What Periodization is Best for Women to Develop Strength and Power?

Resistance training programs for improving hypertrophy, strength, and power have normally followed the concept of periodization. When the volume of training was matched, no difference observed between linear and undulating periodization. But it is difficult to generalize the findings of many studies to the general population, and it was needed to look into the data among women subjects. Therefore, this study examined the efficacy of two periodized programs in producing changes to upper and lower body strength and power qualities:

• Linear periodization (vary training intensity and volume load every 3 weeks)
• Undulating periodization (vary every training sessions) 

RESEARCH TITLE:
Enhancing Muscular Qualities in Untrained Women: Linear versus Undulating Periodization

WHAT THEY DID:
The researchers compared the two methods of periodization. They recruited 20 untrained women, separated into two groups, and they performed a supervised 9-week of training, which was preceded by a 3-week of conditioning period.

OUTCOMES:

• Improvement in terms of time were observed. Both linear and undulating periodization enhanced the strength level in women from pre to post intervention.
• Both groups improved significantly in 1RM squat, bench press, and even in squat jump and bench throw. 
• No significant difference between groups.

PRACTICAL APPLICATION:
For women who participate in recreational and amateur level sports, but have not undertaken resistance training, both linear and undulating periodization were equally effective in improving strength and power qualities within 9 weeks of intensive training.

• Now, if you're women and untrained, and wishes to improve strength and power, you can choose either linear and undulating periodization. 
• Training program as follows:

Reference