Question about UNDULATING DAILY PERIODIZATION!

[ryno9000]

This question is for those who train for STRENGTH and know what UNDULATING DAILY PERIODIZATION is.

Ok -

Let's say I have an A day and a B day, such as this:

A) Squat
Bench
Bench Assist. Exercise

B) Squat
Standing Shoulder Press
Assistant shoulder work.

The Undulating schedule looks something like this:

Mon- Hypertrophy
Wed - Power
Fri - new 3 rep max, 5 rep max, or 1 rep max alternation.

also, Monday ALWAYS includes a 5 rep max Deadlift. Friday ALWAYS includes Powercleans. Wednesday are pulls as needed i.e. pull ups, rows etc. Tuesdays are reserved for a "pickup" day to work arms, grip, calves...all the auxillary muscles not getting direct work.

My question is this: Since some weeks I will have 2 A days and 1 B day, and next week I have 2 B days and 1 A, the day with one workout always falls on Wednesday, which is the power day. I do not feel like one bench workout or one shoulder workout per week trained for power is enough to stimulate strength or growth. It's basically like shoulders off one week while benching or benching off one week while shoulder pressing. How do you guys design your weekly waves to address this matter?

 

[BenchBoss]

The way I understand periodization is you do train for a certain goal (hypertouphy, strength, power, muscle definition, etc) via a cycle spanning several weeks. Your muscles consists of three fiber types, fast twitch, slow twitch and a type that can be either depending on the circumstances. Strength, power, and hypertouphy use a different combination of the fiber types. I'll generally use cycles spanning 4 - 8 weeks. To prevent plateauing, I change the reps slightly every other week. For example if I'm doing a strength phase, I'll do two weeks of 6 reps, two of 4, two of 3, and then build back up.

Their's allot of good books written on the subject of periodisation.

I personally enjoyed this one quite a bit, burned through it in a weekend, and refer to it frequently.

Serious Strength Training-2nd Edition [Book]

 

[ryno9000]

The way I understand periodization is you do train for a certain goal (hypertouphy, strength, power, muscle definition, etc) via a cycle spanning several weeks. Your muscles consists of three fiber types, fast twitch, slow twitch and a type that can be either depending on the circumstances. Strength, power, and hypertouphy use a different combination of the fiber types. I'll generally use cycles spanning 4 - 8 weeks. To prevent plateauing, I change the reps slightly every other week. For example if I'm doing a strength phase, I'll do two weeks of 6 reps, two of 4, two of 3, and then build back up.

Their's allot of good books written on the subject of periodisation.

I personally enjoyed this one quite a bit, burned through it in a weekend, and refer to it frequently.

Serious Strength Training-2nd Edition [Book]

I appreciate you trying to answer - I understand periodization very very well. However, DAILY UNDULATING PERIODIZATION is a VERY SPECIFIC type of periodization specific to strength training that is exactly as I outlined above. That is, you train hypertrophy/power/strength through the week with alternating days as I outlined above. You sorta missed my question.