The Effects of an Adjustable Workout System on Performance Gains in Collegiate Athletes

While research on the general topic of periodization is abundant, there have been limited investigations into different periodization strategies in varsity collegiate athletes. Furthermore, how state of preparedness and autonomy affect daily workouts is unknown at present.Purpose: to determine if significant increases in performance variables would be present between a Traditional Periodization (TP) versus Flexible Periodization (FP) program.Methods: 34 intercollegiate lacrosse players of both sexes completed pre-and post- test measures of bench press, deadlift, vertical jump, sprinting speed and change of direction. After initial testing, subjects were randomly assigned to one of two training groups: TP (n=17, age=19.9±1.3 years, height=1.73± 0.07m, mass=73.33±14.19 kg) or FP (n=17, age=19.4±1.4 years, height=1.72± 0.10m, mass=72.32±13.73 kg). Both groups trained three days per week for eight weeks. The TP group completed all workout volume and intensity as prescribed by the college’s head strength and conditioning coach. However, the FP group adjusted workout volume and intensity based on a Daily State of Preparedness Questionnaire.Results: Although pre- to post- test improvements were observed for the whole subject population (range: +1.2% to +9.5%), a series of ANOVA tests demonstrated no statistically significant between-group differences for pre- to post-test changes in any of the performance tests (range of p-values: 0.21 – 0.86).Conclusion: Although FP does not appear to be more effective than TP for eliciting performance gains, it may provide greater levels of autonomy while eliciting equivalent levels of improvement. Therefore, we conclude that FP based on state of preparedness may be a viable training strategy.