Recently listened to the Iraki Nutrition Podcast with Dr. Michael Zourdos talking about Daily Undulated Periodization/Programming. In order to wrap my head around the topic, I did write the most important parts down for reference (following the concept just from the audio was tough):

– periodization is the manipulation of training variables (ie volume and intensity) to peak for a competition at a specific point in time
– as competition approaches volume is decreased, intensity increased
– completing a volume phase will leave you with higher work capacity
– undulating = non-linear periodization model (weekly undulating or daily undulating)
– weekly undulating training:

    week 1: volume training
    week 2: strength training
    week 3: power training

– daily undulating training (3 training days/week):

    day 1: volume
    day 2: strength
    day 3: power

– intensity/volume can go up or down over time on an undulating model, even if it varies in a training week in a wave like pattern (what matters is the
overall trend)
– in this respect, the undulating model works the same as the linear model (increasing intensity / decreasing volume over time)
– classic 3 day undulated training week would be:

    day 1: volume
    day 2: power/speed
    day 3: strength

– here volume and strength are not programmed on consecutive trinaing days, so you have more time to recover, power/speed day would be low volume/light
– in a undulating mode, you don’t have to go with above setup (volume, power, stregth day) as this is not the most useful for powerlifting, you would just
undulate repetitions (like day 1: 10 reps/set, day 2: 8 reps/set, day 3: 6 reps/set)
– there is a difference between daily undulating periodization and daily undulating programming
– 2 phases of periodization: preparatory phase (high volume, lower intensity), peaking phase (high intensity, lower volume)
– preparatory phase mesocycle would be something like:

    day 1: 10 reps/set
    day 2: 8 reps/set
    day 3: 6 reps/set

– then the next mesocycle would be:

    day 1: 8 reps/set
    day 2: 6 reps/set
    day 3: 4 reps/set

– then you enter peaking phase mesocycle like:

    day 1: 6 reps/set
    day 2: 4 reps/set
    day 3: 2 reps/set

– this model can also be applied to training 2 days per week:

    week 1.day 1: 10 reps/set
    week 1.day 2: 8 reps/set
    week 2.day 1: 6 reps/set,
    week 2.day 2: repeat from week 1.day 1

– you don’t need to take exactly one week to go through an undulation pattern, it depends on how much time you have to train
– undulated periodization is not a program, it is a concept that can be adapted in frquency and volume to suit the athlete
– periodization models are not mutually exclusive from each other
– there is no need to train to failure all the time, also this means you can train more frequently (because non-failure training is not creating as much
fatigue), which accumulates over time
– effective volume is relative to an individuals training status
– training to failure is nothing you should always or never do, more useful to use failure training as a tool
– RPE should be lower when volume is high
– you can train at 5-6 RPE when starting a volume cycle and make a lot of progress
– you can set an RPE goal to determine intensity instead of using a percentage of 1RM
– RPE is a strategy to assign or progress training load within a periodized program
– RPE can be used in addition to a prescribed percentage of 1RM intensity
– RPE is dependent on the trainee’s ability to use the scale (lifting experience needed)

Highly recommend the podcast — check it out on YoutubeSoundcloud or iTunes.