The concept of block periodization continues to show its merits in highly trained individuals. For the most part, block periozation has outperformed classic linear periodization as athletes become more trained. This is most likely due to the increased intensity and concentrated workloads provided by the block model. In linear periodization, a tremendous amount of time is spent doing lower intensity work, which probably doesn’t provide enough of a training stimulus to improve athletic performance parameters.
Study: Researchers compared two groups of highly trained cyclists: 10 in a block periodization group, and 9 in a traditional periodization group. The training was conducted over 4 weeks, which each group completing the same amount of training volume and high intensity sessions. The training protocols looked like this [1]:
Block Periodization:
Week 1: 5 HIT sessions
Weeks 2-4: 1 HIT session plus normal low intensity training
Traditional Periodization:
Weeks 1-4: Two hit sessions per week plus low intensity training
Results: Block periodization in cyclists increased resulted in improved VO2max, Wmax, MAP and power output: no changes occurred in the traditional periodization group.
Conclusion: It appears utilizing a block periodization model in highly trained cyclists using brief periods of concentrated loading may be beneficial. This avoids conflicting training stimulus while providing the high intensity needs of highly trained individuals.
- Rønnestad, B. R., Hansen, J., & Ellefsen, S. (2014). Block periodization of high-intensity aerobic intervals provides superior training effects in trained cyclists. Scandinavian Journal of Medicine & Science in Sports, 24(1), 34-42. doi:10.1111/j.1600-0838.2012.01485.x
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