1. Chapter 1-Kraemer

2.  Undulating periodization  Use a 1 week or 2 week cycle as opposed to a 4 week  Initial concept used hypertrophy (8-12 reps) and strength (4-6 reps) cycles  Different loading patterns had greater frequency of exposure

3.  3 patterns per week  1 st day4-6, 2 nd day 12-15 and 3 rd day 8-10 (vary order each week)  Might also use Very Heavy or Power  Daily individual variation  No peaking!  Consistent gains across a long season  Linear peaks at specific times  Moves from goal to goal across time

4.  A few studies have shown greater gains  Page 17-19 in Kraemer book?  Compared to what?

7.  Changes every 2 weeks vs. linear model (no variation)  Similar strength gains  Changes every day vs. linear model (no variation)  Greater gains in undulating  Variation is key  Frequency of variation differs

8. 1. More variety 2. More quickly rejoin workout after time off 3. Less boredom 4. Adaptable 5. More frequent rest  Variation of loading schemes

9. 1. Analyze individual fatigue 2. Testing on day of workout 3. Monitor workout compared to prior work 4. Modifying workout based on tests 5. Complete overall plan but alter sequence

10.  Linear periodization – increasing intensity with decreasing volume across time  Nonlinear results in greater changes than nonvaried single set programs  Vary by training session

11.  Tonight – undulating program  Next week chapters 4 & 5