A strength training template that works for any client. Squat, bench, deadlift, and acc for accessory are acceptable entries. For athletes that use percentages of their 1rm when programming their training. Mike zourdos on daily undulating periodization dup posted by derek charlebois on january 16, 2017 strength training periodization is programmed phasic variation in training volume, intensity, andor frequency to maximize performance and training adaptation. However, last but not least he is a powerlifter, a powerlifting coach. Dec 14, 2015 just wondering if anyone has tried something like this on a whole or something otherwise. Zourdos had been researching daily undulating periodization, or dup. Zourdos presents on the topic of daily maximum training in an honest and introspective way. Based on ideas from mike zourdos and boris sheiko, this program allows the athlete to zero in on what percentage of their weekly training is coming from the squat, bench, deadlift, or accessory movements. View profile view forum posts registered user join date. Better firmware faster seminar will teach your team how to engage at a foremost level, producing code with far fewer bugs in less time. The dup method daily undulating periodization program. Jan 08, 2018 in todays video, mike zourdos goes through macro, meso and micro cycles training periodisation. Thus, model methods earmark you to traverse the time.
Mike zourdos, a professor of exercise science at florida atlantic university regarding his research on periodization training. Feb 16, 2017 i recently heard of dup training by dr. In todays video, mike zourdos goes through macro, meso and micro cycles training periodisation. Government warned they cant rely on our vote if northern ireland is treated.
Modified daily undulating periodization model produces greater. Daily undulating programming how to programme your. In the program, they use daily undulating periodization technique which is called dup in order to train strength in the right method which prevent from plateaus which reduce the progress. Even easier strength sounds a lot like dup training. He refers to the klemp et al study in which low repetitions 6, 4 and 2 and high. They continued with that pattern for the 12 weeks of the study. This podcast is indeed fascinating since mike zourdos and myself covered plenty of strength training ground, from analyzing famous programs, difference between daily undulating periodization vs daily undulating planning, cycles planning, daily max vs highfrequency training, emotional and boredom issues, inseason training, vbt and so forth. Mike zourdoss daily undulating periodization program, known as dap.
Macro cycles, typically an entire training year but may also be a period of many months to four. After a few months on this program you may want to investigate dr. Dup program used in research study powerlifting forums. Mike is an assistant professor in exercise science at florida atlantic university boca raton, fl. Daily undulating periodization dup muscle growth workout. View rex zourdos profile on linkedin, the worlds largest professional community. Daily undulating periodization, dup, frequency, mike zourdos, overtraining, phat, volume. Background periodization is an important component of resistance training programs. Print this off and bring it with you to the gym and it will tell you every set and every rep to do while using the dup method.
This version of dup is meant for people who have sore joints or feel beat up, and is meant to be done 3 days per week. Shredded by science, eric helms and dr mike zourdos at performance ground. The t2 can progress for a longer timeline linearly than the. I think i saw someone mention that they were working up to a top set using rpes on the strength day but i forget who. Spring semester, 2012 ii michael christopher zourdos defended this dissertation on march 26th, 2012.
It is meant to improve adherence to the training regimen, allow for constant progression, help in avoiding plateaus, and reduce occurrence and severity of injuries. This is basically what i got at the moment and im probably gonna keep it, its very similar to what lifters on zourdos study did. If you want to learn more about dup, check our mike zourdos researchgate page. Where can i find credible, scientifically supported.
This video is all about pushing training to the limits of human capability. Just wondering if anyone has tried something like this on a whole or something otherwise. Sep 12, 2014 help the channel grow by liking and sharing all my videos. The dup method is a completely new strength training program which are created by mike samuels and jason maxwell who are fitness professionals. The dup method is a set of digital ebooks and video files available for instant download. Dup threatens to pull support from theresa mays government if she backs down over postbrexit irish border. Therefore, the predominant aim of the present study was to examine 1rm strength adaptations in response to two different models of dup a modified dup in comparison to a. Mike zourdos explains daily undulating periodization a must watch video by dr. As dup researcher mike zourdos says, increases in hypertrophy, strength, and power are interrelated and in some cases possibly dependent on each other. Ive literally been thinking on how to optimise dup for myself 247 in the last couple of days. His research is best known for exploring the concept of daily undulating periodization dup and optimizing training. Jmax fitness dup endurance curves and, following pocock. Models of daily undulating periodization in trained powerlifters by michael christopher zourdos.
Macro, meso and micro cycles training periodisation with. This program is based on multiple ideas from daily undulating programing, particularly the idea of avoiding boredom. Dup doesnt discriminate and make itself available only for those in tiptop shape. Dec 14, 2015 i ran 531 with great success from sept to june, then tweaked my shoulder climbing, and am finally back to lifting heavy weights. Freebies online powerlifting coaching and contest preparation. In this video, mike zourdos goes into daily undulating programming and how you can implement different rep ranges, volume and intensity to better your training make sure you join our email list or. When displayed this way it becomes very clear that the dup method is of great importance. Mike zourdos explains daily undulating periodization. I thought i would mix up my training a bit since my progress with 531 had slowed a fair amount.
See the complete profile on linkedin and discover rexs connections. The template is pretty much written taking into account my current needs, but it can be changed to suit your situation. Jason and mike hit on every aspect of dup to help you maximize training for your goals, whether its getting stronger, adding slabs of muscle, or improving your knowledge on daily undulating. I ran 531 with great success from sept to june, then tweaked my shoulder climbing, and am finally back to lifting heavy weights.
I recently found a paper by a guy named mike zourdos. A great snippet of a talk from dr mike at the sbs conference 2017, how to apply dup in bodybuilding. The premise was that you trained only a few select exercises, and trained them multiple times per week, using different rep and. My training after the rugby world cup rugby strength coach. He has a unique and extensive background in researching periodization and a host of other topics related to getting strong. Stronger by science the online home for thinking lifters. You can read it on your computer, tablet, or smart phone. Mike zourdos is an assistant professor of exercise science at florida. My thoughts being that it would definitely come in handy when planning cycles in the long run cycling volume and intensity like mike does with rts. Powerbuilding 2x weekly routines iron man magazine.
Many know mike zourdos for his work with daily undulating periodisation dup. This enhances recovery and may be the best dup pattern zourdos et al. Power day is 85% of tm training max for singles im accepting advice on how many singles or maybe follow rpe up to 89. Id like a discussion on people who havent tried dup yet and people who have. Zourdos training package reactive training systems. Due to this it is important to utilize a periodized training program, even when one specific goal is the outcome. Zourdos coaching so here it is and i hope this could help you with your futur coaching decisions. Zourdos explaining the principles of daily undulating periodization dup tags. That is to say that it is not a specific routine that can be downloaded.
Mike zourdos and colleagues just published a new paper on daily undulating periodization zourdos mc, et al. Please refer to the youtube channel for an explanation of the file, and it is necessary to know how to. I have trained similarly for olympic weightlifting. Physique science radio episode 4 periodization with dr. A dup training cycle will often have you hitting reps of 10, 5, and 2 all in consecutive training days because, as weve already said, there is a benefit to every rep range. Mike zourdos on daily undulating periodization dup. Michael zourdos daily undulating periodization by iraki nutrition published on 20160901t. Jul 12, 2017 shredded by science, eric helms and dr mike zourdos at performance ground. Learn to easily interpret and apply the latest strength, hypertrophy, and nutrition science. Mike zourdos explains the theory behind daily undulating periodization dup training methodologies. What you avoid by doing this is finding yourself married to a specific rep range, so you can be sure you wont miss out on the benefits of others.
Mike zourdos i had good experiences of using his dup powerlifting template for several months this year after my podcast conversation with mike hedlesky, and in this template i tried to get clever and work it in a format more applicable to athletes than just lifters. In this video, dr mike zourdos goes through low reps vs high reps within a dup daily undulating periodisation. Background ideas from mike zourdos and boris sheiko. Dr mike zourdos daily undulating periodisation for. To me, it looked fairly rudimentary, and almost far too basic. Ive already told you but i stalked your log hardcore and pieced together my own dup program. Download our free workout routine ebook to get you started. The dup method 75% commission on the front end sale and 25% upsells.
Macro cycles, typically an entire training year but may also be a. Freebies the strength athlete online powerlifting coaching and. I had the pleasure of hearing him speak on training frequency and got to talk with him afterward. Daily undulating periodization advanced muscle growth workout feature. Florida state university libraries electronic theses, treatises and dissertations the graduate school 2012 physiological responses to two different models of daily undulating periodization in trained powerlifters michael christopher zourdos follow this and additional works at the fsu digital library. Therefore, the predominant aim of the present study was to examine 1rm strength adaptations in response to two different models of dup a modified dup in comparison to a tradition dup model. Strength training periodization is programmed phasic variation in training volume, intensity, andor frequency to maximize performance and training adaptation. The most effective training system according to science.
Moreover, in the preceding two decades, daily undulating periodization dup has. What you avoid by doing this is finding yourself married to a specific rep range, so you can be sure you wont miss out on the benefits of. Physiological responses to two different models of daily. In researching westside, and nonlinear periodization, i came across this research study program by dr. Mike zourdos on daily undulating periodization dup free download as word doc. Nevertheless, it is important to continue to investigate dup in an effort to further optimize this type of training program. You train the lifts as a skill, multiple times a week, and different weight and rep ranges. The most effective training system according to science, dup. Thoughts on daily undulating periodization duration. Help the channel grow by liking and sharing all my videos. Method program,the dup method book,the dup method download. Modified daily undulating periodization model produces greater performance than a traditional configuration in powerlifters. Greg nuckols has over a decade of experience under the bar, and a bs in exercise and sports science.
The results are interesting and probably surprising. This book is not intended for the treatment or prevention. Mike zourdos explains the theory behind daily undulating. Hes also a nationally competitive powerlifter and a coach of strength athletes from around the world. We are extremely pleased to announce that dr mike zourdos will be our powerlifting lecturer for the shredded by science academy. Mike, whos an accomplished drugfree powerlifter, has his powerlifting team squatting three times per week. The dup method is a strength program for men and women based on daily undulating periodization dup. Eric helms, ms, cscs coach at 3dmj group of natural bodybuilding coaches. Rex zourdos columbus, ohio area professional profile.
Hes held 3 alltime world records in powerlifting, trained hundreds of athletes and regular folks, both online and inperson, w ritten for many of the major magazines and websites in the fitness industry, including mens health. Low vs high reps dup periodisation with mike zourdos. I would have made these dropdown lists, but i think you wouldnt be able to edit it on a mobile device they dont like data validation yet. Training volume was the same, average intensity was the same, but the dup group got, on average, twice the gains of the lp group. Mike zourdos is an assistant professor of exercise science at florida atlantic university. Mike zourdos in this episode of physique science radio we talk to dr. Daily undulating periodization or dup is a scientifically proven method to get stronger, making it ideal for athletes, powerlifters, and anyone looking to gain strength.
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