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This is Week 2 of the Daily Undulating Periodization Training Cycle. Please read the linked Blog to learn more about the current programming.
In general, it makes sense to begin each mesocycle with slightly less perceived effort, leaving room to build week to week. The ultimate goal is to progress perceived difficulty week to week so that the FINAL week of the mesocycle (before deload) is the most challenging.
We will usually look to begin each “week 1” of a new mesocycle with ~3 RIR (Reps in Reserve).
Add weight or reps week to week so that you end up at 0-1 RIR in the week prior to DELOAD week.
RIR Example:
If you complete a set of 8 Reps with 3 RIR, this means you *COULD* have completed 11 reps
For the REPEATING MOVEMENTS:
The goal is to complete all sets with same weight, starting in week 1.
The following week, increase weight on any set that “tops out” the rep range
Example (5-8 Rep Range)
Week 1 = 100×8-7-6
Week 2 = 105×8, 100×8-7
Week 3 = 110×7, 105×8-6
Week 4 = 110×8-7, 105×7
Read the blog all about Progression and Overload
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Day 1 – Lower Body (Power/Strength Focus)
Part A and B repeat week to week. Track these metrics
A. Back Squats (Low or High bar)
(select movement and stay consistent week to week)
Within the rep range of 5-10, select a “3 rep zone” that you aim to work within:
Example:
Reps of 5-8, or 6-9, or 7-10
Complete 3 work sets where progression follows the example at top (and linked in blog)
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B. Deadlift Variation (of choice)
(select movement and stay consistent week to week)
Conventional Deadlift
Sumo Deadlift
Trap Bar Deadlift
Within the rep range of 5-10, select a “3 rep zone” that you aim to work within:
Example:
Reps of 5-8, or 6-9, or 7-10
Complete 3 work sets where progression follows the example at top (and linked in blog)
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C. 3 Rounds
First 2 rounds increase in weight, then final 2 rounds at same challenging load
Barbell Hip Thrust (10s iso hold) x 3-4 Reps
Heels Elevated Goblet Squat x 8-12 Reps
Barbell Hip Thrust (10s iso hold) x 1-2 Reps (same weight as first set)
Rest 3+ min after each round
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D. Weighted Plank x 60-45-30 seconds
*Start light and increase each set
*Rest as needed to optimize performance (2-3 min)
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E. Superset x 2-3 sets each:
Note that lunges are for EXPLOSIVENESS; try to elevate as high as you can on each rep, and then land athletically into the next rep!
10 Reps (5/leg) Jumping Lunges
10 Reps (5/side) Russian Twists (Heavy DB)
Rest 1-2 min
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Day 2 – Upper Body (Power/Strength Focus)
Part A and B repeat week to week. Track these metrics
A. Weighted Pullups (see scaling options below)
(choose pronated, supinated, or neutral/rotational, or Rack Pull-ups, and stay consistent week to week)
Within the rep range of 5-10, select a “3 rep zone” that you aim to work within:
Example:
Reps of 5-8, or 6-9, or 7-10
Complete 3 work sets where progression follows the example at top (and linked in blog)
Pull-ups Scaling Options
Rack Pull-ups
Rack Pull-ups (foot assisted)
Band-Assisted Pull-ups
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Within the rep range of 5-10, select a “3 rep zone” that you aim to work within:
Example:
Reps of 5-8, or 6-9, or 7-10
Complete 3 work sets where progression follows the example at top (and linked in blog)
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C. Barbell Rows (Gentle touch and go to ground)
Build quickly to ONE TOP SET of 8-10 Reps
Then complete 2 sets of 10-12 Reps @ 15-20% reduced weight
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D. Pause Incline DB Bench Press
Build quickly to ONE TOP SET of 6-8 Reps
Then complete 2 sets of 8-10 Reps @ 15-20% reduced weight
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E. Finisher Complex x 3 Rounds:
*Same weight for all movements. Complete in succession with rest AFTER all three movements
10-15 Reps Seated Lateral Raise
10-15 Reps Seated DB Tricep Ext
10-15 Reps Seated DB Curls
Rest 2-3 min
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Day 3 – REST DAY
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Day 4 – Lower Body (Hypertrophy and Muscular Endurance)
Part A, B and C repeat week to week. Track these metrics
A. Alternate Movements x 3 sets each:
FOR EACH MOVEMENT:
Within the rep range of 12-20 select a “3-5 rep zone” that you aim to work within:
Example:
Reps of 12-15, or 15-20
Complete 3 work sets where progression follows the example at top (and linked in blog)
Hip Banded DB RDL
Rest 1-2 min
Foam Roller/Slider DB Hack Squats OR Landmine Hack Squat
(select movement and stay consistent week to week)
Rest 1-2 min
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B. Walking DB Lunges (select quad or glute dominant and stay consistent week to week)
Short steps knee over toe = quad dominant
Longer steps with vertical shin = glute dominant
Continue progression forward from prior week
***In subsequent weeks, whenever the TOP FEEDER SET hits 30 reps, add weight to all sets the following week
One Top Feeder set of 24-30 steps unbroken (12-15 per leg)
Rest 30-45s
Complete another tough set to approx. 2 RIR (same weight)
Rest 30-45s
Complete a final tough set to approx. 2 RIR (same weight)
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C. Gliding Ring Leg Curls (or other “leg curl” variation of choice)
Continue progression forward from prior week
***In subsequent weeks, whenever the TOP FEEDER SET hits 20 reps, add weight/difficulty to all sets the following week
One Top Feeder set of 12-20 Reps
Rest 30-45s
Complete another tough set to approx. 2 RIR (same weight)
Rest 30-45s
Complete a final tough set to approx. 2 RIR (same weight)
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D. 2 Rounds:
Max Reps in 1 min – Lateral Box Step-overs (BW only)
Rest 1 min
Max Reps in 1 min – Bicycle Crunches (controlled tempo)
Rest 2-3 min between rounds
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E. Weighted Hanging Knee Raises
Reps 15-12-9 (increasing weight)
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Day 5 – Upper Body (Hypertrophy and Muscular Endurance)
Part A and B repeat week to week. Track these metrics
A. Alternate Movements x 3 sets each:
FOR EACH MOVEMENT:
Within the rep range of 12-20 select a “3-5 rep zone” that you aim to work within:
Example:
Reps of 12-15, or 15-20
Complete 3 work sets where progression follows the example at top (and linked in blog)
DB Fly/Press Hybrid
Rest 1-2 min
Neutral Grip DB Seal Rows
Rest 1-2 min
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B. Alternate Movements x 3 sets each:
FOR EACH MOVEMENT:
Within the rep range of 12-20 select a “3-5 rep zone” that you aim to work within:
Example:
Reps of 12-15, or 15-20
Complete 3 work sets where progression follows the example at top (and linked in blog)
Butterfly Lateral Raise
+ Superset ONLY THE FINAL SET with: Bradford Press x 12-15+ Reps (one rep = “there and back)
Rest 1-2 min
Straight Arm Pulldowns (Banded)
+ Superset ONLY THE FINAL SET with: Supinated EZ or Barbell Rows x 12-15+ Reps
Rest 1-2 min
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C. DB Arnold Press
Accumulate 60 Reps in as few sets as possible
Start with one set of 15-20 Reps unbroken on first set
Rest 30 seconds after EACH SET
Do what you can on each work period (1-2 reps shy of failure)
Continue until 60 Reps achieved
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D. 3 Rounds:
Plate Curls x 15-20 Reps
Rest 1-2 min
Plate Overhead Tricep Extensions x 15-20 Reps
Rest 1-2 min
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Day 6 – OPTIONAL Conditioning Day
A. As Many Reps as Possible in 2 minutes (Rest 3 min) x 5 Sets:
***Note that the 3-min rest between rounds is so that you can push super hard on each 2-min work period. Please make sure to complete thorough warmup before embarking on “HARD EFFORT SPRINTS”
Sprint 200m
Max Reps “Burpee Toes to Bar” in remaining time
(scale as Burpee + Hanging Knee Raise)
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B. 2 Rounds:
***In absence of Bike/Rower, the equivalent running would be 1.5 miles TOTAL (across both rounds)
***This portion of the workout is meant to be STEADY STATE effort throughout
500m Row
1000m Bike
400m Run
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Day 7 – REST DAY
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