Daily Undulating Periodization Program | DUP Program Review | Linear vs. Undulating Periodization
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- Опубликовано: 12 июн 2024
- Free DUP Excel Program: the-movement-system.mykajabi....
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Dr. Zourdos DUP Research Study: pubmed.ncbi.nlm.nih.gov/26332...
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MASS is the monthly application in Strength Sport research review by Dr. Eric Helms, Greg Nuckols, Dr. Mike Zourdos, and Dr. Eric Trexler. Highly recommend.
How to Program Daily Undulating Periodization:
Download the program so you have a template. Then decide what you want to do in terms of frequency. Then decide on appropriate sets, reps, and load.
Linear vs. Undulating Periodization:
Linear periodization typically involves blocks of training that are primarily focused on one physiological attribute (ex: strength block, hypertrophy block, power block, etc). These blocks typically build on one another. Undulating periodization involves training multiple characteristics simultaneously.
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Disclaimer: This video does not have any affiliation with, or any recognition, sponsorship, or endorsement by, the NSCA. CSCS® and Certified Strength and Conditioning Specialist® are registered trademarks of the National Strength and Conditioning Association.
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Great content, very digestible. MASS and the guys that work on it are fantastic. Appreciate the content!
👍🏼
Was looking forward to this one, thanks 🙏🏻
Great! Thanks for watching
Nicely explained. Subbed!
Great stuff Matt youve come along way
Appreciate it!
Here's a link to download the free DUP Program: the-movement-system.mykajabi.com/opt-in-fcd55436-afbb-47d0-92a5-76fbc9c7dc4a
Much needed vid, Matt.
Thank you!
Great Content Matt, thank you.
Thanks for watching
keep going. This is gold!!!!!
Thanks!
Exactly the video i wanted
Great👍🏼
Please make a video of the different Periodization methods
Hey, Matt. Awesome video, I love your content and will definitely recommend it. I have a question for you and I hope you can answer it. Does DUP work on a macrocycle the same way linear periodization does? Or does the DUP mesocycle just sort of restart?
I’m not sure I get the question. You can do a mesocycle of DUP any way you want. You could even do a DUP block where everything is decreasing in volume and increasing in intensity and fits the typical linear progression model. So with DUP you could still be progressing toward higher volumes or higher intensity block to block.
@@TheMovementSystem Ok I see, so it's very malleable for your own goals? You pretty much answered my question, but I'll just elaborate for the sake of conversation.
In the linear periodization model you proposed, you trained for hypertrophy in one block, strength the next, then power. Now, in a DUP mesocycle you are training for each of these each week, and you are increasing intensity/volume from week to week within the mesocycle. Wouldn't this diminish any need for changes in focus from mesocycle to mesocycle? You wouldn't be changing focus from block 1 to block 2 because you're already doing so from day 1 to day 2, then week 1 to week 2 so you just restart the mesocycle the way you would restart a macrocycle of linear periodization?
I could be looking at this wrong, but basically the way I'm describing DUP is as if it's just a scaled down version of linear periodization. I'm just confused about how DUP works on a macro-level if you're not focusing on one particular adaptation. I think the way you're describing it now makes it seem more of like a programming technique that can be implemented within a larger periodization model, is that correct?
Also, thanks for responding it's greatly appreciated!
When doing step loading. should you Only step load your first primary exercise Then the accessories let them be at 7-9rpe whether it's a heavy or light day?
In other words should you Only change intensity on your first lift that you want to get better at or also change the accessories?
Hello, would you be able to help craft a program for arm wrestling training? Thanks
Hi Matt! I watched this video & listened to your podcast and still cannot decide if, for example, a baseball player is in season with multiple games (lets say 4-5x/wk), which is better linear or undulating? Thoughts?
It depends. If it's the end of the season and you're just trying to maximize power I would program a power block of training with a linear periodization model. If it is early in a long season and they want to maintain strength/size for a longer period of time then you could make the case for an undulating training program with strength/ power/ hypertrophy.
Thanks for the vid. Is DUP more fatiguing/exerts unnecessary stress to body? I don't want additional stress to be accumulated by my CnS (don't want my hair to fall out tbh :/)
DUP isn't more fatiguing than any other form of periodization. It really depends on your training volume and intensity but linear or undulating model could be equally fatiguing.
@@TheMovementSystem Thank you for your response. I have made a workout using DUP, and have some questions regarding it. Is there a way I can send and ask those questions?
Can you sing me the calendar link one you're talking about?
Yes: www.themovementsystem.com/pl/156519
Sheesh... Levels ppl levels. Damn I hope all those shirtless youtube PTs are listening:) u r legit as they come sir. Many thanks
Appreciate it!
@@TheMovementSystem I really like the structure of your videos and all the topic selections. Amazing. Really really good. We the real trainers appreciate it very very much. All the best to you!!!
Hi Matt,
I never received the free DUP excel program for signing up. Let me know if you can send?
Send me a DM on Instagram. I’ll get that to you
What would you say for a soccer player? So professional football/soccer seasons are about 6-9 months long for the in season/competitive phase, would an undulating or linear model work best? And then second question, for my case, where the sports seasons are not clearly defined, as at any moment, I could go and try out with a professional club, opportunities to trial being very random and sporadic, what would be best? Currently I am working in the undulating, and hitting variable traits, however, trying to focus primarily on power, and aerobic endurance, as is necessary in the sport. Any thoughts?
Try both and see what works...he said in the video that athletes that only need to peak one area can benefit from the linear model....
DUP works for more than one so that may be what you want to try first soccer can benefit from multiple
Is the CSCS exam multiple choice
Yes
Still hvnt received the pdf
Check your spam email. You can also join the Facebook group and get it that way
checked my spam it is not there T.T
Send me a message on Facebook or IG
The more i research this stuff, the more I realize I've been doing all these things already lmao.