Proceedings 2010.

(2011), Vol 2, ISSN 1986-8154

www.sportkon.com

VARIJANTE PERIODIZACIJE TRENINGA

SNAGE U OKVIRU MIKROCIKLUSA I MEZOCIKLUSA
PERIODIZATION VARIANTS IN STRENGTH TRAINING
THROUGHOUT MICROCYCLES AND MESOCYCLES
Igor Ranisavljevi1 and Vladimir Ili1
Fakultet sporta i fizikog vaspitanja, Beograd, Srbija
Faculty of Sports and Physical Education, Belgrade, Serbia

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doi: 10.5550/SP.2.2010.37

UDK: 796.015.52

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COBISS.BH-ID: 2261272

Summary

Saetak

Strength training as an integral part of the strength and conditioning is one of the most covered themes in todays scientific and professional literature. Impacts of different systems
of training in the field of strength training can be relatively
easy measured and accurately analyzed. Through scientific
research and training practice, periodized training proved to
be more effective than non-periodized in trained subjects.
Despite the large number of scientific papers of periodization,
there are only a few direct comparative studies dealing with
the efficiency of different patterns in periodization of strength
training. Smooth linear variant of periodization is characterized by gradual continuous increase in the intensity of training stimulus. Block pattern is characterized by a sudden drop
in volume and increase intensity of training load on the
transition between blocks. Undulating variants are distinguished
by daily or weekly changes in the intensity of training stimulus. The selection of appropriate periodization patters is made
according to the training goal, sport discipline and training
experience of athletes. Question of the efficiency of different
periodization variants still remains open for the future research.

Trening snage kao integralni deo kondicijske pripreme, jedna

je od najvi{e obraivanih tema u dana{njoj naunoj i strunoj literaturi. Uticaje razliitih sistema treninga, u treningu
snage je mogue relativno lako izmeriti i precizno analizirati. Kroz nauna istraivanja i trenanu praksu, periodizirani
trening se pokazao efikasnijim od neperiodiziranog na primerima treniranih ispitanika. I pored velikog broja naunih
radova o periodizaciji, postoji veoma malo direktnih komparativnih studija o efektima razliitih varijanti periodizacije treninga snage. Blaga linearna varijanta periodizacije se
karakteri{e postepenim kontinuiranim poveanjem intenziteta trenanog stimulusa. Blokovski obrazac karakteri{e
nagli pad obima i rast intenziteta trenanog optereenja na
prelazu izmeu razliitih blokova. Promene u intenzitetu
optereenja na dnevnom ili nedeljnom nivou, osnovne su
karakteristike oscilatornih varijanti periodizacije. Zavisno od
trenanih ciljeva u treningu snage, vrste sporta i iskustva
sportista vr{i se izbor odgovarajuih obrazaca periodizacije.
Pitanje efikasnosti razliitih varijanti periodizacije ostaje
otvoreno za budua istraivanja.

Key Words: periodization patterns, strength training,

training effects.

Kljune rijei: obrasci periodizacije, trening snage, trenani efekti.

Introduction

Uvod

Periodization is an essential part of planning and programming

of sports training. Strength training as an integral part of the
strength and conditioning is one of the most covered themes in
scientific and professional literature. The effects produced by
different training systems, in strength training can be relatively
easy and accurately analyzed. Compared to the other abilities,
the largest number of different periodization patterns is in strength
training. Therefore, the leading number of scientific papers
deals with this topic.
Despite the enormous importance that strength training has in
today's sport, a single, unified systematization of different variants (patterns) of periodization of strength training still does not
exist. Even fewer are the studies which have compared the
effects of different patterns of periodization on sports performance.

Periodizacija treninga predstavlja neizostavni deo u planiranju

i programiranju pripreme sportista. Trening snage kao integralni deo kondicijske pripreme, jedna od najvi{e obraivanih
tema u dana{njoj naunoj i strunoj literaturi. Uticaji razliitih sistema treninga u okviru nekog ciklusa, u treningu snage
mogu da se relativno lako objektivno izmere i precizno
analiziraju. U poreenju sa ostalim kondicijskim sposobnostima, u treningu snage postoji najvi{e tipova periodizacije pa
iz tog razloga o ovoj temi postoji i veliki broj nauih radova.
I pored ogromnog znaaja koji trening snage ima u dana{njem
sportu, jedinstvena i unificirana sistematizacija razliitih
varijanti (obrazaca) periodizacije treninga snage i dalje ne
postoji. Jo{ je manje istraivanja koja su poredila efekte
razliitih obrazaca na unapreenje snanih svojstava.

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Discussions about effectiveness of periodization are in a

large extent caused by using different periodization patterns,
the amount of variability within each model, the duration
of the study and experience of athletes who have participated in studies (Wilks, 1995). For this reason, the same author
states that: "Instead of using generalized term periodized
strength training, coaches and researchers should in future
indicate precisely which variant of periodization of strength
training used in the training".
One of only a few organizations that tried to make a unique
systematization of periodization in strength training is an
Australian strength and conditioning association (ASCA).
Therefore, the aim of this study was to analyze the most
common variants of periodization in strength training which
could be seen in present theory and practice. The analyze
will be in accordance to ASCA nomenclature,

Diskusije o efikasnosti periodizacije, u velikoj meri su prouzrokovane kori{enjem razliitih obrazaca periodizacije,
koliinom varijabilnosti u okviru svakog modela, trajanjem
istraivanja kao i iskustvom sportista koji su uestvovali u
istraivanjima (Wilks, 1995). Iz tog razloga, isti autor navodi:
"Umesto kori{enja uop{tenog termina periodizirani trening
snage, treneri i istraivai bi trebali da ubudue precizno
oznae koju varijantu ili obrazac periodizacije treninga
snage koriste u svom treningu".
Jedna od retkih organizacija koja je za potrebe prakse napravila jedinstvenu sistematizaciju varijanti periodizacije
treninga snage je Australijska asocijacija kondicijskih trenera (ASCA Australian strength and conditioning association).
S tim u vezi, cilj ovog rada bila je analiza naje{ih varijanti periodizacije treninga snage koje se sreu u dana{njoj
teoriji i praksi u skladu sa ASCA nomenklaturom.

Discussion

Diskusija

The problem of comparative studies that compared several

forms of periodization of strength training is expressed in
present theory and practice of sport. Despite the large number of scientific papers about periodization, we find a very
small number of studies (Baker, Wilson, & Carlyon, 1994;
Buford et al., 2007; Prestes et al., 2009; Rhea et al., 2002),
which are directly comparing the effects of different forms
of periodization of strength training. Knowledge gained from
studies of periodization of training is significantly less than
the overall knowledge of periodization gained thorough
practical experience. Therefore, the majority of today's
patterns is based on multi-year practical experience of elite
coaches with additions from literature (Baker, 2007).

Problem komparativnih istraivanja u kojima se poredi nekoliko obrazaca periodizacije treninga snage, veoma je izraen u dana{njoj teoriji i praksi sporta. I pored velikog broja
naunih radova, u dostupnoj literturi, u kojima se pi{e o
periodizaciji, postoji relativno mali broj istraivanja (Baker,
Wilson i Carlyon, 1994; Buford i saradnici, 2007; Prestes i
saradnici, 2009; Rhea i saradnici, 2002) koja su direktno
poredila efekte razliitih obrazaca periodizacije treninga
snage.

Znanje steeno istraivanjima periodizacije treninga, znaajno je

manje od sveukupnog znanja o periodizaciji steenog praktinim
iskustvom pa je iz tog razloga veliki deo dana{njih varijanti baziran na dugogodi{njem praktinom iskustvu elitnih trenera uz
dopune iz strune literature (Baker, 2007).

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Slika 1: Blaga linearna varijanta intenzifikacije trenanog optereenja u trajanju od 12 nedelja (modifikovano prema Baker, 2007)
Figure 1: A smooth linear variant of training load intensification for 12 weeks period (modified according to Baker, 2007)

Legend/Legenda: Blaga linerana varijanta periodizacije - Smooth linear variant of periodization;

Intenzitet - Intensity; Obim (broj ponavljanja) - Volume (No repetitions); Nedelja - Weeks.

Linear and reverse linear

variant of periodization

Blaga linerana i obrnuta

linerana varijanta intenzifikacije

The training cycle where the intensity increases in each

week of the cycle (as % of 1RM), is specified as a linear
method of intensification (Poliquin, 1992). Linear pattern of
intensification is characterized by gradual increase in inten-

Trenani ciklus u kome se intenzitet (kao % od 1 repetition

maximum-RM) poveava u svakoj nedelji ciklusa, oznaava se
kao linearni metod intenzifikacije. (Poliquin, 1992) Blaga linearna varijanta intenzifikacije se karakteri{e postepenim poveanjem

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sity of training stimulus ( 5% of 1RM each week). Although this pattern (Figure 1) is labeled as linear, intensity and
volume within one week can be changed in non-linear
shape (Ibid).
This pattern is best suited for athletes with little experience
in strength training (Ibid). This is appropriate way for improving both exercise technique and strength, predominantly
in lower-level athletes. As stated Kraemer et al. (2009), linear or so called classic model of periodization allows improvement in the basic fitness components and achieving the
highest level of ability (ex. maximum strength or rate of
force development) in a precisely defined period of time.
Reverse linear variant is characterized by high intensity loads
at the beginning of the cycle, which gradually decreases
while number of repetitions is increasing (Figure 2). The
study of Prestes et al. (2009), compared the effects of linear
and reverse linear pattern on the development of maximum
strength in trained subjects. Linear periodization variant
proved to be significantly more efficient for development of
maximum strength. On the other side, the reverse linear
variant is significantly more efficient than linear variant or
daily oscillatory variant in the development of strength endurance in 15-25RM zone (Rhea et al., 2003).

Proceedings 2010, 304-311

intenziteta trenanog stimulusa (npr. 5% od 1RM svake nedelje). Iako je ovaj obrazac (Slika 1) oznaen kao linearan intenzitet i obim u okviru jedne nedelje mogu da se menjaju nelinearno (Ibid).
Smatra se da je ovakva varijanta najpogodnija za sportiste sa
malim iskustvom u treningu snage (Ibid). Ovakav oblik poveanja
trenanih zahteva, predstavlja dobar nain za istovremeno
usavr{avanje tehnike izvoenja vebi i unapreenje snage, dominantno kod sportista nieg nivoa treniranosti. Prema preporukama Amerikog Koleda za sportsku medicinu iz 2009. godine
(Kraemer i saradnici, 2009), linearni, odnosno tzv. klasini model
periodizacije omoguuje unapreenje osnovnih komponenti
pripremljenosti i dostizanje najvi{eg nivoa odreenje sposobnosti (npr. maksimalne snage ili brzine razvoja sile - RFD) u precizno
odreenom vremenskom periodu.
Obrnuta linearna varijanta se karakteri{e visokim intenzitetom
optereenja na poetku ciklusa, koji postepeno opada pri emu
broj ponavljanja raste (Slika 2). U istraivanju Prestesa i saradnici (2009), poreeni su efekti linearnog i obrnutog linearnog
obrazca na razvoj maksimalne snage na treniranim ispitanicima.
Linearna varijanta periodizacije pokazala se znaajno efikasnijom
za razvoj maksimalne snage u odnosu na obrnutu linearnu varijantu. Sa druge strane, obrnuta linearna varijanta znaajno efikasnija od linearne varijante intenzifikacije kao i od dnevne oscilatorne varijante intenzifikacije za razvoj izdrljivosti u snazi u
zoni 15-25RM. (Rhea i saradnici, 2003)

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Slika 2: Linearna i obrnuta linearna varijanta periodizacije u okviru nedeljnih mikrociklusa (Prestes i saradnici, 2009)
Figure 2: Linear and reverse linear periodization patterns in weekly micro cycles (Prestes et al. 2009)

Legend/Legenda: Linerna periodizacija - Linear periodization; Obrnuta linearna periodizacija Reverse linear periodization.

Block (step) variants of periodization

Blokovska (stepenasta) varijanta periodizacije

Block variant of periodization is characterized with three

phases of different training intensities and goals. These three
phases or the block include: block of hypertrophy (often
referred to as strength endurance block), basic block of strengt

Blokovska varijanta u treningu snage se deli na tri faze sa

razliitim trenanim ciljevima i intenzitetima trenanih stimulusa. Ove tri faze, odnosno bloka ine: blok hipertrofije
(koji se esto naziva i blok izdrljivosti u snazi), bazini blok

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Zbornik radova 2010, 304-311

/ power and taper block of strength / power (Baker, 2007). sile/snage i tejper blok sile/snage (Baker, 2007). Progresija
The progression of intensity can be linear or nonlinear.
intenziteta moe biti linearna ili nelinearna.
Block variant is characterized by a sudden drop in volume Blokovsku varijatnu karakteri{e nagli pad obima i rast intenziand increase intensity of training load on the transition be- teta trenanog optereenja na prelazu izmeu blokova. Ovatween blocks. Such pronounced changes in the volume and ko nagla{ene promene u obimu i intenzitetu predstavljaju
intensity are appropriate stimulus for improvement of elite adekvatan stimulus za napredak vrhunskih sportista i omoathletes and enable progress by the delayed training effects guavaju napredak preko odloenih trenanih efekata (Slika
(Figure 3). Sharp changes of intensity can be hazardous for 3). O{tre promene intenziteta mogu da predstavljaju preveliless experienced athletes and therefore this variant can be ki {ok za manje iskusne sportiste pa se zato blokovski obrazac
recommended in training of high-level athletes (Baker, 2007; periodizacije preporuuje u treningu iskusnih sportista visokog
nivoa treniranosti (Baker, 2007; Issurin, 2009; Siff, 2000).
Issurin, 2009; Siff, 2000).
Slika 3: Blokovska varijanta periodizacije sa nelinearnom intenzifikacijom optereenja (modifikovano prema Baker, 2007)
Figure 3: Block periodization variant with non-linear intensification of training load (modified according to Baker, 2007)

Block variant with non-linear intensification can be most

usually encountered in practice. Three weeks of progressive
loading is followed by one week of unloading with the same
number of repetitions and decreased intensity. Unloading
in every four week of cycle, allows adaptation and performance improvement. This system advocates and Bompa et
al. (2003) but use the term step-like variant of periodization.
In theory, block pattern can be applied with linear intensification with progressive, week by week increase in intensity while the volume of loading is varied. Although theoretically possible, the practical application of this variant will
probably lead to overtraining. Results of comparative research
(Rhea et al., 2002) showed that the group trained by block
pattern with linear intensification, achieved double less
improvement (14.37%) compared to the group that trained
with undulating pattern of loading (28.78%).

Blokovska varijanta sa nelinearnom inzifikacijom se najee

moe sresti u praksi. Nakon 3 nedelje progresivnog poveanja
optereenja, sledi jedna nedelja rastereenja u kojoj je broj
ponavljanja isti ali je intenzitet snien u odnosu na prvu nedelju ciklusa. Rastereenje u svakoj etvrtoj nedelji ciklusa,
omoguava adaptaciju i napredak. Ovakav sistem zagovaraju
i Bompa i saradnici (2003) ali koriste termin stepenasta varijanta periodizacije.
Teorijski posmatrano, u blokovskom obrazcu moe se primeniti linearna intenzifikacija optereenja pri emu intenzitet
progresivno raste iz nedelje u nedelju a samo obim varira.
Iako teorijski mogua, primena ove varijante u praksi moe
relativno brzo dovesti do stanja pretreniranosti. Rezultati
komprativnog istraivanja (Rhea i saradnici, 2002) su pokazali da grupa koja trenira po blokovskom principu uz linearnu
intenzifikaciju, ostvaruje dvostruko manji napredak (14,37%)
u odnosu na grupu koja trenira po principu dnevnih varijacija
u intenzitetu i obimu (28,78%) optereenja.

Undulating variants of periodization

Oscilatorne varijante periodizacije

Weekly undulating variant is characterized by changes in

intensity from low to high every two weeks (Figure 4). Compared with the aforementioned variants, these fluctuations
are higher than in the smooth linear variant but smaller than
in the block variants.

Nedeljna oscilatorna varijanta, karakteri{e se promenama u

intenzitetu od niskog prema visokom na svake dve nedelje
(Slika 4). U poreenju sa prethodno navedenim varijantama,
ove oscilacije su prema poveanju ukupnog optereenja
vee u odnosu na blagu linearnu varijantu ali manje u odnosu na blokovske varijante.

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Legend/Legenda: Blokovska varijanta sa nelinearnom periodizacijom - Block periodization variant

with non-linear intensification; Intenzitet - Intensity; Obim (broj ponavljanja) - Volume (No
repetitions); Nedelja - Weeks.

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Slika 4: Nedeljna oscilatorna varijanta periodizacije (modifikovano prema Baker, 2007)

Figure 4: Weekly undulating variant of periodization (modified according to Baker, 2007)

Legend/Legenda: Nedeljna oscilatorna varijanta periodizacije - Weekly undulating variant of periodization; Intenzitet - Intensity; Obim (broj ponavljanja) - Volume (No repetitions); Nedelja - Weeks.
Looking at the whole 12 week cycle, the intensity of the Posmatrano na nivou celog ciklusa od 12 nedelja, intenzitet
stimulus progressively increases in four weeks while in the stimulusa progresivno raste etiri nedelje a u petoj blago
fifth slightly decreases and then increases again for four opada, nakon ega ponovo raste etiri nedelje. Obim je
weeks. The volume of loading is the basic parameter that osnovni parametar koji oscilira na dvonedeljnom nivou.
oscillates bi-weekly. This pattern of progression is appropri- Ovakav nain progresije trenanog optereenja, primeren
ate for the athletes who have adapted to a slight linear je sportistima koji su se adaptirali na blagi linearni obrazac
pattern of intensification or for those who respond well on intenzifikacije ili onima kojima odgovaraju promene trenabi-weekly changes in training objectives (Baker, 2007). In a nih ciljeva na svake dve nedelje (Baker, 2007). U kompacomparative study conducted by Baker, Wilson and Carlyon rativnom istraivanju koje su sproveli Baker i sradnici (1994),
(1994), the oscillatory pattern of periodization produced oscilatornim obrazcem periodizacije je ostvaren vei napremore improvement in comparison to the block variant with dak u poreenju sa blokovskom varijantom sa linearnom
linear intensification of load (16.4% compared to 11.6%). intenzifikacijom optereenja (16,4% u odnosu na 11,6%).
In coaching practice this principle advocates Poliquin (1988), U trenanoj praksi ovaj princip zagovara Poliquin (1988),
who analyzed it the throughout accumulation-intensificati- koji ga analizira kroz akumulacijsko-intenzifikacijsku varion variant (Table 1).
jantu (Tabela 1).
Tabela 1: Primena oscilatornog principa periodizacije u okviru faza akumulacije i intenzifikacije (Poliquin, 1988)
Table 1: Application of oscillatory principles of periodization in accumulation and intensification phase (Poliquin, 1988)
Altering accumulation and intensification phases according to undulating principles
Week
Intensity
Number of repetitions
Number of sets

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Volume

1-2

3-4

5-6

7-8

9-10

11-12

70-75%

82-88%

75-78%

85-90%

80-85%

90-95%

10-12

4-6

8-10

3-5

5-7

2-3

30-36

20-30

32-40

15-25

20-28

12-18

Legend/Legenda: Altering accumulation and intensification phases according to undulating principles - Izmena faza akumulacije i intenzifikacije po oscilatornom principu; Week - Nedelja;
Intensity - Intenzitet; Number of repetitions - Broj ponavljanja; Number of sets - Broj serija; Volume - Ukupni obim.
Daily undulating variant of periodization is promoted by
Kraemer and Fleck (2007) and today is the most analyzed
pattern in scientific research. The foundation of this pattern
characterizes variation in training goals and load components
on daily basis from workout to workout (Table 2).
Training in different RM zones, which rotates within the
weekly cycle, allows greater progress in the power in com-

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Dnevna oscilatorna varijanta periodizacije, promovisana od

Kraemera i Flecka (2007) danas je naje{e ispitivana varijanta u istraivanjima. Osnovu ove varijante ini oscilacija
komponenti optereenja i promena cilja iz treninga u trening
(Tabela 2).
Treninzi u razliitim zonama intenziteta, koji se smenjuju u
okviru nedeljnih ciklusa, omoguavaju vei napredak u snazi

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Zbornik radova 2010, 304-311

Tabela 2: Nelinearna periodizacija treninga snage u okviru dva nedeljna mikrociklusa (Izvor: Kraemer i Fleck, 2007)
Table 2: Non-linear periodization of strength training in the two weekly micro cycles (Source: Kraemer, & Fleck, 2007)
Day
Monday

Objective
Strength endurance

Wednesday Hypertrophy

Number
of sets

Number
of repetitions

12-15RM

8-10RM

Friday

Maximal strength (maintaining)

3-4

4-6RM

Monday

Maximal strength

4-5

1-3RM

Wednesday Speed strength (Olympic lifts)

3-8

3-6 x 30-70%RM

12-15RM

Friday

Strength endurance

Legend/Legenda: Day - Dan; Objective - Cilj; Number of sets - Broj serija; Number of repetitions
- Broj ponavljanja; Monday - Ponedaljak; Wednesday - Sreda; Priday - Petak; Strength
endurance - Izdrljivost u snazi; Hypertrophy - Hipertrofija; Maxilam strength (maintaining) - Maksilamna snaga )odravanje); Maximal strength - Maksimalna snaga; Speed strenth
(Olympic lifts) - Brzinska snaga (OL).
Slika 5: Talasasta varijanta periodizacije optereenja (modifikovano prema Baker, 2007)
Figure 5: Wave-like variant of periodization (modified according to Baker, 2007)

pare to the traditional linear or block training. According to

this variant, the athlete does not conduct whole cycle in the
same RM zone and training intensity changes on daily basis.
This form of training is used throughout the whole season
and thereby allows the maintenance and development of
skills throughout the season (Kraemer & Fleck, 2007). The
research of trained firefighters (Peterson et al., 2008) showed
that this oscillatory pattern is particularly suitable for training
of populations who needs constant adaptation in several
physiological parameters. In a study on recreationally trained persons (Buford et al., 2007), weekly and daily undulating
patterns produced similar improvements as linear pattern of
periodization.

od tradicionalnog linearnog treninga ili treninga po blokovima.

Prema ovoj varijanti, sportista ne provodi nijedan ceo ciklus u
istoj zoni intenziteta ve se iz treninga u trening intenzitet menja. Ovakav obrazac treninga se koristi tokom cele sezone i pri
tome omoguava odravanje i razvoj sposobnosti tokom cele
sezone. (Kraemer i Fleck, 2007) Rezultati istraivanja na treniranim vatrogascima (Peterson i saradnici, 2008) pokazuju da je
ovakav oscilatorni obrazac izuzetno pogodan za trening populacija kojima je potrebna stalna i konkurenta adaptacija u vi{e
fiziolo{kih parametara pripremljenosti. U istraivanju na rekreativcima (Buford i saradnici, 2007), oscilatorni obrazci periodizacije na nedeljnom i na dnevnom nivou su doprineli istom
napretku u treniranosti kao i linearni obrazac periodizacije.

Wave-like variant of periodization

Talasasta vrijanta periodizacije

Although the principle of wave-like training loads can be

often seen in the analysis of large cycles and the variation in
total training load, a wave-like pattern can be also seen in

Iako se princip talasastog ili valovitog trenanog optereenja

moe naje{e videti prilikom analize velikih ciklusa i ukupnog
trenanog optereenja talasasta varijanta se moe posmatrati
i u okviru periodizacije treninga snage. Ovaj obrazac karakteri{e

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Legend/Legenda: Talasasta varijanta periodizacije - Wave-like variant of periodization; Intenzitet

- Intensity; Obim (broj ponavljanja) - Volume (No repetitions); Nedelja - Weeks.

Ranisavljevi, I., & Ili, V.: ANALYZE OF PERIODIZATION VARIANTS IN STRENGHT...

the periodization of strength training. This pattern is characterized by change in the intensity and in volume of the resistance each week of the cycle (Figure 5), and the main
difference from undulating variants is in the number of
completed training weeks before change in load components.
The basic wave-like intensification pattern comes from
weight lifting. Volumes (observed in the number of repetitions) from week to week declines and the intensity increases. This wave is three to four weeks long, after the cycle
repeats with a slightly increased intensity and reduced the
number of repetitions (Baker, 2007). In a study conducted
by Baker and Newton (2006), wave-like loading pattern is
used for 8 weeks. The whole cycle is basically made up of
two repeated blocks of three weeks, with an additional introduction week, which is dedicated to hypertrophy, and
the final eighth week, which is predominantly devoted to
the maximum and speed strength. This pattern of periodization has proven to be highly effective in maintaining and
developing maximum strength throughout long cycles. This
variant proved to be very efficient in research conducted on
the professional rugby players who had long experience in
strength training (Baker, 2001). Although this pattern does
not distinguish specific recovery cycles, increase volume and
reduce the intensity in every 4 or 5 weeks, enables sufficient
active recovery for experienced athletes.

Conclusion
Analyzed variants of strength training periodization are an
attempt to create a unique systematization that would allow
better monitoring and control of the training effects. It is
extremely difficult to make a clear line in the practical application of certain varieties. From these theoretical and
practical examples, it is likely that the use of only one of
those unlikely lead to optimal competitive performances.
Although relatively large number of studies monitored the
effects of different training patterns, there are no studies
with uniform protocol that analyzed and compared the effects of different periodization variants. Definitive conclusions about the optimal periodization pattern and efficiency
of the presented patterns in strength training of elite athletes
are open questions for the future research.

PROFESSIONAL PAPER
STRUNI LANAK

Reference
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Proceedings 2010, 304-311

promena i intenziteta i obima optereenja u svakoj nedelji

ciklusa (Slika 5), a osnovna razliku u odnosu na oscilatornu
varijantu je u broju nedelja treninga koje se realizuju nakon
kojih dolazi do promene komponenti optereenja.
U bazinom talasastom obrazcu intenzifikacije koji potie iz
dizanja tegova, obim treninga (posmatran kroz broj ponavljanja) iz nedelje u nedelju opada dok intenzitet raste.
Ovakav talas traje tri do etiri nedelje nakon ega se ciklus
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sproveli Baker i Newton (2006), kori{en je talasasti obrazac
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i brzinskoj snazi. Navedeni obrazac periodizacije se pokazao
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u okviru dugih ciklusa. Ova varijanta se takoe pokazala
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Zakljuak
Analizirani obrazci treninga, predstavljaju poku{aj da se u
okviru periodizacije treninga snage kreira jedinstvena sistematizacija koja bi omoguila bolje praenje i kontrolu trenanih efekata. Izuzetno je te{ko napraviti granicu prilikom
primene odreenih varijanti, a iz navedenih teorijskih i
praktinih primera postoji velika verovatnoa da primena
samo jednog od navedenih te{ko moe da dovede do optimalnih rezultata na takmienjima. Iako postoji relativno
veliki broj studija u kojima se prate efekti razliitih trenanih
programa i dalje je ne postoje studije u kojima se putem
unificiranih protokola prate, analiziraju i uporeuju efekti
razliitih varijanti. Definitivni zakljuak o vrsti obrazca periodizacije pomou koga se postiu optimalni efekti treninga
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Ranisavljevi, I. i Ili, V.: ANALIZA VARIJANTI PERIODIZACIJE TRENINGA...

Received: October, 1st 2010

Correspodence to:
Vladimir Ili, PhD
Bore Prodanovia 1a
11000 Belgrade
Serbia
Phone: +381 11 27 65 828

+381 62 66 66 81
E-mail: vladimir.ilicdif.bg.ac.rs

periodized programs with equated volume and intensity for strength. J Strength Cond Res, 16(2), 250-255.
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S.D., Alvar, B.A., & Thomas, A.B. (2003). A comparison of linear and daily undulating periodized programs
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Primljeno: 1. okotobar 2010. godine
Korespodencija:
dr Vladimir Ili
Bore Prodanovia 1a
11000 Belgrade
Srbija
Telefon: +381 11 27 65 828
+381 62 66 66 81
E-mail: vladimir.ilicdif.bg.ac.rs

PROFESSIONAL PAPER
STRUNI LANAK

Prestes, J., De Lima, C., Frolinni, A.B., Donnato, F.F., &

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