The other spreadsheet is an older version of DUP-style training followed by Reuben. There are two separate spreadsheets here, both made by Reuben Arellano. Progressing through accumulation, intermediate i. For athletes that use RPE principles in their training. Features a 4 week accumulation phase and a 4 week peaking phase.īased 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. Please select the one for your preferred deadlift stance. The schedule must go in the order of the days listed. The days of the week you are to train are set. Type your 1 rep-max RM in the shaded boxes in the table on the right in pounds unfortunately due to a glitch when I upload to drop box only a 1rm will work here. This is why it is also referred to as non-linear periodization. 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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