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Author Topic: Triphasic Undulating Periodization  (Read 307 times)
Paralysisxiii
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    « on: February 02, 2012, 09:03:18 PM »

    This is what I was talking about before in the olympic lifting thread. Apparently that's not necessary to incorporate. But anyone curious about hashing out a routine around the concepts explained in the link? Anyone want to try going through it with me?

    http://www.xlathlete.com/xl/events/2011%20RFWCM%20Presentation%20-%20NSCA%20Las%20Vegas%20FINAL.pdf

    Just something I'm really curious about.
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    MercNil
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    « Reply #1 on: February 02, 2012, 09:19:17 PM »

    Simply do 5/3/1.  It's a simpler way of doing what's written in that pdf.  :3
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    Paralysisxiii
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    « Reply #2 on: February 02, 2012, 09:40:19 PM »

    I thought of that and agree to some extent, but it's certainly not the same thing. That and Jim Wendler seems to have a thing for calling me and everyone else pussies and such. Not a teaching philosophy I really love. When you started 5/3/1 did you have the book or did you just go off the general article?
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    MercNil
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    « Reply #3 on: February 02, 2012, 09:46:26 PM »

    I thought of that and agree to some extent, but it's certainly not the same thing. That and Jim Wendler seems to have a thing for calling me and everyone else pussies and such. Not a teaching philosophy I really love. When you started 5/3/1 did you have the book or did you just go off the general article?


    I have his book, the first and 2nd addition as well as 5/3/1 for powerlifters.

    Jim's simply a man.  And I don't think he'll call you a pussy.  Smiley

    Jim simply wants you to be strong. Because lifting heavy for him is a lifetime pursuit.  I mean if you're not going to compete in a competition, 5/3/1 will set you for life. Smiley

    http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength
    « Last Edit: February 02, 2012, 09:49:40 PM by MercNil » Logged
    Little Sprite
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    « Reply #4 on: February 02, 2012, 10:05:24 PM »

    What are your lifts now?
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    Paralysisxiii
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    « Reply #5 on: February 03, 2012, 05:47:58 AM »

    What are your lifts now?
    Well get ready for some "unorthodox" numbers but the max's from this block
     
    BW+40 lbs x 3 Feet and Hand Elevated Pushup (with a plus)
    Reverse Lunge (Testing today) Probably 140 x 5
    but I'm not sure I'll be able to get 70 on each dumbbell so it might just have to get tested as 130 with slower eccentrics

    Last Block
    BW+40 lbs x 3 Neutral Grip Chin Up
    Front Foot Elevated Bulgarian SS w/ pause at bottom ~2-3 seconds BW+95 lbs x5
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    Little Sprite
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    « Reply #6 on: February 03, 2012, 08:07:14 AM »

    Ok,  With unorthodox exercises, I think loading principles have to change.  If we're not dealing with squat deadlift bench, I don't think you need to complicate things like the article does. 

    Are the 3 compounds not an option?
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    Paralysisxiii
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    « Reply #7 on: February 03, 2012, 09:35:30 AM »

    Ok,  With unorthodox exercises, I think loading principles have to change.  If we're not dealing with squat deadlift bench, I don't think you need to complicate things like the article does. 

    Are the 3 compounds not an option?
    Well I think the article is complicated if for no other reason because Cal doesn't seem great at communicating, but that's not his job. Also I'm not sure if the loading principles have to change, I can still work off of percentages calculated by incorporation of bodyweight (exrx has some formulas).

    The big 3 aren't really an option just because the weight I have available to me is limited(and there's no rack for the barbell, just a barbell), so I've had to choose exercises that are inherently so difficult or incorporate your bodyweight in a way that the load is lesser.

    My main desire with using the methodology the article talks about is really getting a greater mastery of these three phases of dynamic movement. I know I can just apply 6 second eccentrics and paused lunges and clapping pushups or jumping lunges but I was trying to give some actual matching to the principles of the system rather than JUST the principles of motion.
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    Little Sprite
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    « Reply #8 on: February 03, 2012, 11:57:48 AM »

    Well, I don't know your goals but it seems that this article is for training athletes, not people who just work out.  Then again, I don't think it's necessary to overcomplicate in any scenario.  Simply adding 2.5 lbs a week or whatever it may be works.  Has your progress stalled?  Have you tried eating more?  etc.  I don't know if the level of complexity of training method matches your experience level--no offense.  I don't think it matches mine either.  If you have read practical programming, intermediate-advanced lifters can use weekly macrocycles as the epitome of complexity of their program in order to keep progressing. 
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    Paralysisxiii
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    « Reply #9 on: February 03, 2012, 03:35:51 PM »

    Well thanks for the very reasonable response. I see what you're saying. My progress really hasn't stalled...at all. In fact besides the third week where the max lifts tend to get into a bit of a grind (but still go up) things have been going really well.

    The real meat of why I was thinking of the program was because my curiosity was so piqued by the focus on the different parts of dynamic movement. BUT I'll try and incorporate that into my lifting as a philosophy and not as a complete program for a awhile.

    But can't you imagine the benefits of doing a focused isometric, eccentric and concentric block individually? I'd have to be hitting a weak part (or probably 3 weak parts) of my performance somewhere in there.
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    Little Sprite
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    « Reply #10 on: February 03, 2012, 08:08:34 PM »

    My training partner does pin back squats as part of his oly lifting routine and other times normal back squats.  I think they serve their purpose functionally in the sport.  Not catching the bounce on a snatch is mimicked by starting at the bottom for example.  For general strength and coordination there isn't a need for the triphasic model described, I think. 

    I imagine the eccentric block will lead to more hypertrophy, the concentric to more power, and the isometric to more strength out of the bottom--but all those are covered by the regular movement anyway.  I don't see any detriment to the triphasic model, but I don't know if the complexity is necessarily needed.
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