Undulating Periodization For Athletes by Alwyn Cosgrove

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Credit to www.Alywncosgrove.com
I recently wrote a series of articles on undulating periodization. These articles were well received and to this day remain one the most popular articles I have ever written.

I was asked several times by readers to then develop a similar program for the athlete. Every athlete and indeed every individual is different, but there are some similarities. Most athletes want explosive power and strength - so use this program as a starting point - as a template that you can use to tweak your own program. Keep the sequence however that has an explosive Olympic lift and a plyometric exercise at the start.

 Let's Review The Details Of Undulating Periodization:

  • Recent published research from Arizona State University has shown that a method of structuring the set and rep protocols in a vastly different manner (called undulating Periodization) has proven to be especially effective in inducing maximum strength gains, when compared to traditional linear or alternating Periodization models.
  • Traditional thinking states that the body adapts to a workout in as little as 6 exposures. In actuality - the body adapts to the rep range the fastest, and the exercise selection the slowest. So we need to change the rep bracket more often than we change the exercises. Typically a trainee will change the exercises first - not the most effective training system.
  • The Undulating Periodization program actually adjusts the sets, reps, speed of movement (tempo), and rest period every single workout. So in effect, your body has to grow bigger and stronger than it normally would when using one of the more traditional Periodization models.
  • During this phase, train three times per week - and alternate the workouts.

     

      For Example - In Week One, You Will Do:

       

      • Monday: workout A
      • Wednesday: workout B
      • Friday: workout A
      • The next week would be the reverse.

    However, due to the unique loading parameters, you will actually train each program three times before ever repeating a rep scheme.

    The fun part is the variety of doing so many different routines. The exciting part is that as you only repeat each workout every 10 days or so, you can stay with this program for longer, and make better and faster gains than you typically would.


The Workout

Workout A

 

Order Exercise Sets Reps Tempo Rest
A1 Power Clean        
      Workout One and Four 5 3 X 180
      Workout Two and Five 3 5 X 120
      Workout Three and Six 4 4 X 150
 
A2 Linear Plyometric Drill        
      e.g. box jump 3 5 X 180
 
B Front Squat        
      Workout One and Four 4 4 311 90
      Workout Two and Five 2 8 311 30
      Workout Three and Six 3 6 311 60
 
C1 Incline DB Press        
      Workout One and Four 4 4 311 90
      Workout Two and Five 2 8 311 30
      Workout Three and Six 3 6 311 60
 
C2 Bent Over Barbell Row        
      Workout One and Four 4 4 311 90
      Workout Two and Five 2 8 311 30
      Workout Three and Six 3 6 311 60
 
D Weighted Abs        
      (e.g. swiss ball crunches with DB) 3 15 311 60

 


Box Jump

 


Workout B

 
Order Exercise Sets Reps Tempo Rest
A Hang Snatch        
      Workout One and Four 4 4 X 180
      Workout Two and Five 5 3 X 120
      Workout Three and Six 3 5 X 150
 
A2 Lateral Plyometric Drill        
      e.g. side to side jump 3 5 X 180
 
B Snatch Pulls        
      Workout One and Four 3 6 X 60
      Workout Two and Five 4 4 X 90
      Workout Three and Six 2 8 X 30
 
C1 Wide Grip Pull Ups/downs        
      Workout One and Four 3 6 311 60
      Workout Two and Five 4 4 311 90
      Workout Three and Six 2 8 311 30
 
C2 Barbell Push Jerk        
      Workout One and Four 4 3 X 60
      Workout Two and Five 5 3 X 90
      Workout Three and Six 3 5 X 30
 
D Repetition abs        
      (Any 4 exercises in a circuit - non stop) 3 15 111 60


Submitted by DMorgan on Wed, 06/06/2007 - 11:34pm.

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