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The Daily Undulating Periodization Cycle
Daily Undulating Periodization (DUP) is a way of structuring training where different rep ranges are targeted throughout the week. The pinnacle study on DUP versus block periodization occurred in 2002 by Rhea and colleagues. (A comparison of linear and daily...
Linear Periodization Enhanced for Strength AND Hypertrophy
Linear Periodization (LP) is the original approach to periodizing training. It is the basis for so many other periodization models, and it has been the most studied of the bunch. Common implementation of LP looks like this: Week 1: 10 Reps Week 2: 8 Reps Week 3: 6...
The Strength Phase on the Evolved Programs
On the heels of the metabolite training block, we now embark on the strength phase. Any athlete who has been training with a high level of intensity and volume would benefit substantially from implementing this short-term change in protocol. Steve Hall coined this...
Overload: Utilization of “Dynamic Double Progression”
Before we delve into the topic of HOW TO PROGRESS, we first need to discuss the actual meaning of PROGRESSIVE OVERLOAD, and the way in which we should conceptualize overload, in general. There is a pervasive belief in the training industry that progressive overload...
Metabolite Training (Metabolic Stress)
Spring/Summer 2020 consisted of an extremely productive focus on general hypertrophy across the Evolved Daily programs. The most recent macrocycle utilized a "Reverse Pyramid" approach to the accumulation period. Looking back further, it has been a great year of...
Framework for Implementation of Twice Daily Training
General Points of Concern 1. Splitting training into AM/PM sessions is NOT about increasing volume. It is instead just a way to split up the current volume you are doing. PLEASE DO NOT DO THIS UNLESS REQUIRED BY POINTS A and B BELOW 2. There are really only TWO...
Reverse Pyramid Cycle – April 2020
As the Powerbuilding cycle comes to a close, there should be increased strength, as well as a general sense of confidence with the heavier weight in the lower rep ranges. The Powerbuilding cycle had the lowest target reps for “repeating” movements of any Evolved cycle...
The “DB only” Physique Program
The majority of the “at-home workouts” available during the COVID period are focused primarily on conditioning. That type of training will definitely make you sweat and get the endorphins going, but it won’t build any muscle. “Hypertrophy” (building muscle) requires...
The Power Building Training Cycle
The concept of “Power Building” is super exciting, and has become increasingly popular as athletes attempt to build strength, power and create hypertrophy simultaneously. Programming Powerbuilding is actually quite nuanced, and must be programmed in a very specific...
Strength, Volume and Muscular Endurance Phase – Fall 2019
The new cycles of training on the Evolved Programs focus on a combination of volume, strength and muscular endurance. The prior 10-weeks of training consisted of a 5-week “metabolite” phase (high volume, high intensity) followed by a 5-week “strength” phase (lower...
Why Deload and How to Implement Properly to Maximize Results
Every time I finish a mesocycle (4-6 week training period, progressively increasing in difficulty), I try to tell myself I don’t need a deload. This is how my thought pattern goes: I’ve been progressing so well. I really don’t want to risk halting my progress by...
CrossFit Open WOD 19.5 Strategy Guide
This combo of Thrusters and CTB Pull-ups has been used many times by CrossFit throughout the years of the Open. The amount of total volume in this workout, for the general population, is similar to that of Open WOD 13.5 for the top level athletes. That workout...
CrossFit Open WOD 19.4 Strategy Guide
CrossFit Games Open WOD 19.4 brings the unique aspect of work/rest intervals! I personally love this. I enjoy it in my training, and I really like it being used as part of an athletic test. For those that are elite in the sport, both workouts are dead sprints; 3 min...
CrossFit Open WOD 19.3 Strategy Guide
While Games level athletes may finish Open WOD 19.3 within the 10-min cap, it is going to be extremely difficult to finish for the average Open participant. The majority of these athletes will get stuck somewhere in the handstand pushups. Strict HSPU are one of those...
CrossFit Open WOD 19.2 Strategy Guide
OPEN WOD 19.2 My opinions and thoughts on this workout have not changed very much since it was released as 16.2. I have updated a couple thoughts in the document, but nothing that changes the game. Strong people everywhere are rejoicing that finally they get to lift...
Everything About The New Evolved Cycles for March 2019
SUMMARY 1. Structured planning of your training is vital to progress. If you aren't making desirable improvements with all the time and effort you put in, you need to keep reading. 2. The new cycles of the Evolved Programs will be different than anything prior. 3....
CrossFit Open WOD 19.1 Strategy Guide
OPEN WOD 19.1 The 2019 Open has begun, and the first workout is about as simple as they come. This is generally the case, as it’s all about creating community and getting as many people as possible signed up. All workouts are painful in the world of “AMRAP” and “for...
Ramp-up Sets, RIR, and Proper Loading Procedure
Ramp-up Sets, RIR, and Proper Loading Procedure Ramp-up sets constitute the increasing weights that you lift prior to completing the “work sets.” These sets are meant to PRIME and PREPARE the body for the work ahead WITHOUT causing additional fatigue. It is also...
The Mindset of Progress and Improvement
The Mindset of Progress and Improvement You Don’t Always Have to Lift More Weight When I write programs, I am a huge fan of Linear Progression. It’s probably the simplest form of progression to implement, which makes it extremely effective for the masses to...
How to Keep the Strength Gains Going When Progress Begins to Stall
One of the most common questions I get is what to do when progress begins to slow or stalls completely during a training cycle. One of the pillars of the Evolved Program (and my programming philosophy in general) is to have certain “metric-based movements” that repeat...