How to structure Daily Undulating Periodization?

>> May 03, 2016

Periodization is a systematic approach to optimize training through the manipulation of volume and intensity. Although daily undulating periodization has shown enhanced efficacy among other periodization schemes for strength development in trained individuals, no studies have investigated programming variations within the daily undulating periodizaton framework.

Hypertrophy training is characterized by sessions of high volume of exercise, a condition is shown to result in heightened muscle damage and compromised neuromuscular performance for up to 48-hour postexercise. This can negatively affect the next scheduled session of strength development. Therefore, instead of the typical Hypertrophy => Strength => Power configuration, why don't try this configuration: Hypertrophy => Power => Strength.

RESEARCH TITLE:
Modified daily undulating periodization model produces greater performance than a traditional configuration in powerlifters.

WHAT THEY DID:
Compared two 2 types of daily undulating periodization on 1RM strength.They utilized 18 male powerlifters (college level) aged ~21 years in their 6 weeks study.








OUTCOMES:
  • Mean percent increases in Hypertrophy => Strength => Power configuration were 7.93% and 6.70% for squat and deadlift, respectively.
  • For Hypertrophy => Power => Strength configuration, the mean percent increases were 10% in the squat and 7% in the deadlift.
  • For bench press, HPS increased 1RM by 8% (133kg to 144kg), which was significantly greater than the 2% increase exhibited by HSP (130kg to 133kg). 
  • Secondary - no difference among groups or resting change in testosterone and cortisol levels was observed.

PRACTICAL APPLICATION:
The following configuration of daily undulating periodization: Hypertrophy => Power => Strength is superior to the configuration of Hypertrophy => Strength => Power.


Reference

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