The effects of periodisation methodology on sprint performance and neuromuscular adaptation following 8-weeks of training: Focused versus mixed methods approach

This study compared the effects of a focused versus mixed-methods periodised strength and speed training program on performance and neuromuscular outcomes. Twenty strength-trained individuals (12 males, 8 females; age, 24.3 ± 6.6 years) completed an 8-week training intervention consisting of three weekly training sessions. The focused group (n = 9) undertook a strength-focused block, followed by speed-focused block, whilst the mixed group (n = 11) completed an even distribution of strength and speed training throughout. Performance testing was conducted at baseline, mid-intervention, and post-intervention, and included 40-m sprint, three repetition maximum (3RM) back squat, countermovement jump (CMJ), drop jump, and isometric squat. Lower-limb neuromuscular activity was assessed using surface electromyography (EMG) during the CMJ and drop jump. Significant main effects for time were observed for drop jump contact time ( p = 0.046), isometric squat peak force ( p = 0.001), relative 3RM back squat ( p < 0.0001), and 3RM back squat (p < 0.0001), while isometric force at 100 milliseconds had a significant interaction effect ( p = 0.02). No other variables exhibited significant main effects. These findings highlight that both focused and mixed-methods periodisation strategies are effective for improving maximal strength qualities, however, the transfer to sprint performance appears less direct. Collectively, these exploratory findings suggest that the periodisation strategy of strength and speed measures may be less critical than previously assumed, and instead the overall training dose may be of more relevance.