Undulating Periodization Strategies | JTSstrength.com
ฝัง
- เผยแพร่เมื่อ 2 ก.ค. 2017
- Chad Wesley Smith elucidates the undulating periodization strategies he uses to help athletes better manage fatigue to allow for more frequent and intense overloading during training mesocycles.
Get stronger and build more muscle with the JuggernautAI App, try it 2 weeks FREE at www.juggernautai.app/ - กีฬา
![[MIRRORED] LISA - ROCKSTAR 🎸 MV version #LISA #BLACKPINK #ROCKSTAR](http://i.ytimg.com/vi/-U58DuCCtZk/mqdefault.jpg)
Chad's face is sort of like cheese cake, simply by looking at it I immediately become happy and filled with joy.
I thought you were gonna say, it's sort of like cheesecake...it's fat haha.
I was thinking more like a jolly Buddha.
Santa.
i want a cheesecake now. brb.
Lol. You made my day... because it is true :)
Great strength training info as always, but when will you put out a video on managing the effects of having piercing blue eyes and how it relates to excessive adoration?
Juggernaut bringing real science to fitness. Not like most channels with their damn broscience and core workout videos and clickbaits. Amazing material, has inspired me a lot because I am not a pro but I struggle with sleep and depression issues that come and go, and definitely fatigue management has become a problem. Thanks a lot!
Keep up with it, you part of the day few percentage of people who care about their body, don't be depressed, cherish the energy , cherish the gains
I swear I always think i'm a great coach and then I see how clever Chad's programming is and want to stab myself in the eye
blind tho...
always a bigger fish, stay humble
It's amazing how logically thought out programing makes sense and is easy to accept.
These are the best videos on the net! Thank you for sharing your knowledge.
Chad you make this world a better place to lift! Thanks man
Hello Team JTS!
Writing this not under the most recent post but somehow I'm sure you're gonna notice this message.
First, thanks to all of you for sharing such valuable info on the most interesting topics in strength training and recovery.
Second, special thank you to Chad for his Juggernaut method 2.0 book. Has anyone ever told you that they got "A" for their course work in uni because they used information from your book to create it? Now I'm telling you! The strategies of developing explosive power in strength athletes shown in the book helped me so much!
Cheers and greetings from Russia!
Very cool. Thank you
Outstanding, Thank you.
These charts are incredible.
Thanks for the great strategies... Can't wait to try them!
Im an intermediate lifter and I implemented this after I watched his "creating a strength block" video it's been huge for me. Thanks for the information
most profesional analysis i heard on youtube. Very good sir.
Thank you for this video. I don't know why I didn't figure this out for my self because it makes so much sense and explains a lot of what I have experienced over my many years of training.
This is an amazing video. Thank you so much for putting this out.
Thanks for the awesome video chad! Really helped alot with my training!
Amazing information for people who make their own programs, like me!
Mr. Chad, this just makes sense to me. I ordered your book lastnight and I hope that it talks more about this. I'd love to try a program like this that's smartly designed.
This is pure gold!
Thank you JTS ! It’s my dream to learn proper programming and you are making it possible!
oh what a awesome piece of information you gave out there :) thank you
IMO this would've been much simpler to explain with a spreadsheet. Answered my question as I'm new to daily undulating, incidentally programmed in an almost identical fashion to the first workout. Great content as usual👌
That's so much informative !! ❤
Thanks a lot
Very interesting. Thanks for sharing!
outstanding video
This is fantastic....much appreciated !
Glad it was helpful!
Lifting information at its highest quality.....
My pleasure
Great video CWS.
Extremely important concept
Always Great videos from chad wesley smith!
Thank you
Thanx for sharing and explaining this very important information about programming.
I've been waiting for a video from you on undulating periodisation for ages! So glad it's finally here haha so in depth as always
Explained clearly thanks
That was really helpful. Well explained sir.
Glad it helped
Fantastic content! Thanks Chad!
Glad you liked it!
As an engineer who studies a lot, barely gets 8 hours of quality sleep, high stress job and family, this video is definitely what I needed to help structure my workouts in a way that helps me manage fatigue which I was encountering a lot when I was working out in a linear fashion. Thanks chad!!!
No problem. Probably also worth checking out Powerlifting Program Design Manual or letting the JuggernautAI App do the thinking for you
This is pretty advanced stuff but I still got something from it eg splitting the deadlift into two, one day going for intensity, another day volume, technique. It makes perfect sense since too much volume at lighter weight means I'm beat when attempting the heavy stuff on the same day
Chad: This has got to be your best ever!
I've personally pondered on doing fullbody (I know your thoughts on fullbody) with that "out of sync" set-up, where you never have more than one heavy lift per day; rather, you have a light lift, a medium, and a heavy lift per day, as two heavy lifts have always seemed to me counter productive, but it depends on recuperative capabilities, size, strength and degree of advancement. And having two or three light lifts per day/session seems needlessly wasteful of time and energy.
Im buying the book :) nice video!
great video learned alot
Glad to hear it!
I'm not sure there's anyone in the industry even remotely as intelligent as CWS. Brilliant video as are all of the others from JTS. This should have millions of views.
I'd put Greg Nuckols up there too, but there aren't many in the same bucket.
This may be one of the best descriptions of Phase Potentiation that I’ve come across. It’s hard to find something that makes as much sense as this lol
thank you
Alright, alright. Take my money, I caved and bought the book.
Thanks. I knew I'd wear you down.
DarthBunny314 Amazing book so far (160 pages down)
Any chance for a paperback availability any time soon?
Looks like at least two of their books, "Scientific Principles of Strength Training" and "Juggernaut Training: A Thoughtful Pursuit of Strength", are actually available in paperback as well as ebook format.
Khechari Sci Principles and Thoughtful Pursuit are both available as paperbacks now
Chad, it looks like you would make a great weatherman!
Awesome sauce
By applying UDP I've finally managed to hit a 225 lbs Bench and 155 lbs strict OHP! It's amazing. (@ 140 lbs bw).
Where in the week are you throwing in your OHP? I'm having trouble finding a spot for it with this model.
Very informative
This graph thing is genius
I just subscribe after this video, Im thankful for the video Chad. I created my own program based on linear periodization and Im having trouble managing fatigue. It feels like the weights im lifting now are "too heavy" to follow pure linear style programming.
I will try my best to finish this block decreasing the volume a bit and after my deload, I will follow your intermediate periodization where i will do my workouts:
-high: 85% or above
-medium: 60-80%
-low: 60% or less
Does anyone have an Idea of the rep ranges in those days?
Chad looks like he is looking to peak at christmas. Great content as per usual.
I'm in the process of writing my first powerlifting program for myself. This video has helped me alot as well as your book. Do you do indevidualized programs for lifters? It would be awesome to not only go through one of your programs but learning from it.
This is amazing! But if one wanted to add a OHP workout, how would that look/ work?
WorldIsMine00 Keep Bench strength and hypertrophy day but remove the medium day and replace it with OHP
thank you for this great video!
deload takes one week of this 4 week cycle?
How would you program in accessory work? Just using a linear scale since it's not as taxing?
This is gold. I always struggled with fatique management while trying to incorporate max effort lifts of these 3 excercises into a week. I would like to ask, however, how do you incorporate drop sets into strength phase (repetitons by sets, rpe?) Thank you!
I want this guy to do my programming. I bought a “workout program” of off Larry wheels, but it doesn’t incorporate or utilize periodization or anything like that. It’s just week one do this or then week 2 do that... this guy seems so knowledgeable about the topic.
Thanks. Here ya go: www.jtsstrength.com/product/powerlifting/
Thanks for your time and effort big man
It seems counterintuitive to have a lighter second week in a "three up, one down" model. I find it interesting that peaks in intensity don't align exactly with each week. This isn't something I had considered. Do you guys offer a coaching or programming class? I'm surprised that all the information you give out is free! You're such an amazing resource for this community.
More beginner lifters can usually manage to increase in 3 consecutive weeks but as the lifter advances and is able to generate more fatigue in a given session, more modulation of overload will need to occur. No classes at the moment (besides clinics: store.jtsstrength.com/collections/events) but we are considering online courses.
I would buy an online seminar on programming in a second if it was available! If these free videos are anything to go by.
Chad do you do single lift coaching? i don't have time to do all 3 i am going for a squat record so that is my main focus while maintaining my deadlift
That would just be under 1 on 1 coaching yes.
Great video as always! If you have a lifter that doesn't have an optimal amount of time between competitions say regionals and nationals (~10 weeks) would this undulating still be optimal? As it wouldn't accumulate as much volume as a pure linear program.
Who would have thought there's so much science and shit for getting strong. Makes my head spin.
Recently found out about undulating pyramidization
great video, super helpful stuff. side note - you have the same voice as Ben Affleck.
Hello Chadley, is there any where we can get the graphs you included. I could screenshot them but they probably would be a bit pixelated.
Much Appreciated
Most logical to start week in squat becose it's most important because you can squat most that way you add most to you're total
plz do a video where u have a chart like this for PEAKING block...
I would love to see a breakdown but in the context of weightlifting. It seems it would be harder to apply?
hey great info. when programming this way how do you rate the levels of the workouts? overall volume(Met Minutes?) or are we doing lighter weights higher reps?
Man as soon as you said "shift work" I knew this was for me. I work a 24/72 schedule and managing that with getting my lifts in with enough volume ie my biggest problem. The solution I came up with was doing squat and back same day then shoulders bench next day, then hitting deadlifts every other week. I dont think its sustainable tho
I'd be interested in a program applying these principles and methods.
Check out The Championship Program in my book A Thoughtful Pursuit of Strength: store.jtsstrength.com/collections/digital-resources/products/juggernaut-training-a-thoughtful-pursuit-of-strength?variant=11333214534
is it safe to say for your hypertrophy block a "high" workout difficulty is based on volume? and can a "low" workout be higher intensity but lower on volume in this phase?
Hypertrophy's primary overloading characteristic is volume, yes. You can definitely organize it that way but in general I try to make the Low workouts relatively easier than the Hi.
and when u finish this 4 weeks,how u setup next strenght week?
add weight? or volume?
When doing my programming should my accessories also alternate intensity and volume or should they always be higher volume 10-15 rep range? If I should alternate how should I do that?
Does Thoughtful Pursuit go into more details about both of the programs mentioned in this video?
So I just started the juggernaut method. Do i need to instill the high, medium, low right now or afterwards.
Hey Chad, great video! I have some questions though.
Would you consider training Bench & Squat 3 times per week (keeping deadlifts at 2 times a week) too much?
For example: let's say you add a low day (the same as a low day for DL) for squatting and benching for practising technique, would you consider this as too much to be doing in one week or even unnecessary? Asking this as an intermidiate lifter.
I'm creating a strength block at the moment and had in mind to train the squat and bench 3 times a week and the deadlift 2 times a week. Using 4s at 80-90% (building up 2.5% every week for 4 weeks), 5s at 75-85% and 6s at 70-80% and making use of DUP.The 4s are competition style lifts, 5s are too and 6s are variations. Using 4s and 6s for my DL. Not doing a lot of secondary movements on my training days except for back and some shoulder work. Could this be a good set up?
Thank you in advance and thanks for the great content!
I have some people train those 3x/week. Usually some squats after Deads and then add an extra Bench day on Thursdays.
With the advanced model, do you de-load the athlete at the week 2 (highest intensity) numbers or the final week numbers?
How do you peak this style of periodization into a meet? so what im saying is, what does it look like coming into week 9-12 in comparison to week 1-3
In the intermediate model, should total fatigue increase more or less linearly throughout the first three weeks of the meso? In other words, should difficult workouts be dispersed as evenly as possible?
is the difference between high and low workout only in weights on the bar or changing the reps also??
Hi . There you mentioned an `off week`. So my question is, do I still need to take the recommended amount of protein in an off week as well ? I am 75kg (165pound ) and I take around 150g of protein everyday as suggested. Is it ok if I dont take protein powder , or take less amount of protein in my off (deload) weeks ? thanks a lot
Are there any full body, 3x splits for this periodization?
I've been wondering, if you don't have any plans to compete, should you still incorporate a peaking phase into your training? Does it make any sense to just keep alternating between a hypertrophy phase and a strength phase, while skipping that 3rd phase of peaking?
You certainly don't have to and probably don't need to but I would every other or every third training cycle just for the fun of 1rm testing and avoiding staleness.
Conjugate would be like a high medium strategies ?
YAAAASSSS!!!!
Fwiw, the link to your book in the description is broken.
where should someone goes after deloading? For instance in 18.07. After the first DELOAD ( I assume one week of deloading), should the lifter return to a higher load compared to his last LOW or something else?
Awesome video. What 8 muppets gave this a thumbs down? Chad, how close to a competition would you start to switch high bar to the stronger (for myself) low bar position for an low intermediate level?
6-8 weeks out I'd start doing some (probably half at least-depending on shoulder mobility) low bar and then at 3-4 weeks out go to all low bar.
Juggernaut Training Systems thanks heaps. Love your scientific principles of strength training btw!!
Would it be possible to adapt the JTS method 2.0 to the intermidiate UP strategy?
Can you squat 3x a week doing the low, medium, high method or 2x a week? Thanks!
Yes, I've had people do that. More frequently when having people squat 3x/week though I'll maintain the Monday/Friday schedule with the undulation from the video and add a Wednesday squat day that is just progressed linearly, similarly to how the Friday Deadlift's are treated in the video.
I notice you have more lows and less medium days for bench for your 4 up 1 down model. Why?
Intermediate: "Four up, one down strategy" (at 9:48). Do you mean four weeks of hardish work and one week of sort of deload? That 5-th week is not on the graph.
Great video, thanks.
when would the Scientific principles of strength training would be available in Amazon?And what about reps and sets?
your supposed to use your brain and put the information into fruition.. also a good example that i based my new training is marisa indas training cycle on their website youll get it once you see
hey Juggernaut Training Systems i know this is more of a beginner question but I was wondering if you could make a video on how to program overhead pressing into your programs. ive recently become very interested in strength training and I know that OHP has many benefits but im unsure as to how it should be programmed.
Grant dawg look for his classic Juggernaut Method or 2.0... it incorporates OHP.
How would you choose weights from meso to meso?
So in scientific principles of strength training.. it states that volume is the biggest driver of fatigue. It seems on your low days, that while intensity is lower, the volume is greater. How is this not counter productive to where all days are overloading? Lower proximity to failure or??
Yo why is this free 🔥
Ikr. Invaluable information
What kind of % and volumes are we looking at for a "low", "medium" and "high" day??
Or to word it better. Whats a "hard", "medium" or "easy" workout??
Chad, I watched your Strength Block video and was going to apply it to my training but I consider myself as more of an intermediate. Would the intermediate block follow the same percentages and rep / set schemes as you laid out in your Strength Block video?
Also, with regards to the Linear 2nd deadlift session, would that be the same deadlift as the main Weds workout or would a variation (SLDL or Romanians) be acceptable?
andy parton yes to the first question and depends on 2nd one. Hypertrophy I usually do an RDL/Box Dead and strength and peaking it's competitive Dead for technique
Juggernaut Training Systems thanks a lot for the reply, and for the videos! I've learnt a lot from the channel! 👍
Is this applied to the repetition method in conjugate training?
What are the % of loads like in the Low medium high range?