Chapter 1-Kraemer.  Undulating periodization  Use a 1 week or 2 week cycle as opposed to a 4 week  Initial concept used hypertrophy (8-12 reps) and.

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Presentation transcript:

Chapter 1-Kraemer

 Undulating periodization  Use a 1 week or 2 week cycle as opposed to a 4 week  Initial concept used hypertrophy (8-12 reps) and strength (4-6 reps) cycles  Different loading patterns had greater frequency of exposure

 3 patterns per week  1 st day4-6, 2 nd day and 3 rd day 8-10 (vary order each week)  Might also use Very Heavy or Power  Daily individual variation  No peaking!  Consistent gains across a long season  Linear peaks at specific times  Moves from goal to goal across time

 A few studies have shown greater gains  Page in Kraemer book?  Compared to what?

 Changes every 2 weeks vs. linear model (no variation)  Similar strength gains  Changes every day vs. linear model (no variation)  Greater gains in undulating  Variation is key  Frequency of variation differs

1. More variety 2. More quickly rejoin workout after time off 3. Less boredom 4. Adaptable 5. More frequent rest  Variation of loading schemes

1. Analyze individual fatigue 2. Testing on day of workout 3. Monitor workout compared to prior work 4. Modifying workout based on tests 5. Complete overall plan but alter sequence

 Linear periodization – increasing intensity with decreasing volume across time  Nonlinear results in greater changes than nonvaried single set programs  Vary by training session

 Tonight – undulating program  Next week chapters 4 & 5