An RCT comparing weekly (WUP) and daily undulating periodization (DUP) programs for upper and lower body strength after a 12-week training cycle

The purposes of this study were to observe if weekly undulated periodization (WUP) and daily undulated periodization (DUP) based models improve 1 RM strength values of 29 male and female experienced sub-elite participants aged 30.8 ± 5.0 years over a training period of twelve weeks and further to examine and compare differences between both groups. Therefore, ANOVA (2x2) with repeated measure was used. Subjects were randomly assigned to either a WUP (n = 14) or a DUP (n = 15) intervention group. Block randomization by gender was used. Each group underwent twelve weeks of training with equated training variables. The only difference was the type of periodization which served as the independent variable. Both groups were tested pre (t1) and post (t2) intervention in upper and lower body maximal strength levels represented by 1 RM of bench press and front squat respectively which served as the dependent variable. Training schedule included three sessions a week of bench press, front squat and some assistance exercises. Training variables were altered according to the periodization type. For all subjects significant (p < .05) changes from t1 to t2 in upper and lower body strength could be observed. WUP improved their 1 RM by 10.05 % in the front squat and 6.40 % in the bench press, DUP by 10.40 % in the front squat and 8.53 % in the bench press. No significant (p > .05) differences were found between groups at t1 and t2. The results suggest that both DUP and WUP configurations are appropriate for experienced sub-elite athletes to elicit upper and lower body maximal strength gains.