Cathe - Why is STS linear periodization rather than undulating periodization

A

Alexis52

Cathlete
I'm following the blog and info posted closely, still deciding if I want to buy STS.

I'm curious if you researched undulating periodization which seems to get great reviews and results. It appears, but I'm not sure, that you are using linear periodization which has been around since the Greeks. That doesn't mean it's "bad." It's obviously worked for centuries! I'm curious about what you think of undulating periodization. If you have the time. :)

Lexy
 
There are certain advantages of undulating periodization when compared to a linear periodization program like STS, but there are also disadvantages.If we were training seasoned athletes for a competition we very well might choose an undalating routine. We just feel that for the population we are going after linear periodization is more structured and easier to follow as each week you build on what you did the week before..

The main problem with undulating periodization is that you have radical changes from workout to workout and this might be too difficult and too confusing for exercisers who are new to this type of a program. We did strongly consider making STS an undulating periodization program, but decided it would be best to first release STS as a linear periodization program. Perhaps in the future we will make another STS program that follows this format.
 
Thank you so much for your prompt reply! Makes total sense to me. I'm definitely "seasoned" but not an athlete so this sounds perfect.
 
>There are certain advantages of undulating periodization when
>compared to a linear periodization program like STS, but there
>are also disadvantages.If we were training seasoned athletes
>for a competition we very well might choose an undalating
>routine. We just feel that for the population we are going
>after linear periodization is more structured and easier to
>follow as each week you build on what you did the week
>before..
>
>The main problem with undulating periodization is that you
>have radical changes from workout to workout and this might
>be too difficult and too confusing for exercisers who are new
>to this type of a program. We did strongly consider making STS
>an undulating periodization program, but decided it would be
>best to first release STS as a linear periodization program.
>Perhaps in the future we will make another STS program that
>follows this format.

I looked up undulating periodization and found so many variations including a daily undulation. Most undulation based peiodization samples that I saw were total body programs that did the same exercise with a single week in endurance, hypertrophy and strength rep-ranges.

If STS is done the second time around by someone in a alternative rotation (Week 1 of Meso 1, Week 1 of Meso 2, Week 1 of Meso 3, Week 2 of Meso 1, Week 2 of Meso 2 .... and so on) would that qualify as an undulating periodization program?

Thanks.


~* Vrinda *~
 
Yes, you can very easily turn STS into an undulating periodization program by just mixing workouts from different mesocycles.
 
Hello Vrinda,

Which web site did you find that had the best explaination for undulation and linear periodization? The ones I looked at were all about training programs rather than actual explainations.

Yen
 
I don't have sources at my fingertips, but every non-biased source that I've read says that the result difference from using UP vs LP is very minimal. Essentially, they BOTH work really well.

It's just that undulating periodization is a hot word right now.
 
> We did strongly consider making STS
>an undulating periodization program, but decided it would be
>best to first release STS as a linear periodization program.
>Perhaps in the future we will make another STS program that
>follows this format.

Would the undulating periodization program involve total body weight training? This would be what I am looking for as I prefer total body weight training. Could you have a total body undulating periodization training twice a week and still achieve the same results?

The reason I am asking is because I find that I prefer to work out 3-4 (occasionally 5) days per week rather 5-6, which I find quite exhausting. I am not exercising to lose weight but to maintain, and because of other commitments, so 4 days is ideal for me with 2 of those being weights would be just perfect. I still want to achieve the same results as with periodization though.

I will be posting this over the Video Suggestion forum as well.

Yen
 
Yen,

Here are two basic introductions to the concepts:
1. http://www.leanbodyrx.com/a-005.php
2. http://www.tonyboutagy.com/images.2/Article PERIODISATION.doc

Most of the program descriptions I found online of undulating periodization are authored by Alwyn Cosgrove (one of the authors of "New Rules Of Lifting")

3. http://www.t-nation.com/readTopic.do?id=843024

4. http://www.bodybuilding.com/fun/alwyn5.htm (there`are links on the page to the rest of this article)

Here is a study that says it does not matter too much what type of periodization you use:

5. http://nsca.allenpress.com/nscaonline/?request=get-abstract&doi=10.1519/1533-4287(2003)017<0082:ACOLAD>2.0.CO;2

~* Vrinda *~
 
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