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to use that fatigued day to still accomplish good work, to still develop technique, to still get volume in, but to not be guessing at when it is going to occur.There are two models of different undulating periodization strategies that I use. One we will refer to as the Alternating Model and the High/Medium/Low Model.The alternating model for more intermediate athletes and advanced female athletes, this is how Marisa Inda’s train-ing is structured, this is how Kristen Dunsmore’s training is structured. Advanced men’s lifters, in a lower weight class, particularly shorter lifters as they are not able to generate as much fatigue, because the bar is not moving as far could also benefit from this strategy.
This is usually a 4 up, 1 down strategy that is going to alter-nate weeks between very hard deadlifting in weeks one and three or weeks two and four, and very hard squatting and benching in the alternating weeks, the opposite week of the deadlift.
When designing sessions to fit within the Alternating Mod-el, typically the Heavier sessions will include working up to a top set/rep max, as well as back down sets, while the Lighter session is generally just straight across sets at a set weight. Further undulation can occur beyond just ma-nipulating intensity/volume, through different exercise se-lection. For example, a heavier session in the Squat may be performed with Low Bar, while the lighter session is High Bar. This same strategy could be applied in a Hypertrophy phase with High Bar on the heavier session and Front Squat on the lighter week.
As we bring in the bench workouts you can see following a very similar pattern to the squat workouts. I find that the squat and bench work harmoniously together, they tend to respond more similarly to training strategies. You will see an almost identical pattern through them.The only real change is that in the high week, the hard week for the squat and bench, we have the hard bench workout early in the week and the hard squat workout later in the week. That is done strategically, nothing we are doing here is by accident, we are doing that because a hard bench workout is much less likely to have a negative effect on the squat workout, where if we put a really hard squat workout on Monday and then tried to have a hard bench workout on Tuesday, the bench workout would suffer more from that squat workout, whether it is stress on the wrists and elbows from the low bar position or just general neural fatigue.Now looking at the third lift, the deadlift. We’re gonna have two different colors here for the deadlift. The yellow dot is our primary deadlift workout and then the green dot is a secondary deadlift workout. I distinguish between these two because they are periodized two different ways.
The yellow dot, our primary deadlift workout, is going to fol-low the same strategy as the squat and bench but flipped to the different week. Instead of going medium, high, medium, high, followed by a deload. Now the deadlift will go high, medium, high, medium. They are inverted from each other