Hematological and running performance modification of trained athletes after reverse vs. block training periodization
The aim of the present study was to analyze the effect of block (BP) and a reverse training periodization (RP) in the hematological and running performance of amateur trained athletes. Modifications in hematological, aerobic, and anaerobic running performance and countermovement jump before and afte...
- Autores:
-
Gómez Martín, Juan Pablo
Clemente-Suárez, Vicente Javier
Ramos Campo, Domingo Jesús
- Tipo de recurso:
- Article of journal
- Fecha de publicación:
- 2020
- Institución:
- Corporación Universidad de la Costa
- Repositorio:
- REDICUC - Repositorio CUC
- Idioma:
- eng
- OAI Identifier:
- oai:repositorio.cuc.edu.co:11323/7831
- Acceso en línea:
- https://hdl.handle.net/11323/7831
https://repositorio.cuc.edu.co/
- Palabra clave:
- Rights
- openAccess
- License
- Attribution-NonCommercial-NoDerivatives 4.0 International
| id |
RCUC2_27df2cfcdf4e9e1230ad7b0126213b21 |
|---|---|
| oai_identifier_str |
oai:repositorio.cuc.edu.co:11323/7831 |
| network_acronym_str |
RCUC2 |
| network_name_str |
REDICUC - Repositorio CUC |
| repository_id_str |
|
| dc.title.spa.fl_str_mv |
Hematological and running performance modification of trained athletes after reverse vs. block training periodization |
| title |
Hematological and running performance modification of trained athletes after reverse vs. block training periodization |
| spellingShingle |
Hematological and running performance modification of trained athletes after reverse vs. block training periodization |
| title_short |
Hematological and running performance modification of trained athletes after reverse vs. block training periodization |
| title_full |
Hematological and running performance modification of trained athletes after reverse vs. block training periodization |
| title_fullStr |
Hematological and running performance modification of trained athletes after reverse vs. block training periodization |
| title_full_unstemmed |
Hematological and running performance modification of trained athletes after reverse vs. block training periodization |
| title_sort |
Hematological and running performance modification of trained athletes after reverse vs. block training periodization |
| dc.creator.fl_str_mv |
Gómez Martín, Juan Pablo Clemente-Suárez, Vicente Javier Ramos Campo, Domingo Jesús |
| dc.contributor.author.spa.fl_str_mv |
Gómez Martín, Juan Pablo Clemente-Suárez, Vicente Javier Ramos Campo, Domingo Jesús |
| description |
The aim of the present study was to analyze the effect of block (BP) and a reverse training periodization (RP) in the hematological and running performance of amateur trained athletes. Modifications in hematological, aerobic, and anaerobic running performance and countermovement jump before and after twelve weeks of BP vs. RP training programs were analyzed in 16 trained athletes (eight males: 40.0 ± 6.2 years; 179.2 ± 12.8 cm; 73.8 ± 12.2 kg; and eight females: 34.2 ± 4.1 years; 163.4 ± 9.6 cm; 57.0 ± 11.0 kg). A significant decrease in heart rate (HR) at ventilatory threshold (VT1) (p = 0.031; ES = 1.40) was observed in RP without changes in BP. In addition, RP increased significantly VO2max (p = 0.004; ES = 0.47), speed at VO2max (p = 0.001; ES = 1.07), HR at VT2 (p < 0.001; ES = 1.32) and VT1 (p = 0.046; ES = 0.57), while BP improved VO2max (p = 0.004; ES = 0.51), speed at VO 2 max (p = 0.016; ES = 0.92), and HR at VT2 (p = 0.023; ES = 0.78). In addition, only RP increased anaerobic performance in a running-based anaerobic sprint test (RAST) (mean sprint: p = 0.009; ES = 0.40, best sprint: p = 0.019; ES = 0.30 and total time: p = 0.009; ES = 0.40). Moreover, both types of training periodization proposed in this study maintained hematological values and efficiently improved jump performance (p = 0.044; ES = 0.6) in RP and p = 0.001; ES = 0.75 in BP). Therefore, twelve weeks of either RP or BP is an effective strategy to increase jump and aerobic running performance maintaining hematological values, but only RP increases anaerobic running performance. |
| publishDate |
2020 |
| dc.date.issued.none.fl_str_mv |
2020 |
| dc.date.accessioned.none.fl_str_mv |
2021-02-04T23:29:45Z |
| dc.date.available.none.fl_str_mv |
2021-02-04T23:29:45Z |
| dc.type.spa.fl_str_mv |
Artículo de revista |
| dc.type.coar.fl_str_mv |
http://purl.org/coar/resource_type/c_2df8fbb1 |
| dc.type.coar.spa.fl_str_mv |
http://purl.org/coar/resource_type/c_6501 |
| dc.type.content.spa.fl_str_mv |
Text |
| dc.type.driver.spa.fl_str_mv |
info:eu-repo/semantics/article |
| dc.type.redcol.spa.fl_str_mv |
http://purl.org/redcol/resource_type/ART |
| dc.type.version.spa.fl_str_mv |
info:eu-repo/semantics/acceptedVersion |
| format |
http://purl.org/coar/resource_type/c_6501 |
| status_str |
acceptedVersion |
| dc.identifier.uri.spa.fl_str_mv |
https://hdl.handle.net/11323/7831 |
| dc.identifier.doi.spa.fl_str_mv |
10.3390/ijerph17134825 |
| dc.identifier.instname.spa.fl_str_mv |
Corporación Universidad de la Costa |
| dc.identifier.reponame.spa.fl_str_mv |
REDICUC - Repositorio CUC |
| dc.identifier.repourl.spa.fl_str_mv |
https://repositorio.cuc.edu.co/ |
| url |
https://hdl.handle.net/11323/7831 https://repositorio.cuc.edu.co/ |
| identifier_str_mv |
10.3390/ijerph17134825 Corporación Universidad de la Costa REDICUC - Repositorio CUC |
| dc.language.iso.none.fl_str_mv |
eng |
| language |
eng |
| dc.relation.references.spa.fl_str_mv |
Effectiveness of Reverse vs. Traditional Linear Training Periodization in Triathlon Validity and Reliability of a 10 Hz GPS for Assessing Variable and Mean Running Speed Autonomic Adaption to Clinical Simulation in Psychology Students: Teaching Applications Do traditional and reverse swimming training periodizations lead to similar aerobic performance improvements? Amateur endurance triathletes’ performance is improved independently of volume or intensity based training The Use of Autonomic Modulation Device to Control Training Performance after High-Intensity Interval Training Program Effect of α-tocopherol megadoses on hematologic parameters and antioxidant capacity of rats in an ultraendurance probe Effectiveness of an applied high intensity interval training as a specific operative training Do traditional and reverse swimming training periodizations lead to similar aerobic performance improvements? Periodized training archive better autonomic modulation and aerobic performance than non periodized training |
| dc.rights.spa.fl_str_mv |
Attribution-NonCommercial-NoDerivatives 4.0 International |
| dc.rights.uri.spa.fl_str_mv |
http://creativecommons.org/licenses/by-nc-nd/4.0/ |
| dc.rights.accessrights.spa.fl_str_mv |
info:eu-repo/semantics/openAccess |
| dc.rights.coar.spa.fl_str_mv |
http://purl.org/coar/access_right/c_abf2 |
| rights_invalid_str_mv |
Attribution-NonCommercial-NoDerivatives 4.0 International http://creativecommons.org/licenses/by-nc-nd/4.0/ http://purl.org/coar/access_right/c_abf2 |
| eu_rights_str_mv |
openAccess |
| dc.format.mimetype.spa.fl_str_mv |
application/pdf |
| dc.publisher.spa.fl_str_mv |
Corporación Universidad de la Costa |
| dc.source.spa.fl_str_mv |
International Journal of Environmental Research and Public Health |
| institution |
Corporación Universidad de la Costa |
| dc.source.url.spa.fl_str_mv |
https://www.researchgate.net/publication/342713501_Hematological_and_Running_Performance_Modification_of_Trained_Athletes_after_Reverse_vs_Block_Training_Periodization |
| bitstream.url.fl_str_mv |
https://repositorio.cuc.edu.co/bitstreams/491fc5d3-f63d-45bd-a3a1-2e95569f74a7/download https://repositorio.cuc.edu.co/bitstreams/cdb0dd57-86e6-4ffc-b43d-d9b4f70d84d8/download https://repositorio.cuc.edu.co/bitstreams/3ee842c2-11be-44c0-9be0-f843e47cde01/download https://repositorio.cuc.edu.co/bitstreams/90259d0b-3a92-41a4-a54a-f71ebb2eb02f/download https://repositorio.cuc.edu.co/bitstreams/aef52b9d-0496-42a0-9815-f095ee5d1c71/download |
| bitstream.checksum.fl_str_mv |
348e71fd57778e6213c6ae0ddc74503a 4460e5956bc1d1639be9ae6146a50347 e30e9215131d99561d40d6b0abbe9bad bdc30142a8120b545c63888507e7b621 027ba81180c0c32f9910f8481b8d6e84 |
| bitstream.checksumAlgorithm.fl_str_mv |
MD5 MD5 MD5 MD5 MD5 |
| repository.name.fl_str_mv |
Repositorio de la Universidad de la Costa CUC |
| repository.mail.fl_str_mv |
repdigital@cuc.edu.co |
| _version_ |
1828166724446322688 |
| spelling |
Gómez Martín, Juan PabloClemente-Suárez, Vicente JavierRamos Campo, Domingo Jesús2021-02-04T23:29:45Z2021-02-04T23:29:45Z2020https://hdl.handle.net/11323/783110.3390/ijerph17134825Corporación Universidad de la CostaREDICUC - Repositorio CUChttps://repositorio.cuc.edu.co/The aim of the present study was to analyze the effect of block (BP) and a reverse training periodization (RP) in the hematological and running performance of amateur trained athletes. Modifications in hematological, aerobic, and anaerobic running performance and countermovement jump before and after twelve weeks of BP vs. RP training programs were analyzed in 16 trained athletes (eight males: 40.0 ± 6.2 years; 179.2 ± 12.8 cm; 73.8 ± 12.2 kg; and eight females: 34.2 ± 4.1 years; 163.4 ± 9.6 cm; 57.0 ± 11.0 kg). A significant decrease in heart rate (HR) at ventilatory threshold (VT1) (p = 0.031; ES = 1.40) was observed in RP without changes in BP. In addition, RP increased significantly VO2max (p = 0.004; ES = 0.47), speed at VO2max (p = 0.001; ES = 1.07), HR at VT2 (p < 0.001; ES = 1.32) and VT1 (p = 0.046; ES = 0.57), while BP improved VO2max (p = 0.004; ES = 0.51), speed at VO 2 max (p = 0.016; ES = 0.92), and HR at VT2 (p = 0.023; ES = 0.78). In addition, only RP increased anaerobic performance in a running-based anaerobic sprint test (RAST) (mean sprint: p = 0.009; ES = 0.40, best sprint: p = 0.019; ES = 0.30 and total time: p = 0.009; ES = 0.40). Moreover, both types of training periodization proposed in this study maintained hematological values and efficiently improved jump performance (p = 0.044; ES = 0.6) in RP and p = 0.001; ES = 0.75 in BP). Therefore, twelve weeks of either RP or BP is an effective strategy to increase jump and aerobic running performance maintaining hematological values, but only RP increases anaerobic running performance.Gómez Martín, Juan PabloClemente-Suárez, Vicente Javier-will be generated-orcid-0000-0002-2397-2801-600Ramos Campo, Domingo Jesúsapplication/pdfengCorporación Universidad de la CostaAttribution-NonCommercial-NoDerivatives 4.0 Internationalhttp://creativecommons.org/licenses/by-nc-nd/4.0/info:eu-repo/semantics/openAccesshttp://purl.org/coar/access_right/c_abf2International Journal of Environmental Research and Public Healthhttps://www.researchgate.net/publication/342713501_Hematological_and_Running_Performance_Modification_of_Trained_Athletes_after_Reverse_vs_Block_Training_PeriodizationHematological and running performance modification of trained athletes after reverse vs. block training periodizationArtículo de revistahttp://purl.org/coar/resource_type/c_6501http://purl.org/coar/resource_type/c_2df8fbb1Textinfo:eu-repo/semantics/articlehttp://purl.org/redcol/resource_type/ARTinfo:eu-repo/semantics/acceptedVersionEffectiveness of Reverse vs. Traditional Linear Training Periodization in TriathlonValidity and Reliability of a 10 Hz GPS for Assessing Variable and Mean Running SpeedAutonomic Adaption to Clinical Simulation in Psychology Students: Teaching ApplicationsDo traditional and reverse swimming training periodizations lead to similar aerobic performance improvements?Amateur endurance triathletes’ performance is improved independently of volume or intensity based trainingThe Use of Autonomic Modulation Device to Control Training Performance after High-Intensity Interval Training ProgramEffect of α-tocopherol megadoses on hematologic parameters and antioxidant capacity of rats in an ultraendurance probeEffectiveness of an applied high intensity interval training as a specific operative trainingDo traditional and reverse swimming training periodizations lead to similar aerobic performance improvements?Periodized training archive better autonomic modulation and aerobic performance than non periodized trainingPublicationORIGINALHematological and running performance modification of trained athletes after reverse vs. block training periodization.pdfHematological and running performance modification of trained athletes after reverse vs. block training periodization.pdfapplication/pdf102922https://repositorio.cuc.edu.co/bitstreams/491fc5d3-f63d-45bd-a3a1-2e95569f74a7/download348e71fd57778e6213c6ae0ddc74503aMD51CC-LICENSElicense_rdflicense_rdfapplication/rdf+xml; charset=utf-8805https://repositorio.cuc.edu.co/bitstreams/cdb0dd57-86e6-4ffc-b43d-d9b4f70d84d8/download4460e5956bc1d1639be9ae6146a50347MD52LICENSElicense.txtlicense.txttext/plain; charset=utf-83196https://repositorio.cuc.edu.co/bitstreams/3ee842c2-11be-44c0-9be0-f843e47cde01/downloade30e9215131d99561d40d6b0abbe9badMD53THUMBNAILHematological and running performance modification of trained athletes after reverse vs. block training periodization.pdf.jpgHematological and running performance modification of trained athletes after reverse vs. block training periodization.pdf.jpgimage/jpeg43031https://repositorio.cuc.edu.co/bitstreams/90259d0b-3a92-41a4-a54a-f71ebb2eb02f/downloadbdc30142a8120b545c63888507e7b621MD54TEXTHematological and running performance modification of trained athletes after reverse vs. block training periodization.pdf.txtHematological and running performance modification of trained athletes after reverse vs. block training periodization.pdf.txttext/plain1919https://repositorio.cuc.edu.co/bitstreams/aef52b9d-0496-42a0-9815-f095ee5d1c71/download027ba81180c0c32f9910f8481b8d6e84MD5511323/7831oai:repositorio.cuc.edu.co:11323/78312024-09-17 12:43:56.661http://creativecommons.org/licenses/by-nc-nd/4.0/Attribution-NonCommercial-NoDerivatives 4.0 Internationalopen.accesshttps://repositorio.cuc.edu.coRepositorio de la Universidad de la Costa CUCrepdigital@cuc.edu.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 |