Understanding Undulating Periodization: A Comprehensive Guide for Athletes and Coaches

In the world of strength training and athletic performance, choosing the right programming model can make all the difference in achieving your goals. Today, we’re diving deep into one of the more advanced programming styles: undulating periodization, also known as non-linear periodization. This comprehensive guide will help you understand what undulating periodization is, its benefits and drawbacks, and how to implement it effectively in your training program.

If you don’t feel like reading this article, I’ve created a video to go along with all this content.

What is Undulating Periodization?

Undulating periodization is a training methodology characterized by frequent variations in training stimulus throughout your training cycles. Unlike linear periodization, which follows a more straightforward progression, undulating periodization involves constant changes in various training parameters, including:

• Training intensity (percentage of one-rep max)
• Volume (total work performed)
• Exercise selection
• Training frequency

The key distinction of this approach is its flexibility in manipulating these variables within different time frames, from daily to weekly to monthly variations. This creates a more dynamic and adaptable training environment that can be particularly beneficial for advanced athletes and sports-specific training.

Understanding Key Training Variables

Before diving deeper into the implementation of undulating periodization, it’s crucial to understand the main variables that can be manipulated:

Intensity

When we talk about intensity in undulating periodization, we’re specifically referring to the load percentage of your one-rep max, not the perceived effort of training. A high-intensity day typically involves working at 90% or higher of your one-rep max. It’s important to note that regardless of the load, you should always train with proper intent and focus.

Volume

Training volume encompasses the total work performed, including both main lifts and accessory work. While some coaches might focus solely on the volume of primary movements (such as squat, bench press, and deadlift variations), it’s generally beneficial to consider the total training volume, as all work contributes to the overall stress on your body and subsequent adaptation.

Exercise Selection

The number and types of exercises can be varied significantly within this model. Some days might focus on just three primary movements, while others might incorporate more extensive accessory work. The exercise selection typically aligns with the day’s intensity and volume parameters.

Frequency

Frequency refers not only to how many days per week you train but also how often you perform specific movement patterns. This can be adjusted based on recovery needs and training goals.

Benefits of Undulating Periodization

Advanced Trainee Friendly

One of the primary advantages of undulating periodization is its effectiveness for advanced trainees. The variety of stimuli provided throughout the week helps prevent stagnation and promotes continuous adaptation.

Prevents Burnout

By incorporating varying levels of intensity and volume, this approach helps prevent both physical and mental burnout. Not every training session needs to be maximum effort, allowing for better recovery and sustainable progress.

Sports Season Flexibility

For athletes competing in sports with multiple peaks or extended seasons, undulating periodization offers excellent flexibility to adjust training around competition schedules and recovery needs.

Challenges and Considerations

Complex Planning Requirements

Implementing undulating periodization requires careful planning and consideration of multiple variables. Coaches need to maintain detailed calendars and track various factors affecting athlete performance and recovery.

Difficult Progress Tracking

With so many variables in play, it can be challenging to identify exactly which aspects of the program are driving progress or causing setbacks. This complexity makes it harder to replicate successful training cycles.

Potential Adaptation Issues

If variables change too frequently, it might interfere with proper adaptation to specific training stimuli. Finding the right balance is crucial for optimal results.

Practical Implementation Strategies

For Powerlifters

When implementing undulating periodization for powerlifters, consider:

1. Alternating heavy and light weeks for deadlifts
2. Varying bench press and squat intensities within two-week phases
3. Using supplemental and accessory work to create additional undulation in training stress

For Sport Athletes

For athletes in competitive sports:

1. Adjust training intensity around game schedules
2. Focus on recovery-based sessions during high-stress competition periods
3. Use strategic deloading during academic stress periods (like finals week for college athletes)

Example Weekly Structure

A basic undulating periodization structure might look like this:

1. Day 1: Heavy squat (90%+) with moderate bench press
2. Day 2: Heavy bench press with light deadlift work
3. Day 3: Moderate squat with heavy bench press
4. Day 4: Heavy deadlift with accessory work

This structure allows for adequate recovery while maintaining frequent exposure to key movement patterns.

Conclusion

Undulating periodization offers a sophisticated approach to training that can be particularly effective for advanced athletes and those needing to balance multiple performance demands. While it requires more careful planning and monitoring than simpler training approaches, its flexibility and potential for continued progress make it a valuable tool in any coach’s programming arsenal.

Remember that successful implementation often requires experience and careful attention to recovery indicators. Consider working with a qualified coach when first implementing this style of training, and always be willing to adjust based on individual response and performance demands.

For those interested in learning more about different training approaches, check out our companion articles on linear periodization and block periodization to understand how these different methodologies might best serve your training goals.

Have questions regarding undulating periodization? Contact us, and we’ll be happy to help you get the most from this periodization with your training.