Effects of two forms of periodization of load—linear and double undulating—in strength training in physically active women
DOI:
https://doi.org/10.24054/afdh.v4i1.1727Keywords:
Carga, periodización, fuerza, mujeresAbstract
The purpose of this study was to compare linear periodization (LP) and double-wave periodization (DWP) for gains in strength, power, and speed. Fourteen women aged between 30 and 45 years were randomly assigned to the linear periodization (LP) group (n=7) and undulating periodization (UP) group (n=7). A maximum repetition (1RM) and power for bench press and leg squat exercises and 20-meter sprint speed were recorded as initial (test 1), intermediate (test 2), and final (test 3) of the training program. The Shapiro-Wilk test and Bartlett's test were applied to verify normality and homogeneity of variances. The results obtained confirm that these assumptions were not violated. Descriptive values were calculated for the samples, and the Student's t-test for related samples was applied to each pair of samples. The statistical package used was SPSS version 15.0 and STATISTX 8.0, and in all cases a significance level of 5% was used. The analyses revealed that linear periodization of the load causes greater gains in percentage terms in the established speed variable, both in seconds and in meters/sec, and in the strength variable evaluated by means of the bench press test and the squat test. For the power variable evaluated in the same tests, it was found that in the bench press exercise, wave periodization was more effective in the short term. Linear periodization had greater increases in the long term. In terms of the squat exercise, the best results were achieved with linear periodization.
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