periodization

Daily Undulating Periodization is exactly what it sounds like (surprising huh?). Let’s break it down: Daily: literally we are talking about days. Undulating: Ok now we are getting into some technical sounding terms. Don’t be afraid, undulation simply means a flowing motion, up and down in a...

“Hey Charles, I’m training a Muay Thai fighter, he has had 18 fights. Wants to fight in about 18 weeks. I was planning to do some periodization for him. Was thinking EDT for the first 6 weeks: Core routine from Muscle Logic: Dumbbell Snatches Left/Right side, Squats/ Pullups, Dumbell Turkish...

A Look at Periodization Periodization is the planned cycling of intensity and/or volume to maximize recovery and strength gains. Periodization is rarely needed for the novice lifter, but starts to become beneficial for the intermediate lifter as he becomes stronger and stronger. In most cases...

The problem with linear periodization is that it assumes you'll have the same training energy for every workout. Try nonlinear periodization for daily gains! In this day and age, there are thousands of different exercise programs you can look up on the internet and follow. Some are from...

OPENING ARGUMENTS DEFENSE Always present the muscle with a different stimulus to avoid plateaus. By changing the load (light or heavy weights) constantly throughout the week (daily undulating periodization), you’ll keep the muscle guessing since it has to adapt to an unexpected challenge...

OPENING ARGUMENTS DEFENSE The premise for most training models, especially those that incorporate periodization, is founded on the research of Hans Selye from the 1930s. Selye studied the effects of chronic stress on rats. He found that exposing rats to toxic levels of “noxious agents” and...

HYPOTHESIS Periodization is systematically changing the weight used and reps completed per set. The two main forms of periodization are: linear and undulating. Linear is the more traditional form, and it involves gradually increasing the weight used with a concomitant decrease in reps per set...

The Alternating Conjugate Periodization Model http://www.elitefts.com/education/training/program-design/the-alternating-conjugate-periodization-model/ The famous adage “If you fail to plan, you plan to fail” applies to strength training as it does to just about any other endeavor. Arriving to...