Periodization of the Undulating Type
Periodization -- a word thrown around all the time, often unnecessarily complicated in its explanation. There seems to be all sorts of definitions floating around for this fancy term, some more complex sounding than others. Here however, we're going to keep it simple because quite honestly, that should always be the goal -- simplifying things whenever possible. To that end, periodization is basically defined as the planned variation of training variables in an exercise program. Consider it a blueprint of sorts. More specifically, it is an organized approach to training that involves progressive cycling of various aspects of a training program during a specific period of time. There are a number of different ways to periodize your training, but suffice it to say it simply involves the manipulation of loading parameters -- sets, reps, tempo, rest intervals, etc. -- as well as a finely tuned management of training volume.
The application roots of periodization come from the world of sports and more specifically Olympic sports, but going back even further, the theoretical roots stem from Canadian scientist, Hans Selye's adaptive response model, the General Adaptation Syndrome (GAS). The GAS is a theory which suggests that the body adapts to stress in three different phases -- the alarm stage, the resistance stage and the exhaustion stage. These stages of response represent the scientific rationale for periodization as we know it today. In essence, periodization models were designed with two goals in mind: firstly, to avoid exhaustion and secondly, to bring performance to a peak.
If you look around your gym, more often than not, you probably see the same people doing what appears to be the same routine week in and week out, month in and month out ... if they have a program at all. Some people simply go into the gym with no plan whatsoever and just do whatever comes to mind on that day. Is it any coincidence that these same people generally never look any different? They're no more muscular, they're no leaner, they're lifting the same weights they did a year ago. Clearly, their random, unplanned approach to training, simply isn't working. Hopefully you're not one of them.
Research on periodized versus non-periodized programs clearly show the that former trumps the latter in every aspect -- strength and power, muscular endurance, muscle and performance. There are a number of different periodization models, the most known probably being the original model of linear periodization. With linear periodization, the reps are decreased with a simultaneous increase in load/intensity with each successive 'phase' which generally last three to four weeks. For example, phase one 15 reps, phase two 12 reps, phase three 10 reps, phase four 8 reps, etc. We'll consider this more of an "old school" approach as it has a number of different drawbacks as it relates to hypertrophy and strength retention. An improvement on this model was the alternating model of periodization where the trainee switches between higher reps and lower reps at each phase, For example, phase one 15 reps, phase two 8 reps, phase three 12 reps, phase four 6 reps, etc. The different phases would be characterized by high loads/low volume (intensity phase) and low loads/high volume (volume phase) and this model addresses a number of the linear model shortcomings.
However, another periodization model that has gained in popularity in recent years is one termed Undulating Periodization. This is basically a non-linear model that takes the fluctuation of training variables one step further by adjusting loading parameters much more frequently. With an undulating program, the intensity and volume change as often as every day of training. So with undulating periodization, training volume and intensity are increased and decreased on a regular basis, but not in the general pattern of always increasing intensity and decreasing volume as the training period progresses (like the linear model does). But is it better? Well, that's hard to answer with certainty; it's different, but with some clear advantages to the individual seeking and maintaining maximum strength and size gains. In fact, recently published research by Dr. Matthew Rhea from Arizona State University has shown that undulating periodization may be superior to traditional linear or alternating periodization models in inducing strength gains. So it's not just theoretical bantering as there's research coming out showing its effectiveness.
PRACTICAL STEPS
We can't do the same program forever. That should be common sense, but as mentioned earlier, looking around the gym, this doesn't seem to be as obvious as it should be. Our bodies adapt to the demands imposed on it so with time the effectiveness of a given training protocol diminishes. Think of it as the Law of Diminishing Returns. Strength coaches and trainers, Charles Poliquin and Alwyn Cosgrove have written that our bodies adapt to the number of reps performed the fastest, and the actual exercise the slowest. In fact, they've said adaptation to reps performed may happen in as little as six exposures. If that is in fact true, then we need to change the repetitions performed more often than we need to change our exercises. In addition, different rep ranges result in different training adaptations. This is in fact the opposite of what most trainees do. Most change their exercises but generally train in the same rep bracket all the time. Three sets of ten anyone? There's also an argument that can be made to keep your exercises more consistent as well. One, the big, basic movements, like squatting, benching, deadlifting, rowing, etc., are always going to be effective and two, the issue of motor learning or 'rehearsal' will help induce strength gains by improving the efficiency of the nervous system.
So to apply this, we're left with the goal of being relatively consistent with our exercises but with frequent variability applied to our rep schemes. And in comes the undulating model. Recall that with undulating periodization, the loading parameters -- sets and reps -- are manipulated as often as every workout, so this addresses the issue of the possible quick adaptation to a constant rep scheme. Think of it as a variable rep system, which is another term that has been thrown around to describe the undulating model. So what should happen now is a slower adaptation to the training program since the training variable that your body adapts to the quickest is being manipulated the most frequently.
Undulating programs are often split into upper/lower splits, as opposed to the traditional bodybuilding style bodypart split. There's also numerous ways of putting it together. For example, assuming four workouts in our upper/lower split, we have two upper body days and two lower body days. One way that you'll see it set up is having one upper body and one lower body day devoted to heavy, low rep strength training based protocols. The other upper body and lower body day would then be devoted to higher rep, higher volume based protocols. The different training protocols allow you to work on achieving multiple goals at the same time. Similarly you can have even more variation within the actual workout. For example, heavy horizontal pushing (chest) and pulling (mid back/back thickness) and lighter vertical pushing (shoulders) and pulling (lat/lat width) in one upper body workout and the opposite in the other upper body workout -- heavy vertical pushing and pulling coupled with lighter horizontal pushing and pulling. Throw in a little bit of direct arm work at the end and you're set. By heavy and light, I am referring to the aforementioned heavy, low rep work and lighter, higher rep protocols. The same can be done with lower body. One day heavy quads and light or unloaded hamstrings and the other day heavy hamstrings and light/unloaded quads. There are many ways to do it.
AN ASIDE
Now with all that said about periodization, its benefits and its importance, I wanted to touch on this from another angle which represents somewhat of an evolution of my own thinking. Vern Gambetta, considered the founding father of Functional Sports Training, and who prefers to use the term 'Planned Performance Training' in place of Periodization has questioned the differing periodization models by saying that the body never responds in a linear fashion, and as such all periodization is basically undulating to some degree. He goes on to say that the distinction in periodized schemes is an exercise in intellectual gymnastics. Well known Canadian trainer, Scott Abel holds a similar philosophy and has said that 'the application of any program is where the magic lies'. What counts with periodization is the design of the program and the manipulation and variation of the training variables. But, the beauty is in the application of the program and the training experience, not just the program itself. Gambetta goes on to say "variability and contingency must be built into the plan. Plan, execute the plan, evaluate the plan, revise the plan and execute the revised plan." Remember, there is no such thing as the perfect program. Don't get locked into the rigidity of what you're doing. Yes there are principles to adhere to, but the experience of the workout is what you're training for. Don't get too trapped in the web of details that can take away from the actual training experience; focus on training intensity. Think of the ICE principle (another Gambetta gem) -- Intensity, Concentration, and Effort. As it relates to Undulating Periodization, take note of the main points -- focus on more frequent manipulation of the rep schemes you're using.
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