Non-Linear Unplanned Undulating What??
Undulating periodization is as popular as Facebook these days.
The “unplanned” model isn’t quite as widely used yet, but it’s slowly starting to make its way into strength programs.
The format entails performing workouts of varying intensities within the same microcycle (usually 1-2 weeks), but the type of workout performed depends on the athlete’s status on the given day. If he or she shows up to the gym stressed and distracted, a moderate-intensity workout will be performed, even if a maximal strength or power workout was scheduled. The athlete will then perform the high-intensity workout a couple days later when he or she is well-rested.
Although the literature is sparse and there are a multitude of foreseeable problems that could arise with this plan (work ethic and personality of the athlete, for example), it does seem like a good option to get the most out of each session while also training for multiple goals. So, there’s reason to suspect it might also work for other populations, or people with tight schedules simply looking to maintain several aspects of fitness. Lately, I find myself in this very situation…
After focusing on maximum strength last year and H.I.I.T.-type of work outside for most of the summer, I don’t have a specific fitness goal I want to work on right now. I would like to maintain my increases in strength and conditioning, though; but with this semester’s classes getting me home over an hour after I usually go to bed…well, I just don’t always have the energy for high-intensity training. Throw a fluctuating work schedule into the mix and it’s easy to see how rigid programming probably isn’t realistic, especially during post-season baseball! I really just need to take advantage of days when I’m well-rested and have time to train.
Enter undulating unplanned periodization.
I’m usually one to caution against writing your own program, but I wanted to use the opportunity to put undulating unplanned periodization to the test while also improving my programming skills. (I like experiments; so kill me.)
With a three-day split, a sample week might look something like this:
Day 1: Heavy (Lower body pull, upper body horizontal push/pull)
A1: Deadlift: 1 x 5, 1 x 3, 1 x 2, 2 x 1
A2: Bench press: 1 x 5, 1 x 3, 1 x 2, 2 x 1
B1: Single-leg RDL: 4 x 6
B2: Seated row: 4 x 6
C1: Ab wheel rollout or Pallof Press variation: 3 x 8 w/ 5-second holds
C2: Some arm exercise to satisfy my vanity: 3 x 8
A few uphill treadmill sprints to finish it off
Day 2: Moderate (Lower body push, upper body vertical push/pull)
A1: Front squat: 4 x 6
A2: Lat pulldown: 4 x 8
B1: Pistol squats: 3 x 10
B2: 1-arm OH press: 3 x 10
C1: Some plank or side plank variation: 2 sets for time
C2: Some corrective exercise: 2 x 12
15 minutes of intervals with a 1:1 work: rest ratio
***Given the movement split, I’d obviously have to swap the focus of the days in week 2. The heavy day might then include squats, push presses, rear foot elevated split squats and weighted chin-ups; while the moderate day could include trapbar deadlifts, 1-arm compound cable rows, suitcase deadlifts and 1-arm dumbbell bench presses.
Day 3: (Light)
Full-body circuit: 4 rounds x 15-20 reps of 8ish exercises
Maybe finish it off with some Tabata kettlebell swings if I’m up for it
I’d repeat that two-week cycle twice for four weeks total, take a deload week if needed and then change the exercises for the next cycle. Of course, the “unplanned” part is that these workouts aren’t scheduled for particular days. Which one gets done depends on how I feel (as long as they all get done at some point). And on days when I’m really tired, I’ll do a little foam rolling (ok, A LOT of foam rolling), mobility work or (gulp) low-intensity cardio to help with recovery.
It’s obviously too early to tell the long-term results of my little experiment, but things seem to be working so far. I’ve maintained most of the increases I made over the last year and, more importantly, I feel neither overtrained nor as though I’m neglecting any aspect of my fitness. So I guess we’ll see how things turn out!
Filed under: exercise programs, strength training
