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
| 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.
