Weekly undulating periodization template. Daily Undulating Periodization primarily serves to mitigate the repeated bout effect – the idea that the more you’re exposed to a stimulus, the weaker your reaction to it will be. Another approach, that has actually been shown to be more effective in most cases is undulating periodization, where phases of higher volume/lower intensity (accumulation) and of lower volume/higher intensity (intensification) are alternated. It includes a template spreadsheet with the workout splits, exercises, sets, reps and weights laid out for 3 weeks of training. Apr 18, 2020 · Based on ideas from Mike Zourdos and Boris Sheiko, this program allows the athlete to zero in on what percentage of their weekly training is coming from the squat, bench, deadlift, or accessory movements. WUP operates on weekly variations in training focus, allowing lifters to cycle between hypertrophy, strength, and power phases within a single training block. . Jul 1, 2024 · A DUP periodization program template is a great way to get started with dup strength training. Templates are flexible such that trainees can modify them in a DUP spreadsheet to suit their needs. Mar 6, 2024 · How do you progress daily undulating periodization? To progress with DUP, increase the weight by 2-5% as you master current levels, alternate between high, medium, and low rep ranges each week, and systematically elevate intensity to challenge muscles and enhance strength over time. This document provides instructions for using a 3-day DUP (Daily Undulating Periodization) strength training template. Instead of increasing intensity linearly over months, WUP cycles intensity and volume on a weekly basis to ensure continual adaptation. ibt mahsqx sjmr mgr ewipva oxugd pbbuez ejai chzktk cejh