Reverse Periodization for Improving Sports Performance: A Systematic Review

Abstract

Background Reverse periodization is commonly touted as a salient planning strategy to improve sport performance in athletes, but benefits have not been clearly described. Objectives We sought to identify the main characteristics of reverse periodization, and the influence of training volume and periodization models on enhancing physiological measures and sports performance. Design Systematic review. Methods The electronic databases Scopus, PubMed and Web of Science were searched using a comprehensive list of relevant terms. Results A total of 925 studies were identified, and after removal of duplicates and studies based on title and abstract screening, 17 studies remained, and 11 finally included in the systematic review. There was a total of 200 athletes in the included studies. Reverse periodization does not provide superior performance improvements in swimming, running, muscular endurance, maximum strength, or maximal oxygen uptake, compared to traditional or block periodization. The quality of evidence levels for the reverse periodization studies was 1b (individual randomized controlled trial) for two investigations, 2b (individual cohort study) for the remaining studies and a mean of 4.9 points in the PEDro scale (range 0–7). Conclusions It appears that reverse periodization is no more effective than other forms of periodization in improving sports performance. More comparative studies on this alternative version of periodization are required to verify its effectiveness and utility across a range of endurance sports.

Relationships between competition sprint cycling power and endurance power are high across ALL durations and energetic pathways

“…This commonly reflects the periodisation of training focusing on three distinct periods of general preparation, specific preparation and peaking for key events [44]. Some training programmes utilise a reverse periodisation approach referred to as short to long, focusing on peak power [45]. However, the data presented here suggests a focus on 1-s is potentially to the detriment of actual performance when developing power around competition times has a closer relationship.…”

The Effectiveness of the Weight Training Method and Rest Interval on VO₂ max, Flexibility, Muscle Strength, Muscular Endurance, and Fat Percentage in Students

“…This happens because the actual resting time between sets of 120 seconds will give the muscles a longer chance to recover so that the muscles will be better prepared to perform the next movement using ATP-PC which has returned about 84% [53]. At the time of rest between sets of 120 seconds, it uses less aerobic energy and less energy from fat metabolism, which can affect cardiorespiratory endurance results and fat percentage [54]. When compared to the CS120 method, it shows the results are still smaller, because the use of muscles trained between the superset method and compound set is different [55].…”

Power-duration relationship comparison in competition sprint cyclists from 1-s to 20-min. Sprint performance is more than just peak power

“…This commonly reflects the periodisation of training focusing on three distinct periods of general preparation, specific preparation and peaking for key events [47]. Some training programmes utilise a reverse periodisation approach referred to as short to long, focusing on peak power and speed endurance added at the end, leading into competition [48]. However, the data presented here suggests a focus on 1-s is potentially to the detriment of actual performance when developing power around competition times has a closer relationship.…”