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Power exercise (tuck jump) performed by an athlete during training.
Power exercise (tuck jump) performed by an athlete during training.

Power Training: Evidence-based Model

This course was developed to answer a simple but surprisingly unsettled question: What does the total body of research actually say about training for power? Rather than relying on expert opinion, mechanistic hypotheses, traditional coaching models, or trending “guru” beliefs, this course integrates hundreds of peer-reviewed and published studies to develop evidence-based, best-practice recommendations for improving power-related outcomes.

Course Summary: Power Training
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Course Summary: Power Training

Abstract:

Title: Power Training: An Evidence-Based Model for Optimizing Strength, Velocity, and Athletic Performance

Background: Power training is intended to improve the ability to produce force rapidly, with outcomes commonly measured by rate of force development, bar velocity, peak power, jump height, sprint performance, change of direction, and sport-specific performance. Although many power-training methods are commonly recommended, including plyometrics, Olympic-lift variations, ballistic exercises, complex training, and post-activation potentiation protocols, existing models often rely on expert opinion, traditional coaching practices, or isolated mechanisms rather than comprehensive comparisons of modifiable acute variables.

Objective: To summarize evidence on acute variables that influence power development and to present a practical, outcome-driven model for optimizing power-training programs.

Methods: This evidence-based course synthesized findings from peer-reviewed research on strength training, high-velocity and ballistic exercise, plyometric training, complex training, post-activation potentiation, repetition tempo, repetition range, load, rest intervals, set strategies, repetitions-to-failure, training frequency, periodization, exercise order, range of motion, and exercise selection. Outcomes included strength, rate of force development, bar velocity, peak power, jump performance, sprint performance, agility, and sport-specific performance.

Results: Power outcomes may improve with several resistance-training strategies; however, research trends suggest superior results when programs combine heavy or moderate-load strength training with high-velocity power exercises. Experienced athletes likely benefit from prioritizing ballistic and high-velocity exercises, while novice lifters may benefit from moderate-load strength training with the gradual introduction of power exercises. Power training should emphasize maximal concentric intent, explosive repetitions, projection of the body or load, quick eccentric loading, minimal amortization time, and sufficient rest to preserve velocity and power output. Programs should generally avoid frequent sets-to-failure, high-repetition low-load sets to failure, multiple drop sets, insufficient rest, excessive volume, and slow tempos when the goal is acute power performance or competition readiness. Complex training may be useful for intermediate and advanced athletes when strength and power exercises are organized with adequate recovery, preferably using circuit-based structures that allow approximately 4 to 10 minutes between similar-muscle strength and power exercises.

Conclusions: Power training is best approached as an integrated model rather than a single method or exercise category. Optimal programming should combine strength and power training, prioritize high-velocity exercise, preserve repetition quality, manage fatigue, and adjust acute variables based on the athlete’s experience, sport demands, recovery status, and competitive schedule. Small improvements in each acute variable may accumulate to produce more reliable long-term improvements in power and athletic performance.

Course Summary

Introduction: Evidence-based Power Training Recommendations

This course was developed to answer a simple but surprisingly unsettled question: What does the total body of research actually say about training for power? Rather than relying on expert opinion, mechanistic hypotheses, traditional coaching models, or trending “guru” beliefs, this course integrates hundreds of peer-reviewed and published studies to develop evidence-based, best-practice recommendations for improving power-related outcomes.

You will not learn “one magic exercise,” “one best periodization model,” or a single universal protocol. Instead, you will learn how acute variables influence power outcomes, including rate of force development, bar velocity, peak power, jump height, sprint performance, change of direction, and sport-specific performance. Our systematic review demonstrates that many programs will “work”; however, “slightly better” options for each acute variable likely add up to significantly better outcomes over months and years.

Throughout the course, we emphasize outcomes over mechanisms. Mechanistic hypotheses, such as motor-unit recruitment, stretch-shortening cycle efficiency, elastic energy contribution, fiber-type changes, and post-activation potentiation, can be useful for generating ideas. However, these mechanisms are only valuable when they lead to recommendations that improve actual training outcomes. Wherever possible, we base recommendations on studies that directly compare practical programming decisions: strength training versus power training, heavy versus moderate loads, ballistic versus non-ballistic exercise, repetitions to failure versus reps-in-reserve, short versus longer rest intervals, conventional sets versus drop sets, and complex training versus separate strength and power sessions.

We also highlight research that does not support popular trends. For example, we address oversold concepts such as treating power training as merely “lifting fast,” assuming plyometrics alone are sufficient, using Olympic lifts as the default solution for every athlete, pairing heavy strength and power exercises as no-rest supersets, relying on rigid block periodization, and performing high-fatigue strategies before practices or games. In many cases, these strategies add complexity without reliably improving outcomes, and in some cases, they may reduce velocity, impair recovery, and decrease sport performance.

By the end of this course, you will:

  • Understand how each modifiable acute variable influences power outcomes.
  • Build programs that place most training time in optimal acute variable ranges. For example, combined strength and power training, heavy and moderate-load strength training, high-velocity and ballistic exercises, explosive tempos, reps performed at maximal velocity, 1–3 reps-in-reserve, sufficient rest between sets, and approximately 1.5–3 sessions per muscle group per week.
  • Decide when to integrate advanced strategies, such as complex training, post-activation potentiation protocols, inter-set rest periods, drop sets, accommodating resistance, daily undulation, and power-first exercise order.
  • Modify training based on the athlete’s experience level, sport demands, competitive schedule, recovery status, and the volume of high-velocity activity already included in practices or games.
  • Evaluate existing power-training programs, identify which recommendations are optimal or suboptimal, and systematically adjust variables to improve expected value (reliability × effect size) for a given client, patient, or athlete.
  • This course is designed for professionals who already understand the basics of resistance training but want to align their programming with the most complete and accurate power-training model available. You will learn not only what to do, but also become aware of the research that supports each recommendation, and how to adapt this model to real-world constraints, athlete preferences, sport schedules, and performance goals.

Frequently Asked Questions (FAQs)

What is power training?

  • Power training is resistance training designed to improve the ability to produce force quickly. In practice, power is often measured by outcomes such as jump height, sprint speed, bar velocity, throwing velocity, rate of force development, peak power, and sport-specific explosive performance. Power training usually includes high-velocity movements, ballistic exercises, plyometrics, and strength exercises performed with maximal concentric intent.

How is power training different from strength training?

  • Strength training emphasizes increasing the maximum amount of force that can be produced, often using heavier loads and stable exercises. Power training emphasizes producing force quickly. However, these goals overlap. Strength training can improve power, especially in novice lifters, and power training may improve high-velocity performance more than strength training alone, especially in experienced athletes. For many intermediate and advanced athletes, the best approach is to combine heavy strength training with high-velocity power training.

What are the different types of power training?

  • Common types of power training include plyometrics, ballistic training, Olympic-lift variations, medicine ball throws, sprint and agility drills, dynamic-effort strength exercises, complex training, and post-activation potentiation protocols. These methods are different, but they share the same goal: improving the ability to produce force rapidly. The best program usually combines multiple methods rather than relying on one category of exercise.

What exercises are best for improving power?

  • The best power exercises are high-velocity movements that include a quick eccentric contraction, a short amortization phase, and an explosive concentric contraction with follow-through. Examples include jumps, throws, sprints, bounds, hops, medicine ball throws, Olympic-lift variations, and ballistic resistance exercises. Power exercises should generally progress by increasing height or speed first, then eccentric loading, then stability demands, and finally external load.

What are the benefits of power training?

  • Power training can improve explosive athletic performance, including jumping, sprinting, acceleration, throwing, and change of direction. It may also improve the rate of force development, bar velocity, peak power, coordination, and sport-specific performance. For older adults and general fitness clients, power training may help preserve the ability to move quickly, react to changes in balance, and perform daily tasks that require speed and force.

How does power training work?

  • Power training improves the ability to apply force rapidly. This may involve improvements in rate of force development, neuromuscular coordination, stretch-shortening cycle performance, motor-unit recruitment, and the ability to express strength at higher velocities. In practical terms, power training should emphasize high intent, maximal velocity, explosive repetitions, sufficient rest, and stopping sets before fatigue causes a meaningful decline in speed, height, or power output.

Pre-approved Credits for:

Pre-approved for Continuing Education Credits for:

This course includes:

  • AI Tutor
  • Course Summary Webinar
  • Study Guide
  • Text and Illustrations
  • Audio Voice-over
  • Research Review
  • Sample Routines
  • Generated Routines
  • Practice Exam
  • Exam Coach and Custom Study Plan Generator
  • Pre-approved 3 Credit Final Exam

Acute Variable Courses:

Course Study Guide: Power Training

Power Training: Webinar

Preface: The First Comprehensively Evidence-based Power Training Model

Power Training Model: Acute Variables and Programming
2 Sub Sections

Summary of Research Findings

Research Findings: Acute Variables
18 Sub Sections

Sample Programs
2 Sub Sections

Bibliography

Comparing Strength Training and Power Training for Power Development

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    • Complex Training
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  275. Souza, S., Vale, R., Kauffmann, A., Pacobahyba, N., Miranda, H., Lima, R., & Dantas, E. (2010). Effects of non-linear periodisation training on the explosive force and plasma testosterone. Biomedical Human Kinetics, 2(2010), 97-101.
  276. Kraemer, W. J., Hakkinen, K., Triplett-McBride, N. T., Fry, A. C., Koziris, L. P., Ratamess, N. A., ... & Knuttgen, H. G. (2003). Physiological changes with periodized resistance training in women tennis players. Medicine and science in sports and exercise, 35(1), 157-168.
  277. Ghobadi, H., Attarzadeh Hosseini, S. R., Rashidlamir, A., & Mohammad Rahimi, G. R. (2024). Anabolic myokine responses and muscular performance following 8 weeks of autoregulated compared to linear resistance exercise in recreationally active males. Hormones, 1-10.
  278. Herrick, A. B., & Stone, W. J. (1996). The effects of periodization versus progressive resistance exercise on upper and lower body strength in women. The Journal of Strength & Conditioning Research, 10(2), 72-76.
  279. Junior, E. R. T. S., DE SALLES, B. F., Dias, I., Simão, R., & Willardson, J. M. (2022). Effects of Six-week Periodized Versus Non-Periodized Kettlebell Swing Training on Strength, Power and Muscular Endurance. International Journal of Exercise Science, 15(4), 526.
  280. Loturco, I., Nakamura, F. Y., Kobal, R., Gil, S., Pivetti, B., Pereira, L. A., & Roschel, H. (2016). Traditional periodization versus optimum training load applied to soccer players: effects on neuromuscular abilities. International journal of sports medicine, 37(13), 1051-1059.
  281. Abt, J. P., Oliver, J. M., Nagai, T., Sell, T. C., Lovalekar, M. T., Beals, K., ... & Lephart, S. M. (2016). Block-periodized training improves physiological and tactically relevant performance in Naval Special Warfare Operators. The Journal of Strength & Conditioning Research, 30(1), 39-52.
  282. Schiotz, M. K., Potteiger, J. A., Huntsinger, P. G., & Denmark, L. C. D. C. (1998). The short-term effects of periodized and constant-intensity training on body composition, strength, and performance. The Journal of Strength & Conditioning Research, 12(3), 173-178.
  283. Heilbronn, B. E., Doma, K., Gormann, D., Schumann, M., & Sinclair, W. H. (2020). Effects of periodized vs. nonperiodized resistance training on army-specific fitness and skills performance. The Journal of Strength & Conditioning Research, 34(3), 738-753.
  284. Borges Silva, F., Martínez Rodríguez, A., Jiménez Reyes, P., Sánchez Sánchez, J., & Romero Arenas, S. (2023). Which periodization is better (traditional vs undulating) to induce changes in body composition and strength of healthy young adults?. Cultura_Ciencia_Deporte [CCD], 17(54).
  285. Legey, S., Barsanulfo, S. R., Lamego, M., Pinheiro, B., Inacio, P. A., Machado, S., & Sá Filho, A. (2023). Comparison between nonperiodized resistance training and nonlinear periodization on muscular peak power in Brazilian soccer players. Manual Therapy, Posturology & Rehabilitation Journal, 21, 1-5.
  286. Moraes, E., Fleck, S. J., Dias, M. R., & Simão, R. (2013). Effects on strength, power, and flexibility in adolescents of nonperiodized vs. daily nonlinear periodized weight training. The Journal of Strength & Conditioning Research, 27(12), 3310-3321.
  287. Soares, W. F., Soares, V. L., Zanetti, H. R., Neves, F. F., Silva-Vergara, M. L., & Mendes, E. L. (2022). Effects of two different exercise training programs periodization on anthropometric and functional parameters in people living with HIV: a randomized clinical trial. International Journal of Exercise Science, 15(3), 733.
  288. Antretter, M., Färber, S., Immler, L., Perktold, M., Posch, D., Raschner, C., Wachholz, F., & Burtscher, M. (2017) The hatfield-system versus the weekly undulating periodised resistance training in trained males. International Journal of Sports Science & Coaching, 0(0), 1-9. doi: 10.1177/1747954117746457
  289. Antretter, M., Färber, S., Immler, L., Perktold, M., Posch, D., Raschner, C., ... & Burtscher, M. (2019). The Hatfield-System versus the Weekly Undulating Periodised Resistance Training in trained males: Effects of a third mesocyle. Journal of Human Sport and Exercise, 14(3), 599-607
  290. Mann, J. B., Thyfault, J. P., Ivey, P. A., & Sayers, S. P. (2010). The effect of autoregulatory progressive resistance exercise vs. linear periodization on strength improvement in college athletes. The Journal of strength & conditioning research, 24(7), 1718-1723.
  291. Ghobadi, H., Attarzadeh Hosseini, S. R., Rashidlamir, A., & Forbes, S. C. (2022). Auto-regulatory progressive training compared to linear programming on muscular strength, endurance, and body composition in recreationally active males. European Journal of Sport Science, 22(10), 1543-1554.
  292. Bartolomei, S., Hoffman, J. R., Stout, J. R., Zini, M., Stefanelli, C., & Merni, F. (2016). Comparison of block versus weekly undulating periodization models on endocrine and strength changes in male athletes. Kinesiology, 48(1.), 71-78.
  293. Mahmoud, N., Mohammadreza, H. A., Abdolhosein, T. K., Mehdi, N., & Arent, S. M. (2022). Serum myokine levels after linear and flexible non-linear periodized resistance training in overweight sedentary women. European journal of sport science, 22(4), 658-668.
  294. Foschini, D., Araújo, R. C., Bacurau, R. F., De Piano, A., De Almeida, S. S., Carnier, J., ... & Dâmaso, A. R. (2010). Treatment of obese adolescents: the influence of periodization models and ACE genotype. Obesity, 18(4), 766-772.
  295. Vanni, A. C., Meyer, F., Da Veiga, A. D. R., & Zanardo, V. P. S. (2010). Comparison of the effects of two resistance training regimens on muscular and bone responses in premenopausal women. Osteoporosis International, 21, 1537-1544.
  296. De Lima, C., Boullosa, D. A., Frollini, A. B., Donatto, F. F., Leite, R. D., Gonelli, P. R. G., ... & Cesar, M. C. (2012). Linear and daily undulating resistance training periodizations have differential beneficial effects in young sedentary women. International journal of sports medicine, 723-727.
  297. Prestes, J., Frollini, A. B., de Lima, C., Donatto, F. F., Foschini, D., de Cássia Marqueti, R., ... & Fleck, S. J. (2009). Comparison between linear and daily undulating periodized resistance training to increase strength. The Journal of Strength & Conditioning Research, 23(9), 2437-2442.
  298. Hassan Tammam, A., & Mohamed Hashem, E. (2015). Comparison between daily and weekly undulating periodized resistance training to increase muscular strength for volleyball players. Journal of Applied Sports Science, 5(3), 27-36.
  299. Bartolomei, S., Hoffman, J. R., Merni, F., & Stout, J. R. (2014). A comparison of traditional and block periodized strength training programs in trained athletes. The Journal of Strength & Conditioning Research, 28(4), 990-997.
  300. Bartolomei, S., Stout, J. R., Fukuda, D. H., Hoffman, J. R., & Merni, F. (2015). Block vs. weekly undulating periodized resistance training programs in women. The Journal of Strength & Conditioning Research, 29(10), 2679-2687.
  301. Hassan Tammam, A., & Mohamed Hashem, E. (2016). The effect of linear and biweekly non-linear periodized resistance training on maximal strength and vertical jump for volleyball players. Journal of Applied Sports Science, 6(1), 73-81.
  302. Jaimes, D. A., Contreras, D., Jimenez, A. M., Orcioli-Silva, D., Barbieri, F. A., & Gobbi, L. T. (2019). Effects of linear and undulating periodization of strength training in the acceleration of skater children. Motriz: Revista de Educação Física, 25.
  303. Apel, J. M., Lacey, R. M., & Kell, R. T. (2011). A comparison of traditional and weekly undulating periodized strength training programs with total volume and intensity equated. The Journal of Strength & Conditioning Research, 25(3), 694-703.
  304. Kok, L. Y., Hamer, P. W., & Bishop, D. J. (2009). Enhancing muscular qualities in untrained women: linear versus undulating periodization. Medicine & Science in Sports & Exercise, 41(9), 1797-1807.
  305. Harries, S. K., Lubans, D. R., & Callister, R. (2016). Comparison of resistance training progression models on maximal strength in sub-elite adolescent rugby union players. Journal of Science and Medicine in Sport, 19(2), 163-169.
  306. Painter, K. B., Haff, G. G., Ramsey, M. W., McBride, J., Triplett, T., Sands, W. A., ... & Stone, M. H. (2012). Strength gains: Block versus daily undulating periodization weight training among track and field athletes. International journal of sports physiology and performance, 7(2), 161-169.
  307. Painter, K. B., Haff, G. G., Triplett, N. T., Stuart, C., Hornsby, G., Ramsey, M. W., ... & Stone, M. H. (2018). Resting hormone alterations and injuries: Block vs. DUP weight-training among D-1 track and field athletes. Sports, 6(1), 3.
  308. Gonelli, P. R., Braz, T. V., Verlengia, R., Pellegrinotti, Í. L., César, M. C., Sindorf, M. A., ... & Lopes, C. R. (2018). Effect of linear and undulating training periodization models on the repeated sprint ability and strength of soccer players. Motriz: Revista de Educação Física, 24.
  309. Peterson, M. D., Dodd, D. J., Alvar, B. A., Rhea, M. R., & Favre, M. (2008). Undulation training for development of hierarchical fitness and improved firefighter job performance. The Journal of Strength & Conditioning Research, 22(5), 1683-1695.
  310. Rana, K. S., & Lehri, A. (2019). A Comparison of Linear and Daily Undulating Periodized Strength Training Programes for Quadriceps Strength in Normal Young Male Population. Journal of Exercise Science & Physiotherapy Vol, 15(1).
  311. Ullrich, B., Pelzer, T., & Pfeiffer, M. (2018). Neuromuscular effects to 6 weeks of loaded countermovement jumping with traditional and daily undulating periodization. The Journal of Strength & Conditioning Research, 32(3), 660-674.
  312. Doina, S. R. & Florina, G. E. (2019). BLOCK PERIODIZATION IN SPEED SKATING: EFFECT OF 4 WEEKS ON MAXIMUM FORCE AND POWER IN JUNIORS. Studia Universitatis Babeș-Bolyai Educatio Artis Gymnasticae, 77-90.
  313. Sabido, R., Hernández-Davó, J. L., Botella, J., Jiménez-Leiva, A., & Fernández-Fernández, J. (2018). Effects of block and daily undulating periodization on neuromuscular performance in young male handball players. Kinesiology, 50(1), 97-103.
  314. Abdi, N., Hamedinia, M. R., Izanloo, Z., & Hedayatpour, N. (2019). The effect of linear and daily undulating periodized resistance training on the neuromuscular function and the maximal quadriceps strength. Baltic Journal of Health and Physical Activity, 11(1), 5.
  315. Rhea, M. R., Ball, S. D., Phillips, W. T., & Burkett, L. N. (2002). A comparison of linear and daily undulating periodized programs with equated volume and intensity for strength. The Journal of strength & conditioning research, 16(2), 250-255.
  316. Miranda, F., Simao, R., Rhea, M., Bunker, D., Prestes, J., Leite, R. D., ... & Novaes, J. (2011). Effects of linear vs. daily undulatory periodized resistance training on maximal and submaximal strength gains. The Journal of strength & conditioning research, 25(7), 1824-1830.
  317. Rodrigues, B. M., Senna, G. W., Simão, R., Scudese, E., Silva-Grigoletto, M. E. D., Paoli, A., ... & Dantas, E. H. M. (2018). Traditional vs daily undulling periodization in strength and local muscle endurance gains on trained men.
  318. Spineti, J., Figueiredo, T., Salles, B. F. D., Assis, M., Fernandes, L., Novaes, J., & Simão, R. (2013). Comparison between different periodization models on muscular strength and thickness in a muscle group increasing sequence. Revista Brasileira de Medicina do Esporte, 19, 280-286
  319. Ramalingam, S., & Yee, K. (2013). Comparison of linear and daily undulating periodization with equated volume and intensity for muscular endurance in adolescent athletes. Asian Journal of Exercise & Sports Science, 10(2), 36-48.
  320. Simão, R., Spineti, J., de Salles, B. F., Matta, T., Fernandes, L., Fleck, S. J., ... & Strom-Olsen, H. E. (2012). Comparison between nonlinear and linear periodized resistance training: hypertrophic and strength effects. The Journal of strength & conditioning research, 26(5), 1389-1395.
  321. Souza, E. O., Ugrinowitsch, C., Tricoli, V., Roschel, H., Lowery, R. P., Aihara, A. Y., ... & Wilson, J. M. (2014). Early adaptations to six weeks of non-periodized and periodized strength training regimens in recreational males. Journal of sports science & medicine, 13(3), 604.
  322. De Souza, E. O., Tricoli, V., Rauch, J., Alvarez, M. R., Laurentino, G., Aihara, A. Y., ... & Ugrinowitsch, C. (2018). Different patterns in muscular strength and hypertrophy adaptations in untrained individuals undergoing nonperiodized and periodized strength regimens. The journal of strength & conditioning research, 32(5), 1238-1244.
  323. STONE, M. H., Potteiger, J. A., Pierce, K. C., Proulx, C. M., O'bryant, H. S., Johnson, R. L., & Stone, M. E. (2000). Comparison of the effects of three different weight-training programs on the one repetition maximum squat. The Journal of Strength & Conditioning Research, 14(3), 332-337.
  324. Hoffman, J. R., Ratamess, N. A., Klatt, M., Faigenbaum, A. D., Ross, R. E., Tranchina, N. M., ... & Kraemer, W. J. (2009). Comparison between different off-season resistance training programs in Division III American college football players. The Journal of Strength & Conditioning Research, 23(1), 11-19.
  325. Monteiro, A. G., Aoki, M. S., Evangelista, A. L., Alveno, D. A., Monteiro, G. A., da Cruz Piçarro, I., & Ugrinowitsch, C. (2009). Nonlinear periodization maximizes strength gains in split resistance training routines. The Journal of Strength & Conditioning Research, 23(4), 1321-1326.
  326. Buford, T. W., Rossi, S. J., Smith, D. B., & Warren, A. J. (2007). A comparison of periodization models during nine weeks with equated volume and intensity for strength. The Journal of Strength & Conditioning Research, 21(4), 1245-1250.
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  328. Conlon, J., Haff, G., Tufano, J. J., & Newton, R. (2016). Periodization strategies in older adults: impact on physical function and health. Medicine and Science in Sports and Exercise, 48(12), 2426. doi: 10.1249/MSS.0000000000001053
  329. Macedo, R. M. D., Macedo, A. C. B. D., Faria-Neto, J. R., Costantini, C. R., Costantini, C. O., Olandoski, M., ... & Guarita-Souza, L. C. (2018). Superior cardiovascular effect of the periodized model for prescribed exercises as compared to the conventional one in coronary diseases. International Journal of Cardiovascular Sciences, 31, 393-404.
  330. De Freitas, M. C., de Souza Pereira, C. G., Batista, V. C., Rossi, F. E., Ribeiro, A. S., Cyrino, E. S., ... & Gobbo, L. A. (2019). Effects of linear versus nonperiodized resistance training on isometric force and skeletal muscle mass adaptations in sarcopenic older adults. Journal of Exercise Rehabilitation, 15(1), 148.
  331. DeBeliso, M., Harris, C., Spitzer-Gibson, T., & Adams, K. J. (2005). A comparison of periodised and fixed repetition training protocol on strength in older adults. Journal of Science and Medicine in Sport, 8(2), 190-199.
  332. de Souza Bezerra, E., da Rosa Orssatto, L. B., De Moura, B. M., Willardson, J. M., Simão, R., & Moro, A. R. P. (2018). Mixed session periodization as a new approach for strength, power, functional performance, and body composition enhancement in aging adults. The Journal of Strength & Conditioning Research, 32(10), 2795-2806.
  333. Vargas-Molina, S., García-Sillero, M., Romance, R., Petro, J. L., Jiménez-García, J. D., Bonilla, D. A., ... & Benítez-Porres, J. (2022). Traditional and undulating periodization on body composition, strength levels and physical fitness in older adults. International Journal of Environmental Research and Public Health, 19(8), 4522.
  334. Moura, B. M., Bezerra, E. D. S., Orssatto, L. B., Moro, A. R. P., & Diefenthaeler, F. (2021). Inter-individual rapid force improvements after mixed session and traditional periodization in aging adults: A randomized trial. Journal of Science in Sport and Exercise, 3, 125-137.
  335. Soares, W. F., Soares, V. L., Zanetti, H. R., Neves, F. F., Silva-Vergara, M. L., & Mendes, E. L. (2022). Effects of two different exercise training programs periodization on anthropometric and functional parameters in people living with HIV: a randomized clinical trial. International Journal of Exercise Science, 15(3), 733.
  336. Bertazone, T. M. A., Medeiros, L. H. D. L., Oliveira, C. I. D., Bueno Junior, C. R., & Stabile, A. M. (2022). Periodized combined training in physically active overweight women over 50 years. Motriz: Revista de Educação Física, 28, e10220009721.
  337. da Silva, F. P., Vilaça-Alves, J., de Souza, L. L., dos Santos, J. S., Figueiredo, T., Paz, A. G., ... & Miranda, H. (2016). Effects of daily and flexible non-linear periodization on maximal and submaximal strength, vertical jump and speed performance of Brazilian army skydivers. Int J Sports Exerc Med, 2(4), 1-6.
  338. McNamara, J. M., & Stearne, D. J. (2010). Flexible nonlinear periodization in a beginner college weight training class. The Journal of strength & conditioning research, 24(1), 17-22.
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  340. Peixoto, D. L., DE CASTRO, B. M., Macedo, A. G., Urtado, C. B., Lima, P. S., Leite, R. D., ... & Prestes, J. (2022). Muscle Daily Undulating Periodization for Strength and Body Composition: The Proposal of a New Model. International Journal of Exercise Science, 15(4), 206.
  341. Prestes, J., De Lima, C., Frollini, A. B., Donatto, F. F., & Conte, M. (2009). Comparison of linear and reverse linear periodization effects on maximal strength and body composition. The Journal of strength & conditioning research, 23(1), 266-274.
  342. Clemente-Suárez, V. J., Ramos-Campo, D. J., Tornero-Aguilera, J. F., Parraca, J. A., & Batalha, N. (2021). The effect of periodization on training program adherence. International Journal of Environmental Research and Public Health, 18(24), 12973.
  343. Rhea, M. R., Phillips, W. T., Burkett, L. N., Stone, W. J., Ball, S. D., Alvar, B. A., & Thomas, A. B. (2003). A comparison of linear and daily undulating periodized programs with equated volume and intensity for local muscular endurance. The Journal of Strength & Conditioning Research, 17(1), 82-87.
  344. Macedo, R. M. D., Macedo, A. C. B. D., Faria-Neto, J. R., Costantini, C. R., Costantini, C. O., Olandoski, M., ... & Guarita-Souza, L. C. (2018). Superior cardiovascular effect of the periodized model for prescribed exercises as compared to the conventional one in coronary diseases. International Journal of Cardiovascular Sciences, 31, 393-404.
  345. De Freitas, M. C., de Souza Pereira, C. G., Batista, V. C., Rossi, F. E., Ribeiro, A. S., Cyrino, E. S., ... & Gobbo, L. A. (2019). Effects of linear versus nonperiodized resistance training on isometric force and skeletal muscle mass adaptations in sarcopenic older adults. Journal of Exercise Rehabilitation, 15(1), 148.
  346. Moura, B. M., Bezerra, E. D. S., Orssatto, L. B., Moro, A. R. P., & Diefenthaeler, F. (2021). Inter-individual rapid force improvements after mixed session and traditional periodization in aging adults: A randomized trial. Journal of Science in Sport and Exercise, 3, 125-137.
  347. DeBeliso, M., Harris, C., Spitzer-Gibson, T., & Adams, K. J. (2005). A comparison of periodised and fixed repetition training protocol on strength in older adults. Journal of Science and Medicine in Sport, 8(2), 190-199.
  348. de Souza Bezerra, E., da Rosa Orssatto, L. B., De Moura, B. M., Willardson, J. M., Simão, R., & Moro, A. R. P. (2018). Mixed session periodization as a new approach for strength, power, functional performance, and body composition enhancement in aging adults. The Journal of Strength & Conditioning Research, 32(10), 2795-2806.
  349. Conlon, J. A., Haff, G. G., Tufano, J. J., & Newton, R. U. (2015). Application of session rating of perceived exertion among different models of resistance training in older adults. The Journal of Strength & Conditioning Research, 29(12), 3439-3446.
  350. Conlon, J. A., Haff, G. G., Tufano, J. J., & Newton, R. U. (2018). Training load indices, perceived tolerance, and enjoyment among different models of resistance training in older adults. The Journal of Strength & Conditioning Research, 32(3), 867-875.
  351. Silva, S. D. C. S. D., Pires, F. D. O., Batista Junior, M. T., Serra, L. D. L. P., Reis, C. B. F., Abreu, L. P. D., ... & Leite, R. D. (2023). Linear and undulating resistance training programming induce similar outcomes on physical fitness in elderly women. Revista Brasileira de Cineantropometria & Desempenho Humano, 25, e77528.
  352. Vargas-Molina, S., García-Sillero, M., Romance, R., Petro, J. L., Jiménez-García, J. D., Bonilla, D. A., ... & Benítez-Porres, J. (2022). Traditional and undulating periodization on body composition, strength levels and physical fitness in older adults. International Journal of Environmental Research and Public Health, 19(8), 4522.
  353. Helms, E. R., Byrnes, R. K., Cooke, D. M., Haischer, M. H., Carzoli, J. P., Johnson, T. K., ... & Zourdos, M. C. (2018). RPE vs. percentage 1RM loading in periodized programs matched for sets and repetitions. Frontiers in physiology, 9, 247.
  354. Graham, T., & Cleather, D. J. (2021). Autoregulation by “repetitions in reserve” leads to greater improvements in strength over a 12-week training program than fixed loading. The Journal of Strength & Conditioning Research, 35(9), 2451-2456.
  355. Huang, Z., Ji, H., Chen, L., Zhang, M., He, J., Zhang, W., ... & Li, D. (2023). Comparing autoregulatory progressive resistance exercise and velocity-based resistance training on jump performance in college badminton athletes. PeerJ, 11, e15877.
  356. Huang, Z., Chen, J., Chen, L., Zhang, M., Zhang, W., Sun, J., & Li, D. (2024). The enhancement of explosive power contributes to the development of anaerobic capacity: A comparison of autoregulatory progressive resistance exercise and velocity-based resistance training. Journal of Exercise Science & Fitness.
  357. Vargas-Molina, S., Petro, J. L., Romance, R., Bonilla, D. A., Schoenfeld, B. J., Kreider, R. B., & Benítez-Porres, J. (2022). Menstrual cycle-based undulating periodized program effects on body composition and strength in trained women: A pilot study. Science & Sports, 37(8), 753-761.
  358. Wikstrom-Frisen, L., Boraxbekk, C.-J. and Henriksson-Larsen, K. (2017) Effects on power, strength and lean body mass of menstrual-oral contraceptive cycle based resistance training. The Journal of Sports Medicine and Physical Fitness, 57(1-2), 43-52, doi: 10.23736/S0022-4707.16.05848-5
  359. Ullrich, B., Pelzer, T., Oliveira, S., & Pfeiffer, M. (2016). Neuromuscular responses to short-term resistance training with traditional and daily undulating periodization in adolescent elite judoka. Journal of Strength and Conditioning Research, 30(8), 2083-2099.
  360. Pelzer, T., Ullrich, B., & Pfeiffer, M. (2017). Periodization effects during short-term resistance training with equated exercise variables in females. European journal of applied physiology, 117, 441-454.
  361. Zourdos, M. C., Jo, E., Khamoui, A. V., Lee, S. R., Park, B. S., Ormsbee, M. J., ... & Kim, J. S. (2016). Modified daily undulating periodization model produces greater performance than a traditional configuration in powerlifters. The Journal of Strength & Conditioning Research, 30(3), 784-791.
  362. Oliveira, A. L., Sposito-Araujo, C. A., Senna, G. W., Lopes, T. C., Godoy, E. S., Scudese, E., ... & Dantas, E. H. (2018). Comparison of the Matveev periodization model and the Verkhoshansky periodization model. Journal of Exercise Physiology Online, 21, 60-67.
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    • Range of Motion
  364. Drinkwater, E. J., Moore, N. R., & Bird, S. P. (2012). Effects of changing from full range of motion to partial range of motion on squat kinetics. The Journal of Strength & Conditioning Research, 26(4), 890-896.
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