What: “Periodation Paradigms in the 21st Century: Evidence or Tradition-Driven” by John Kiely. This study researched whether the training method of periodization (dividing your routine into segments of different intensities that change over time) was effective in improving the performance in athletes. The researcher did a meta-study on prior research comparing the results of periodized and non-periodized programs.
Results: Kiely found that in the majority of studies, periodized programs were more effective in improving performance. However, determining the most effective periodized program was uncertain. Most important, Kiely concluded that the most essential part of periodization training was variation and creating different routines to provoke varying adaptation in the body to improve performance. Lack of variation led to increased occurrences in overtraining and lower performance. The researcher also found that too much variation does not lead to significant improvement as it will not allow enough time for the body’s general adaption to exercise.
So What: Earlier this week we put a post describing periodization training and how to integrate it into your fitness program. This research proves that there is evidence behind the success of periodization training. So be a little bolder, do something different and try it out!
Thanks again to Bret Contreras and Chris Beardsley for highlighting this study.
Photo via EricMcGregor