Mesocycles Course – Lesson 3: Undulating Periodization

Mesocycles Course

Lesson 3: Undulating Periodization

In this video, Mike Tuchscherer is explaining his view on the Undulating Periodization models, particularly Daily Undulating Periodization (DUP).

In short, undulating means non-linear (see below)

Mike differs between two main types of DUP: phase undulations and rep undulations.

With phase undulations, each training day has a specific theme, e.g., Mon: Hypertrophy, Wed: Strength, Fri: Power. Mike talks about few principles behind selecting the particular sequence.

With rep undulations, the reps vary across workouts, e.g., Mon: x10 reps, Wed: x5 reps, Fri: x3 reps.

Mike list maintaining abilities as the main strength of the DUP. The main drawback is the loss of the long term vision (compared to, for example, linear periodization)

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Course Navigation

Course Description

Lesson 1: Programming structure

Lesson 2: Linear Periodization

Lesson 3: Undulating Periodization

Lesson 4: Block Periodization

Lesson 5: Polarized Training

Lesson 6: Strategy Combinations

Lesson 7: Tapering for Competition

Lesson 8: Hypertrophy Considerations

Lesson 9: Squat Best Practices

Lesson 10: Bench Best Practices

Lesson 11: Deadlift Best Practices


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