TrainingPaper

Original periodization for individual medley swimmer DOI: https://doi.org/10.5114/biolsport.2022.109954

Training periodization for a world-class 400 meters individual

medley swimmer
AUTHORS: José María González-Ravé1, David B. Pyne2, José Antonio del Castillo1,5, Fernando Corresponding author:
González-Mohíno1,3, Michael H Stone4 Fernando González-Mohíno
University of Castilla La Mancha
Sports Training Laboratory
1
Sport Training Laboratory. Faculty of Sport Sciences. University of Castilla la Mancha, Spain Faculty of Sports Sciences
2 Carlos III Avenue, 45008
University of Canberra, Research Institute for Sport and Exercise, Faculty of Health, 11 Kirinari St, Bruce, ACT,
Toledo, Spain
2617, Australia Tel.: + 34690216354
3
Facultad de Ciencias de la Vida y de la Naturaleza, Universidad Nebrija, Calle del Hostal s/n, 28248 Hoyo de E-mail: fernando.gmayoralas@
Manzanares, Madrid, Spain uclm.es
4
Center of Excellence for Sport Science and Coach Education, Dept. of Kinesiology, Leisure and Sport Sciences, ORCID:
East Tennessee State University, USA Jose Maria Gonzalez-Ravé
5 0000-0001-5953-4742
Spanish Swimming Federation, Spain
David B. Pyne
ABSTRACT: We present a case study of the periodized training by a world-class 400-m Individual Medley 000-0003-1555-5079
(IM) swimmer (4th in 2019 World Championships) in the season leading to a bronze medal in the 2018 European
Fernando González-Mohíno
Championship. The complexity of this IM preparation was based on the experiences, observations and innovations 0000-0002-6327-6958
of an Olympic swimming coach. Over 52 weeks, a traditional periodization model was employed using three
macrocycles. A total of 15 competitions were completed in the season increasing in frequency in the third
macrocycle. The training intensity distribution (TID) followed the pattern of a traditional pyramidal model in
general training and polarized and threshold models during specific training before competitions. Weekly training
volume ranged from 25 to 79 km, 24 to 87 km, and 25 to 90 km in each of the three macrocyles. Altitude
training comprised 23% of total training weeks. Haemoglobin [Hb] increased from 14.9 to 16.0 g/100 ml and
haematocrit from 45.1 to 48.1% after altitude training. Heart rate (HR) and [La-] decreased at submaximal
swimming intensities, while swimming velocity increased in the 8 × 100 m incremental swimming test in A2
(1.4%) and in AT (0.6%). Pull up power was increased 10% through the season.
Key words:
Progression
CITATION: Jose Maria Gonzalez-Ravé, David B. Pyne, José Antonio del Castillo et al. Training periodization for
Male
a world-class 400 meters individual medley swimmer. Biol Sport. 2022;39(4):883–888. Elite
Season
Received: 2021-04-30; Reviewed: 2021-09-11; Re-submitted: 2021-09-14; Accepted: 2021-09-26; Published: 2021-11-10 Macrocycles

INTRODUCTION
The individual medley (IM) events in swimming are performed with elite athletes. Each cycle was divided into preparatory, competitive
all four of the major strokes: freestyle, backstroke, breaststroke and and transition following the Matveyev’s proposal, with the aim of
butterfly. The IM is a more complex event than others because the building aerobic capacity first through a period of high-volume/low-
training of four different strokes creates unique energetic require- intensity training, before reducing volume and increasing the propor-
ments [1]. Many competitive swimmers spend most of their training tion of high-intensity training. The case study of a world-class athlete
time aiming to improve aerobic endurance, defined as the ability to can provide unique insights into the training preparation [6]. The
sustain a high percentage of VO2max for a long period, through care- aim of this case study was to contextualize individual medley peri-
ful and repeated activation of aerobic metabolism. This type of train- odization as a complex combination of training the four strokes,
ing is important for performance in events around 4 minutes such across three training macrocycles in one season, including regular
as the 400 m IM [2]. Accordingly, the physiological preparation for altitude training. We also evaluated the utility of a progressive incre-
a 400 m IM should cover primarily maximal aerobic power (rate of mental swimming test and selected power and biomedical tests to
adenosine triphosphate resynthesis), capacity (total amount of ad- monitor changes.
enosine triphosphate resynthesis from available fuels) and VO2max
(maximum oxygen uptake) [1]. MATERIALS AND METHODS
Numerous studies on swimming periodization have described The athlete described in this case study was a male international
a traditional model of training periodization [3–4], but there is little 400-m IM swimmer, Joan Lluís Pons Ramón (ESP), a finalist at the
information on IM training. The traditional periodization was devel- 2016 Rio Olympics and bronze medalist in 2018 European Cham-
oped by Matveyev [5] for improving the sport performance in Soviet pionships. The swimmer joined the training program in 2014–15

Biology of Sport, Vol. 39 No4, 2022 883

 Jose Maria Gonzalez-Ravé et al.

reaching a performance standard between 850–900 FINA points in general physical fitness and specific qualities oriented to medley
the 200 m butterfly and 400-m IM. The previous history of training swimming. The goal of second and third macrocycles was develop-
showed an increase of annual training volume (from 2500 km in ing specific qualities required for the 400-m IM, building from gen-
2015 to 3300 km in 2018), the number of weeks in each season eral to sport-specific qualities culminating in the taper and competi-
(from 46 to 52) and days of altitude training (from 40 in 2015 to tion (Figure 1). The importance of each swimming session was
63 in 2018), and volume of altitude training (from 421 km in 2015 coded from 1 (low) to 5 (high) over the season (Table 1). Figure 1 de-
to 760 km in 2018). The athlete was 19 years old when he achieved tails the volume, training intensity distribution, training contents,
a finals position at the 2016 Rio Olympics and a national record, training camp, competitions and tests in each macrocycle. The
and 21 years old at the Glasgow 2018 European Championships. weekly maximum volume increased through the season (from 79 km
The study was performed in accordance with the Principles of the to 90 km). There were marked increases in the weekly training
Declaration of Helsinki and approved by the local ethics committee volume between the first (55 ± 14 km) and second (68 ± 17 km)
(Approval Number CSEULS-PI-114/2016). The athlete provided macrocycles, and between the first and third (69 ± 15 km) macro-
formal written approval for explicit publication of his name, perfor- cycles. Training intensity distribution was described with a five-zone
mances and physiological details. system Z1–Z5 as Z1 =< 2 mmol/l; Z2 = from 2 to 4 mmol/l;
Figure 1 shows the main features of the season described in this Z3 => 4–6 mmol/l; Z4 = above 6 mmol/l of blood lactate concen-
study. The traditional periodization model was designed using three tration; and Z5 = maximal swimming speed [3].
macrocycles, and each macrocycle divided in the preparatory phase The duration of the general, specific and competitive in each of
with 2 sub-phases: general physical training and sport-specific the mesocycles were planned as follows: first macrocycle 6, 10 and
physical training [7]. The competitive phase is when the athletes 5 weeks; second macrocycle 4, 7 and 10 weeks; and the third
need to peak for a competition. Athletes may engage in mono-, bi- or macrocycle 3, 10 and 3 weeks. The first macrocycle emphasized
tri-phasic periodized programs depending on the priority of competi- development of aerobic power. The second macrocycle aimed to
tions within a given year [8]. Three distinctive peaks of total load increase both aerobic power and the anaerobic (or lactate) threshold
were identified, the main aim of the first macrocycle was to develop characterized by training up to 50 km/week. The third macrocycle

TABLE 1. Training contents detailing sequence and level of priority of training macrocycle for a world-class 400-m individual medley
swimmer. The priority of training contents shifted from aerobic in the 1st macrocycle, threshold in the 2nd macrocycle, and VO2 and
race in the 3rd macrocycle prior to major competition.
1st macrocycle 2nd macrocycle 3rd macrocycle
Training contents
Level of priority
A1 4 3 3
Z1
A2 Aerobic 4–5 4 3
Z2 AT 3–4 4–5 4–5
Z3 VO2 2 4 5
LP Race Pace 3 2 2
Z4
LT 2 4–5 5
Z5 Speed Race Speed 5 4 4
Strength-Hypertrophy 4–5 2 -
Maximal strength 3 3 3
Power 3 4 4
Power endurance - 4 5
Core stability – strength endurance 5 3 3
General physical development 4–5 3 2
Sport-specific physical development - 4–5 4–5
Flexibility 5 5 5

A1-Aerobic Low Intensity (< 50 bpm) A2-Aerobic Maintenance (40–50 bpm) AT-Aerobic Threshold (30–40 bpm) VO2-Aerobic Overload
(10–20 bpm) LP-Lactate Production (0–10 bpm) LT-Lactate Tolerance (0–10 bpm) Speed-Basic Speed ATP-CP. Key: 1 = low priority.
5 = high priority. *Heart rate (bpm) below of HRmax.

884
 Training periodization for individual medley swimmer

FIG. 1. 52 weeks of training periodization for a world-class 400 m-IM with three distinctive major competitions.

increased the technical and physical fitness leading to peak perfor- 3 at MVO2 (maximal aerobic work ~95% of PB time), 1´50”
mance at the 2018 European Championships. rest [10]. Tests were conducted in each macrocycle. Blood samples
Traditional resistance training is widely used in many sports and of 0.5 μl for lactate analysis (Lactate Scout, SensLab GmbH, Ger-
in swimming typically involves conventional gym-based resistance many) were collected from a fingertip 30 s after each set of
training exercises [9]. In the first macrocycle, strength and condi- 8 × 100 m performed by the swimmer. The swimming velocities
tioning training (gym sessions) was focused on strength-hypertro- corresponding to 4 and 8 mmol L-1 (v 4 and v 8), proposed as stan-
phy, maximal strength, and strength-metabolic conditioning work- dards for lactate threshold and aerobic power, were computed [11].
outs (sessions which involved cardiovascular interval training or Regarding hematological data for evaluating the effects of altitude
circuit training consisting of 6–12 exercises performed for prescribed training, venous blood samples (4 ml) were drawn from an antecu-
time periods with light loads) with a duration ranging from bital venipuncture early in the morning and 3 days before the altitude
50–80 minutes. Mid-section (or core training) training sessions training camp, and after the first day returning to sea level. Blood
were also performed to enhance stability and prevent injuries com- samples were analyzed in duplicate for haemoglobin concentration
mon in swimmers. In the second and third macrocycle, gym sessions (Radiometer OSM-3) and haematocrit (spun capillary tubes).
were focused on maximum strength, power and power endurance The gym-based testing involved five repetitions of pull ups with
with resistance exercises. In addition, strength-metabolic condition- bodyweight according to the protocol of Coyne et al. [12] Power (w)
ing workouts were focused on exercises with a similar duration and mean velocity (m · s-1) were measured using a Smartcoach ®
(4 min) to the 400 m IM event. We continued with mid-section encoder.
training sessions as in the first cycle. In addition, we progressively A descriptive analysis was performed, using means and percent-
transformed from strength-metabolic conditioning workouts to mus- age of change. To assess the changes of weekly volume per macro-
cular endurance with exercises that also approximated the duration cycle, a paired t-test was performed. Changes were interpreted against
of the event (~4 min). Light and moderate weights were used in the smallest important difference in competition performance.[6] For
every exercise (30–50% 1-RM). the analyses, significance was set at p < .05.
A graded incremental swimming test was employed to measure
cardiovascular (HR), metabolic ([La-]), and mechanical (stroke rate RESULTS
using the stopwatch function and stroke count) responses to increas- The swimmer achieved 5th place in the European Championship in
ing speeds of swimming. The protocol was as follows: 3 sets of a 25 m pool (4:08:56) in December 2017, 1st place in Open Na-
8 × 100 m freestyle with set 1 at A2 (moderate-intensity aerobic tional Championship in April 2018 (4:18:10), 3rd place in the 2018
work ~85% personal best (PB) time), 1`30” rest; set 2 at LT (lactate European Championship (4:14:26), and a personal best time and
-1
threshold 4 mmol L velocity ~90% of PB time), 1’40” rest; set 15th place in the 2020 Tokyo Olympic Games (4:12.67)

Biology of Sport, Vol. 39 No4, 2022 885

 Jose Maria Gonzalez-Ravé et al.

TABLE 2. Results of 3 × (8 × 100 m) and Pull up tests showing marked improvements in performance, physiological measures, and
upper body power. HR = heart rate, Vel. = velocity

3 × (8 × 100 m) test Pull up test

Date of test Lactate HR Stroke Stroke Velocity Vel. Power
Intensity
Macrocycle (mmol·L-1) (bpm) number Rate (m·s-1) (m·s-1) (w)
A2 1.9 162 32 1.34 1.47
Oct-2017
AT 2.7 174 32 1.34 1.56 - -
(M1)
MVO2 10.7 192 39 1.10 1.69

A2 2.1 155 31 1.39 1.48

Jan-2018
AT 2.6 172 33 1.30 1.56 0.79 502
(M2)
MVO2 8.2 186 39 1.10 1.68

A2 1.9 160 31 1.39 1.49

Mar-2018
AT 2.8 174 33 1.30 1.57 0.83 542
(M2)
MVO2 8.9 188 35 1.23 1.71

A2 1.8 156 31 1.39 1.49

Jun-2018
AT 2.8 174 33 1.30 1.57 0.88 586
(M3)
MVO2 6.8 182 35 1.23 1.69

M: Macrocycle; A2: moderate-intensity aerobic work; A3: AT-Aerobic Threshold; MVO2: Maximal aerobic work.

In the 8 x 100 swimming test the mean swimming velocity was Finally, mean velocity and power were increased in the pull ups
increased at A2 (1.3%) and LT (0.6%) intensities with no change in test through the season. Power increased by 7.4%, and mean veloc-
velocity at VO2max through the season. Similarly [La-] at A2 (3.6%) ity by 4.8% over 3 months of the second macrocycle. In the next
and VO2max (3.6%) and HR decreased at the same intensities indicat- macrocycle, the power increased by 7.6% and mean velocity in-
ing a good performance progression as shown in Table 2. Stroke rate creased by 5.7% from 0.83 to 0.88 m · s-1 as shown in Table 2.
increased slightly at A2 and MVO2, and stroke number decreased at
A2 and MVO2 (Table 2). DISCUSSION
Through the season, the swimmer completed four altitude train- The traditional periodization model employed for this high-level swim-
ing camps (Figure 1). Altitude training represented a substantial mer was based on 3 macrocycles to achieve the peak performance
percentage of the season (23% of total weeks) to promote hemato- at the major international competition (Glasgow 2018 European
logical adaptations and performance during the subsequent training Championships). An individualised approach was a key feature for
and/or competition period. At the beginning of the first macrocycle developing the hierarchy of training contents (Table 1). The results
(week 13), the swimmer had values of Hb of 15.9 g/100 ml and achieved in competition confirmed that the plan produced peak per-
46.8% of hematocrit. At the end of the first macrocycle (week 17), formance at the appropriate times. Manipulation of training volume
he participated in an altitude training camp (Font Romeu, France and intensity yielded physiological, hematological and performance
1,850 m) over 10 days with values of Hb of 15.9 g/100 ml and adaptations via an overcompensation process [9]. The season was
47.2% of hematocrit (an increase of 0.8% in absolute hematocrit). divided into 3 macrocycles, different to previous studies that report-
In the second macrocycle, he completed two altitude training camps ed 1 or 2 macrocycles for elite swimmers. For example, the retrospec-
(14 and 15 days, respectively), during the specific and competition tive study of Hellard et al. [3] conducted on 127 elite swimmers and
periods. Values were stable at 15.3–15.4 g/100 ml of Hb and 20 competitive seasons, characterised training into 4 mesocycles
45.3–45.5% of haematocrit (weeks 26 and 32). Finally, during the (in the case of 1 macrocycle) or 4–6 in the case of 2 macrocycles.
28-day altitude training camp in the third macrocycle, Hb increased This option seems to be the most common among coaches [13–14]. In
from 14.9 to 16.0 g/100 ml, and the haematocrit from 45.1 to contrast, we divided every macrocycle into 3 mesocycles each (9 me-
48.1% (from week 42 to week 48). socycles in total) for a finer prescription of training.

886
 Training periodization for individual medley swimmer

The phases of each macrocycle are in contrast to other descriptive 4–8% improvements through macrocycles 2 and 3. Free-weight
studies [3–4]. Throughout the development of the season, the spe- strength training (e.g. pull up exercise) have provided similar power
cific and competitive phases were given more importance than the improvements compared to weight-assisted training in swim-
general preparation. A priority was for the swimmer to retain progres- mers [21]. Different dry-land exercises such as the lat pull-down,
sions from earlier macrocycles, providing sufficient background and the bench press, or throwing a weighted medicine ball, can improve
stimuli to enhance targeted abilities. Regarding the endurance inten- swimming power [15]. Low-volume, high-velocity/force resistance-
sity zones, the rational sequencing and timing progressed from Z1 training programmes resulted in significant improvements in swim-
and Z2 in the first macrocycle, to Z3 and Z4 in the second and third ming performance [9]. The mid-section core training performed across
macrocycles (Table 1). Maintaining a high level of priority and balance the season may have a significant role to play in swimming perfor-
between Z2 and Z5 was also important, simulating the specific mance due to weaknesses within the lumbar and thoracic regions [9].
physiological requirement of this competitive event. The specific The swimmer’s progression continued according to the principles
contribution of these zones depended on both the energetic contribu- of overload and individualization in the following season achieving
tion of 400-m race, and the pacing profile used in competition ac- fourth place in the 2019 Swimming World Championships hosted
cording to the energetic requirements for middle distance events [1]. in Gwangju (South Korea). According to Del Castillo et al [22]., to
The weekly volume performed in our study ranged from 25 to achieve better times in the 400-m competition, male swimmers
79 km/week in the first macrocycle, from 24 to 87 km/week in the should improve their time in the 200-m event, especially the back-
second macrocycle and from 25 to 90 km/week in the third macro- stroke and the 400-m freestyle, and to a lesser extent, the 800- and
cycle. Other studies of elite swimmers reported weekly training vol- 1500-m freestyle. A limitation of this study is the challenge of gen-
umes of approximately 55–60 km/week for the Italian national eralizing and transferring outcomes to other swimmers given the case
squad [11], while British sprint swimmers swam ~43 km/week per study design. However, the case study is still a useful approach ac-
week and long-distance swimmers ~58 km/week [15]. A higher knowledging of course the inherent limitations. A case study can be
training volume could have contributed to improvements in technical used to explain, describe, and explore events or phenomena in the
swimming efficiency as a consequence of additional training [16]. everyday contexts in which they occur. In this study we have pro-
The training intensity distribution in this case study followed a pat- vided a unique insight into the training preparation of a world-class
tern of a traditional pyramidal model in general training, and a thresh- swimmer.
old-polarized model for specific training, and a polarized model
prior to competition. This pattern of training intensity distribution CONCLUSIONS
was associated with improvements in testing of 3 × (8 × 100 m) Using a single-case approach, we have presented the novel training
through the season in which velocity increased at A2, LT with no of an IM world-class male swimmer involving sequential manipulation
improvements in MVO2, as well as classical reductions in lactate and of training cycles and training intensity. The order of training inten-
HR at submaximal intensities. Previous studies with elite swimmers sity models within each macrocycle was pyramidal (general training)
showed a higher percentage of training (44–46%), in the to threshold-polarised (specific training) and finally polarized prior to
2–4 mmol · l-l zone [17]. Pla et al. [18] reported greater improvements major competition. The season was successful with substantial im-
with polarized training compared to pyramidal training for 100 m per- provements in strength, fitness and competition performance. Regu-
formance. We agree with previous assertions that a possible explana- lar monitoring of both training and competitive swimming perfor-
tion for this difference could be the higher technical swimming effi- mance, power and selected physiological measures informed
ciency in the 2–4 mmol · l-l zone training intensity zone [3]. Technical coaching decisions.
improvements probably account for the lower stroke rate at A2 and
MVO2, and reduction in stroke count at A2 and MVO2 over the season.
The swimmer completed four different altitude training camps Acknowledgements
that ranged in duration between 10 and 28 days. Athletes should This work was financed by groups grants from the University of
tailor repeated altitude exposures to emphasize the training goals of Castilla-La Mancha and co-financed by the European Union through
the macrocycle. Multiple altitude exposures during a season inter- the European Regional Development Fund (Project reference: 2021-
spersed by prolonged periods longer than 8 weeks at sea level have GRIN-31168). Research Group: Rendimiento Deportivo.
been recommended [19, 20]. However, in the case of our swimmer,
6 weeks were interspersed between the first and second training Contributorship Statement
camps, only three between the second and third, and 11 weeks All authors contributed appropriately to the design, planning, execu-
between the third and fourth, given the proximity of important com- tion and writing of this paper.
petitions. It should be noted there was only 3 weeks between the
last altitude camp and the main competition of the season. Declaration of interest statement
We monitored power and mean velocity in the pull up test with The authors have no conflicts of interest to disclose.

Biology of Sport, Vol. 39 No4, 2022 887

 Jose Maria Gonzalez-Ravé et al.

REFERENCES
1. Pyne DB, Sharp RL. Physical and energy swimming performance: A systematic swimming training periodizations lead to
requirements of competitive swimming review. Sports Med 2017; similar aerobic performance
events. Int J Sport Nutr Exe 2014; 47(11):2285–2307. improvements? J Sports Med Phys
24(4):351–359. 10. Savage BJ, Pyne DB. Protocols for the Fitness 2018; 58(6):761–767.
2. Toubekis AG, Tokmakidis SP. Metabolic physiological assessment of swimming., 17. Hellard P, Avalos M, Hausswirth C,
responses at various intensities relative to in Physiological Tests for the Elite Athlete. Pyne D, Toussaint J-F, Mujika I.
critical swimming velocity. J Strength 2nd Edition. Tanner R and Core C eds. Identifying optimal overload and taper in
Cond Res 2013; 27(6):1731–1741. Champaign, Illinois, Human Kinetics, elite swimmers over time. J Sports Sci
3. Hellard P, Avalos-Fernandes M, Lefort G, 2012. Med 2013; 12(4):668.
et al. Elite swimmers’ training patterns in 11. Fernandes R, Sousa M, Machado L, 18. Pla R, Le Meur Y, Aubry A, Toussaint J-F,
the 25 weeks prior to their season’s best Vilas-Boas J. Step length and individual Hellard P. Effects of a 6-week period of
performances: insights into periodization anaerobic threshold assessment in polarized or threshold training on
from a 20-years cohort. Front Physiol swimming. Int J Sports Med 2011; performance and fatigue in elite
2019; 10:363. 32(12):940. swimmers. Int J Sports Physiol Perform
4. Stewart AM, Hopkins WG. Seasonal 12. Coyne JO, Tran TT, Secomb JL, et al. 2019; 14(2):183–189.
training and performance of competitive Reliability of pull up & dip maximal 19. Mujika I, Sharma AP, Stellingwerff T.
swimmers. J Sports Sci 2000; strength tests. J Aust Strength Cond Contemporary periodization of altitude
18(11):873–884. 2015; 23:21–27. training for elite endurance athletes:
5. Krüger A. From Russia with Love? Sixty 13. González Ravé JM HF, a narrative review. Sports Med 2019;
years of proliferation of LP Matveyev’s González-Mohino F, Pyne DB. Training 49(11):1651–1669.
concept of Periodisation? Staps intensity distribution, training volume and 20. Saunders PU, Pyne DB, Gore CJ.
2016(4):51–59. periodization models in elite swimmers: Endurance training at altitude. High Alt
6. Orie J, Hofman N, Meerhoff LA, a systematic review. Int J Sports Physiol Med Biol 2009; 10(2):135–148.
Knobbe A. Training Distribution in Perform 2021; In press. 21. Sadowski J, Mastalerz A, Gromisz W,
1500-m Speed Skating: A Case Study of 14. Sweetenham B, Atkinson J. NiŸnikowski T. Effectiveness of the power
an Olympic Gold Medalist. Int J Sports Championship swim training. dry-land training programmes in youth
Physiol Perform 2021; 16(1):149–153. Champaign, IL: Human Kinetics; 2003. swimmers. J Hum Kinet 2012; 32:77.
7. Bompa TO, Buzzichelli C. Periodization-: 15. Pollock S, Gaoua N, Johnston MJ, 22. Del Castillo J, González-Ravé J,
theory and methodology of training, Cooke K, Girard O, Mileva KN. Training Hermosilla Perona F, Santos del Cerro J,
Human kinetics; 2018. regimes and recovery monitoring Pyne DB. The importance of previous
8. Turner A. The science and practice of practices of elite British swimmers. season performance on world-class
periodization: a brief review. Strength J Sports Sci Med 2019; 18(3):577. 200- and 400-m individual medley
Cond J 2011; 33(1):34–46. 16. Clemente-Suárez VJ, Fernandes RJ, de swimming. Biology of Sport 2022;
9. Crowley E, Harrison AJ, Lyons M. The Jesus K, Pelarigo JG, Arroyo-Toledo JJ, 39(1):45–51.
impact of resistance training on Vilas-Boas JP. Do traditional and reverse

888