From: Reverse Periodization for Improving Sports Performance: A Systematic Review
Study | Modality | Type of periodization | n (M/F) Age (years) | Experience | Training characteristics | Results | |||
---|---|---|---|---|---|---|---|---|---|
Duration | Volume | Intensity | Measures | ||||||
Gómez Martín et al. [35] | Running | BP | 8 (4/4) 37.2 ± 5.7 | More than 6 years of experience on running training; competing at regional and national level in 10 km and half-marathon races | 12 weeks | 55 h and 20 min | 60% in Z1, 23% in Z2 and 16% in Z3 | Blood sample collection, running-based anaerobic sprint test, incremental test to exhaustion on a treadmill, countermovement jump and 10,000-m running performance | RP increased VO2max, speed at VO2max, heart rate at VT2 and VT1 and anaerobic performance in a running-based anaerobic sprint test, while BP improved VO2max, speed at VO2max and heart rate at VT2. Both types of training periodization maintained hematological values and evidently improved jump performance |
RP | 8 (4/4) 37.0 ± 9.2 | 3246 min | 60% in Z1, 23% in Z2 and 18% Z 3 | ||||||
Bradbury et al. [28] | Running | TP | 11 (8/3) 25.2 ± 7.4 | More than 2-year running experience and a 5000-m personal best less than 25 min | 12 weeks | 295,090 m | – | Anthropometric measurements (body mass and 8 skinfolds), treadmill tests for running economy and VO2max, and a 5000-m time trial performance | TP and RP improved performance in 5000 m compared to the CG. No significant differences between the TP and RP. Similar improvements in VO2peak and Running Economy at 9 km/h and 11 km/h between TP and RP |
RP | 11 (8/3) 25.2 ± 7.4 | 302,700 m | – | ||||||
CG | 13 (10/3) 28.2 ± 9.6 | ||||||||
Clemente-Suárez et al. [43] | Running | TP | 30 (20/10) 25.5 ± 3.7 | Amateur triathletes | 8 weeks | 2,741 TRIMPS | Motivation scale, adherence of training and 2000-m time trial performance | None of group modified their running performance. RP produced a decrease in heart rate, while TP and FT maintained heart rate. The basal HR presented significant differences between free training and reverse and traditional training groups. RP showed a significantly higher motivation with training than TP and FT. Regarding adherence to the training programs, there were no significant differences between groups | |
RP | 2,740 TRIMPS | ||||||||
FT | 1610 TRIMPS | ||||||||
Clemente-Suárez and Ramos-Campo [29] | Triathlon | TP | 13 28.2 ± 9.6 | More than 1 year of experience on triathlon training; 7.0 ± 1.5 h of training/week; competing at national level | 10 weeks | 37,754 TRIMPS | Body composition, heart rate variability, swimming, maximal horizontal jump and running performance and blood lactate concentration | RP and TP was an effective strategy to improve running performance, physiological variables, swimming technical ability, aerobic and anaerobic swimming performance, but did not modify body composition. RP efficiently improves horizontal jump performance compared with TP | |
RP | 11 25.6 ± 6.8 | 37,693TRIMPS | |||||||
CG | 8 25.9 ± 3.4 | 11,496 TRIMPS | |||||||
Swimming | Autonomic response (heart rate variability) and 50 m swimming performance | ||||||||
Clemente-Suárez et al. [31] | TP | 7(4/3) 17.9 ± 1.9 | 6.5 ± 4.9 years of training experience and all of them competed at the national level at the time of the intervention | 10 weeks | 337,000 m | 40% in Z1, 11% in Z2 and 48% in Z3 | None of the groups improved their performance in the 50-m test. However, both groups exhibited changes in heart rate variability | ||
RP | 10 (5/5) 17.5 ± 3.2 | 159,000 m | 35% in Z1, 32% in Z2 and 33% in Z3 | ||||||
Arroyo-Toledo et al. [26] | Swimming | BP | 10 (0/10) 16.3 ± 1.1 | Between 4 and 6 years of previous experience in swimming training and with practicing not more than three sessions per week and with moderately trained levels of competition | 10 weeks | 90,000 m | 60% in Z1, 31% in Z2 and 9% in Z3 | Body Composition and 100 m crawl swimming performance | RP improved 100 m swimming performance. BP increased fat-free mass while reducing values in fat mass and body fat percentage |
RP | 10 (0/10) 15.6 ± 1.0 | 90,000 m | 60% in Z1, 31% in Z2 and 9% in Z3 | ||||||
Arroyo-Toledo et al. [34] | Swimming | TP | 13 (7/5) 16.02 ± 0.6 | Regional competitive program with average 5 years of training for a competition | 14 weeks | 324,000 m | 70% in Z1, 25% in Z2 and 4% in Z3 | 100 m swimming performance and stroke rate, distance per stroke, specific swim power and maximal drag charge | RP improved 100 m swimming performance, specific swim power and maximal drag charge compared with TP values |
RP | 13 (7/5) 16.02 ± 0.6 | 212,000 m | 49% in Z1, 33% in Z2 and 17.90% in Z3 | ||||||
Clemente-Suárez et al. [27] | Swimming | TP | 7 (3/4) 17.9 ± 1.9 | 6.5 ± 4.9 years of training experience, training 5 to 6 days per week and all of them competed at national level | 10 weeks | 337,100 m | 87% in Z1, 2.5% in Z2 and 10% in Z3 | Velocity eliciting the blood lactate of 4 mmol/l, maximal oxygen uptake, rate of perceived exertion, heart rate, blood lactate concentration, strokes | Stroke index increased and stroke rate and RLPE at vVO2max decreased in TP. RP increased the VO2max |
RP | 10 (5/5) 17.5 ± 3.2 | 159,000 m | 841% in Z1, 7.9% in Z2 and 8% in Z3 | ||||||
Clemente-Suárez et al. [41] | Swimming | TP | 7 (3/4) 17.9 ± 1.9 | 6.5 ± 4.9 years of training experience and all competing at the national level | 10 weeks | 337,050 m | 87% in Z1, 2.5% in Z2 and 10% in Z3 | Swimming velocity, energy cost and percentage of aerobic and anaerobic energy contribution to the swimming intensities corresponding to the aerobic threshold, the anaerobic threshold and the velocity at maximal oxygen uptake | Both groups increased % anaerobic energy. In contrast, at the anaerobic threshold intensity and energy cost were only increased in TP. The percentage of aerobic, anaerobic, energy expenditure, energy cost at vVO2max and swimming velocity did not alter in both groups |
RP | 10 (5/5) 17.5 ± 3.2 | 159,020 m | 84% in Z1, 7.9% in Z2 and 8.1% in Z3 | ||||||
Prestes et al. [36] | Strength training | TP | 10 (0/10) 27.6 ± 1.15 | More than 6 months of previous experience with strength training | 12 weeks | 9,477 total repetitions | 5.4% in < 6 RM, 67% in 7–11 RM and 27% in > 12 reps | Body composition (fat mass and fat-free mass), maximal strength (bench press, lat pull-down, arm curl and leg extension) and local muscular endurance | TP increased fat-free mass and decreased fat mass. Both models yielded gains in maximum strength levels in all exercises analyzed – higher in TP |
RP | 10 (0/10) 26.2 ± 0.92 | 9,484 total repetitions | 5.4% in < 6 RM, 68% in 7–11 RM and 27% in > 12 reps | ||||||
Rhea et al. [42] | Strength training | TP | 20 (10/10) 21 ± 2.2 | Subjects from college weight-training courses with more than one year and a maximum of 5 years training experience | 15 weeks | 85,500 ± 23,500 kg | – | Muscular endurance, total strength (1RM) and leg circumference | No differences in endurance, strength and leg circumference gains between groups. RP was more effective than TP at increasing muscular endurance. DUP and TP achieved higher increases in strength than RP |
RP | 20 (10/10) 22 ± 1.6 | 82 150 ± 28,600 kg | – | ||||||
DUP | 20 (10/10) 21 ± 1.9 | 80,120 ± 28,820 kg |