Functional Exercise Training and Undulating Periodization Enhances the Effect of Whole-Body Electromyostimulation Training on Running Performance

The popularity of whole-body electromyostimulation is growing during the last years, but there is a shortage of studies that evaluate its effects on physical fitness and sport performance. In this study, we compared the effects of a periodized and functional whole-body-electromyostimulation training on maximum oxygen uptake (VO₂max), ventilatory thresholds (VT1 and VT2), running economy (RE), and lower-body muscle strength in runners, vs. a traditional whole-body-electromyostimulation training. A total of 12 male recreational runners, who had been running 2–3 times per week (90–180 min/week) for at least the previous year and had no previous experience on WB-EMS training, were enrolled in the current study. They were randomly assigned to a periodized and functional whole-body-electromyostimulation training group (PFG) (n = 6; 27.0 ± 7.5 years; 70.1 ± 11.1 kg; 1.75 ± 0.05 m) whose training program involved several specific exercises for runners, or a traditional whole-body-electromyostimulation training group (TG) (n = 6; 25.8 ± 7.4 years; 73.8 ± 9.8 kg; 1.73 ± 0.07 m), whose sessions were characterized by circuit training with 10 dynamic and general exercises without external load. The training programs consisted of one whole-body electromyostimulation session and one 20-min running session per week, during 6 weeks. The PFG followed an undulating periodization model and a selection of functional exercises, whereas the TG followed a traditional session structure used in previous studies. Both groups were instructed to stop their habitual running training program. VO₂max, VT1, VT2, RE, and lower body muscle strength (vertical jump) were measured before and after the intervention. The PFG obtained significantly higher improvements when compared with the TG in terms of VO₂max (2.75 ± 0.89 vs. 1.03 ± 1.01 ml/kg/min, P = 0.011), VT2 (2.95 ± 1.45 vs. 0.35 ± 0.85 ml/kg/min, P = 0.005), VO₂max percentage at VT2 (5.13 ± 2.41 vs. 0.63 ± 1.61%), RE at VT1 (−7.70 ± 2.86 vs. −3.50 ± 2.16 ml/kg/km, P = 0.048), RE at 90% of VT2 (−15.38 ± 4.73 vs. −3.38 ± 4.11 ml/kg/km, P = 0.005), and vertical jump in Abalakov modality (2.95 ± 0.94 vs. 0.52 ± 1.49 cm, P = 0.008). Therefore, we conclude that running performance improvements were better after a 6-week program following an undulating periodization and consisting on functional exercises when compared with a 6-week traditional WB-EMS program.