DUP Discussion Thread

As I get into more material on high frequency training, I've started to really become interested in undulating periodization. For those of you unaware, this basically means that you change the focus of your training on each lift from session to session. So you may go hypertrophy then power then strength thoughout one microcycle. It lends itself really well to high-frequency training and in some respects, I've been unconsciously modeling my training (particularly my bench training) after a DUP style. Smolov is an example of undulating periodization in which the reps, sets, and intensity changes each day during the microcycle. UP can then be patterned in a linear or block fashion.

So, I'm wanting to get some good discussion going here about DUP, as it seems like a training style that I could definitely make good use of and I know we have a few people in here a lot more knowledgeable than I on the subject.

Just to give people a bit of background:



I don't know where DUP originates from, but Mike Zourdos's name is more or less synonymous with it for powerlifting programming. The basic premise is pretty similar to concurrent (and Westside-conjugate) periodization; DUP is like concurrent periodization with an emphasis.

The rough draft of my template for my volume block has me training seven days a week. I've never had that much frequency (well, except for the occasional week in which I would do a couple extra sessions for accessory work, going as high as 9 sessions a week, but this never went on for longer than two weeks at a time).

The rough draft of my template for my intense block has me training five days a week. I haven't had that little frequency for close to two years.

Hit up wesley keith. Sam byrd wrote him a prep cycle using the fundamentals of DUP