KIN 100 Lecture 36: KIN100 Class 36
23 May 2016
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Document Summary
Periodization: planned manipulation of training: 1. Linear periodization altering training volume and intensity: 2. Daily undulating periodization (dup) - alterations each training session. Non-periodized: constant intensity and volume throughout a training cycle. Power low reps (<3)/ high intensity / light to moderate load. Periodization rationale: interrelationship: bottom-line: increases in hypertrophy, strength, and power are interrelated and in some cases possibly dependent on each other. It is important to utilize a periodized training program, even when one specific goal is the outcome. Limitations of linear periodization: positive mechanisms: allows for more variation. Weekly undulating periodization (wup: alterations every week. Daily undulating periodization (dup: alterations each training session. Non-linear periodization (nlp: may constitute any undulating design, pick out of a hat, random. **% gain significantly different from baseline and lp group. Undulate the typical training phases: peterson et al. 2 options dup is designed in the literature: undulate the reps. 5x5: current ratio hypertrophy : strength : power.
