Undulating periodization

Discussion in 'Strength & Conditioning Discussion' started by deadshot138, Aug 4, 2017.

  1. deadshot138 Brown Belt

    deadshot138
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    Came across a video of a very beautiful man-baby (Chad Wesley Smith) explaining undulating periodization for power lifting. From what I understand. It's simply varying workout intensity based on the work you've already done throughout the week. For example, heavy squat Monday, light bench Tuesday, etc.

    Has anyone given this a shot? How do you get a good workout using lighter weights? You mean I don't have to work to a training max every time I train?
     
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  2. MandirigmaFit Blue Belt

    MandirigmaFit
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    For one: don't always train to max

    Second, it's just another program that uses periodization. If you feel like you recover better or progress better with it, use it.
     
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  3. fbmmofo Blue Belt

    fbmmofo
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    As above, you shouldn't be training to a true max every session.

    I trained in an undulating style for a long time. A good example is Texas method. Which I started using then just moved to something I programmed myself, which for bench and squat was:

    Medium = around 5x5 at around 70% to 80%
    Light/ easy/ recovery/ technique = around 3x10 at 60% to 70%
    Heavy = around 5x3 at 80% to 90%

    *i can't remember the exact % used but it was something like that.
     
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  4. NurseKnuckles My Mom's stronger than you belt

    NurseKnuckles
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    Undulating periodization is my favorite way to train.

    Madcow (version of Bill Starr's 5x5) got me into it. What is great about it is that I can get full body training every time. It is perfect for people like me who are sporadic and require a flexible life/training balance.

    There are many ways to set the programming up.
     
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