. Resistance training induced increase in muscle fiber size in young and older men. Eur J Appl Physiol. 2013 Mar;113(3):641-50. doi: 10.1007/s00421-012-2466-x. Epub 2012 Aug 17. PMID: 22898716.
35. West DW, Phillips SM. Anabolic processes in human skeletal muscle: restoring the identities of growth hormone and testosterone. Phys Sportsmed. 2010 Oct;38(3):97-104. doi: 10.3810/psm.2010.10.1814. PMID: 20959702.
36. Plotkin DL, Roberts MD, Haun CT, Schoenfeld BJ. Muscle Fiber Type Transitions with Exercise Training: Shifting Perspectives. Sports. 2021; 9(9):127. https://doi.org/10.3390/sports9090127
37. Hong AR, Hong SM, Shin YA. Effects of resistance training on muscle strength, endurance, and motor unit according to ciliary neurotrophic factor polymorphism in male college students. J Sports Sci Med. 2014;13(3):680-688. Published 2014 Sep 1.
38. Aagaard P, Simonsen EB, Andersen JL, Magnusson P, Dyhre-Poulsen P. Increased rate of force development and neural drive of human skeletal muscle following resistance training. J Appl Physiol (1985). 2002 Oct;93(4):1318-26. doi: 10.1152/japplphysiol.00283.2002. PMID: 12235031.
39. Hernández-Belmonte A, Buendía-Romero Á, Franco-López F, Martínez-Cava A, Pallarés JG. Adaptations in athletic performance and muscle architecture are not meaningfully conditioned by training free-weight versus machine-based exercises: Challenging a traditional assumption using the velocity-based method. Scand J Med Sci Sports. 2023 Oct;33(10):1948-1957. doi: 10.1111/sms.14433. Epub 2023 Jun 21. PMID: 37340878.
40. Lin Y, Xu Y, Hong F, Li J, Ye W, Korivi M. Effects of Variable-Resistance Training Versus Constant-Resistance Training on Maximum Strength: A Systematic Review and Meta-Analysis. International Journal of Environmental Research and Public Health. 2022; 19(14):8559. https://doi.org/10.3390/ijerph19148559
41. Ahtiainen JP, Pakarinen A, Alen M, Kraemer WJ, Häkkinen K. Short vs. long rest period between the sets in hypertrophic resistance training: influence on muscle strength, size, and hormonal adaptations in trained men. J Strength Cond Res. 2005 Aug;19(3):572-82. doi: 10.1519/15604.1. PMID: 16095405.
42. Atakan MM, Li Y, Koşar ŞN, Turnagöl HH, Yan X. Evidence-Based Effects of High-Intensity Interval Training on Exercise Capacity and Health: A Review with Historical Perspective. International Journal of Environmental Research and Public Health. 2021; 18(13):7201. https://doi.org/10.3390/ijerph18137201.
43. McArdle WD, Katch FI. Exercise Physiology: Nutrition, Energy, and Human Performance. Lippincott Williams & Wilkins; 2010.
44. Ghoochani, S., Riyahi Malayeri, S., Daneshjo, A. Short-term effect of Citrulline Malate supplement on LDH and Lactate levels and Resistance Exercise Performance. Journal of Military Medicine, 2022; 22(4): 154-162.
45.Takhti M, Riyahi Malayeri S, Behdari R. Comparison of two methods of concurrent training and ginger intake on visfatin and metabolic syndrome in overweight women. RJMS 2020; 27 (9) :98-111.URL: http://rjms.iums.ac.ir/article-1-6498-fa.html.