Introduction
- Alternate high and low repetition ranges or workloads
- Also known as Daily Undulating Periodization or Variable Resistance Training
- Each workout cycle or every two workout cycles (e.g. alternate every week)
- or alternative sample programs:
Sun | Mon | Tues | Wed | Thur | Fri | Sat |
---|---|---|---|---|---|---|
X | W | X | W | X | W | X |
Heavy |
Light |
Medium |
Sun | Mon | Tues | Wed | Thur | Fri | Sat |
---|---|---|---|---|---|---|
X | A | B | X | A | B | X |
Heavy | Light | Light | Heavy |
Potential Applications
- See summaries of studies
- Ideal for intermediate, advanced trainee, or athletes
- Implement after a series of strength plateaus have been encountered
- due to chronic overtraining.
- or despite changing exercises periodically.
- Can be integrated with altering workload regimen.
- Also see muscle mass tips
- Implement after a series of strength plateaus have been encountered
- Athletes
- Can also be adapted for older adults
- This sort of log can be adapted for programs of varying percentages of predicted 1 rep max
- Replace rep ranges (i.e. 8-10, 5-7, etc.) with percentages (80%, 85%, etc.)
- A light / heavy protocol can be implemented on exercises where one resistance is too light and the next resistance is too heavy.
- Example:
- Too light: 20 lbs x 12 reps
- Too heavy: 25 lbs x 4 reps
- Dilemma with proportionally large resistance increments
- If a too-heavy resistance is continually used, little muscular endurance can be achieved to progress in repetitions
- If a too-light resistance is continually used, little muscular strength can be achieved to progress in resistance
- Example:
Example Workload Variations
- Power option
- Heavy days: 2-3 reps, light days: 5-6 reps
- Suitable for Olympic-style weightlifts
- Strength program:
- Heavy days: 6-8 reps, light days: 10-12 reps
- Also see advance powerlifting program, Westside Barbell Program
- Endurance / strength program:
- Heavy days: 8-10 reps, light days: 12-15 reps
- or Heavy days: 6-9 reps, light days: 10-15 reps
- Endurance option:
- Heavy days: 20-30 reps, light days: 40-50 reps
- or Heavy days: 15-25 reps, light days: 30-50 reps
- Suitable for abdominal training
- See low volume method and Periodization
Sample Log
- Initial Resistances
- Record initial trial resistances and repetitions achieved in correct form
- Estimate or calculate initial resistances for first workout with varied workload (ie: Medium Load)
- Record resistances for other workloads (Light & Heavy Days)
- Progressions
- Increase weight on respective workout approximately 2.5% - 10% when the upper repetition range has been achieved
- Examples
- Pink "4" on exercise (5) below signifies minimum repetition range has not been achieved
- RED repetitions mark reaching upper repetition range
- BLUE numbers mark new resistances recorded for the next time that particular repetition range is performed
Low Volume Undulationg Periodization
A low-volume approach for those with greater than one year of consistent training involves alternating between two workout sets on heavy days (with longer rests between sets) and one workout set on lighter days (with shorter rests). Progressions can be achieved using merit based and proxy methods on both heavy and light workouts. On heavy workouts, If a progression is not warranted after the first workout set, an optional microload can be implemented if a slightly greater, yet achievable weight may be used during the second heavy workout set. See efficacy studies. Also see light / heavy training and Shorthand Logs for Varying Workloads.
Sun | Mon | Tues | Wed | Thurs | Fri | Sat | |
Workout | A | B | A | B | |||
Workload |
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Rep Range |
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Workout Sets |
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Rest |
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As with traditional programming, new workouts are introduced monthly (see Restimulating Progress by Changing Exercises). At the beginning of a new program when new exercises are introduced, a warm-up set with a single workout set can still be performed for the first few micro-cycles. The amount of effort exerted each microcycle can be increased as the exercises are reintroduced. This can permit more complete acclimatization to the new exercises, familiarizing oneself to the motor-skill, and serving as a period of active recovery. After this introductory period, undulating workloads should be introduced, alternating workloads and sets every micro-cycle.
Sample Log
- Initial Resistances
- Record initial trial resistances and repetitions achieved in correct form
- Estimate or calculate initial resistances for first workout with varied workload (ie: Medium Load)
- Record resistances for other workloads (Light & Heavy Days)
- Progressions
- Increase weight on respective workout approximately 2.5% - 10% when the upper repetition range has been achieved
- Examples
- Pink "4" on exercise (5) below signifies minimum repetition range has not been achieved
- RED repetitions mark reaching upper repetition range
- BLUE numbers mark new resistances recorded for the next time that particular repetition range is performed
Trial | Medium | Light | Heavy | Medium | Light | Heavy | |||
---|---|---|---|---|---|---|---|---|---|
Exercise | Reps | 8-10 | 11-15 | 5-7 | 8-10 | 11-15 | 5-7 | ||
1) Barbell Deadlift | 495 / 6 | 475 / 8 | 455 / 13 | 495 / 7 | 475 / | 455 / | 535 / | ||
2) Lever Seated Leg Curl | 180 / 9 | 180 / 10 | 155 / 12 | 200 / 5 | 190 / | 155 / | 200 / | ||
3) Barbell Step-up | 180 / 15 | 245 / 8 | 210 / 12 | 275 / 6 | 245 / | 210 / | 275 / | ||
4) Lever Seated Calf Press | 350 / 13 | 400 / 9 | 350 / 15 | 450 / 6 | 400 / | 375 / | 450 / | ||
5) Lever Seated Reverse Calf Press | 200 / 8 | 200 / 9 | 175 / 11 | 240 / 4 | 200 / | 175 / | 225 / | ||
Endurance Option | Reps | 25-35 | 40-50 | 15-20 | 25-35 | 40-50 | 15-20 | ||
6) Incline Leg Hip Raise | 30deg/30 | 30deg/31 | horiz / 40 | vert / 15 | 30deg/ | horiz / | vert / | ||
7) Cable Kneeling Crunch | 12 / 40 | 15 / 30 | 12 / 42 | 18 / 20 | 15 / | 12 / | 18 / |
Short Hand Log Options
- Consider using one of three variations of a shorthand log
- Multiple columns to right of exercise
- Designated Light columns and heavy columns
- Only record new workout weight if upper rep range has been achieved for each varying load
- Multiple lines under exercise name
- Exercise name on first line
- Record weights for light day on second line under exercise name
- Record weights for heavy day on third line
- Subsequent exercises follow
- Each exercise occupies multiple lines
- Record a single number representing base weight for each exercise
- Base moderate, light, and heavy workloads on base weight
- See Shorthand Log: Implementing Varying Workloads
- Multiple columns to right of exercise
Theoretical Full Body Weight Training Program for Athlete
Exercises | Mon | Wed | Fri |
Power Clean | L | H | |
Power Snatch | H | L | |
Jerk or Military Press | L | H | |
Deadlift | L | H | |
Squat | H | L | |
Overhead or Front Squat, or Plyo Jumps | L | H | |
Bench Press or Chest Dip | H | L | |
Incline Press or Jammer | H | L | |
Rows | H | L | |
Pulldowns or Pull-ups | L | H | |
Leg Curls | L | H | |
Four-way Neck Machine | L | H | |
Sit-ups, Twisting Sit-ups, or Leg Hip Raise | L | L | L |
- Exercises are not necessarily performed in order listed
- L (light): <80% 1RM
- H (heavy): >80% 1RM
Also see:
- Basic Weightlifting Program
- Sample Powerlifting Program
- Sample Block Periodization Program for Athletes
Suggested Readings
Rhea MR, Ball SD, Phillips WT, Burkett LN., A comparison of linear and daily undulating periodized programs with equated volume and intensity for strength. J Strength Cond Res. 2002 May;16(2):250-5.
Rhea MR, Phillips WT, Burkett LN, Stone WJ, Ball SD, Alvar BA, Thomas AB., A comparison of linear and daily undulating periodized programs with equated volume and intensity for local muscular endurance., J Strength Cond Res. 2003 Feb;17(1):82-7.
Hunter GR, Wetzstein CJ, McLafferty CL Jr, Zuckerman PA, Landers KA, Bamman MM. High-resistance versus variable-resistance training in older adults. Med Sci Sports Exerc. 2001 Oct;33(10):1759-64.