Intensity over Volume

Intensity over Volume

The spectrum of variables in training provides the lab for experimentation. The primary variables we can manipulate are Volume (the “dose” of total work), Relative Intensity (proximity to failure) and Frequency. Volume has been heralded as the main driver of...
The Daily Undulating Periodization Cycle

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...
The Strength Phase on the Evolved Programs

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...