Daily Undulating Framework (DUF)

Mladen Jovanović September 24, 2016

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After a long “battle” with Daily Undulating Periodization/Planning/Programming term, I decided to name it to DUF – Daily Undulating Framework, or just Undulating Framework (UF).

The most recent video Planning and Programming Strength Training Using DUP Approach created a bit of confusion, because some viewer saw it as “system” or a “solution”, where I wanted to pinpoint to it as “framework” – something that is really flexible and can adapt to different philosophies.

That is exactly what I will cover in this video, along with my concept of quadrants (stable/variable exercises and set n’ rep schemes).

I have also updated the DUP Program Template Builder for the sake of this video: I’ve made simpler program without explosive movements and carries.

If you are interested in strength training planning, you should definitely watch this video!

Categories: Non-Membership Content

Tagged: DUP, Membership Video, Strength Training, Theory, Video

Mladen Jovanović

Mladen Jovanovic is a physical preparation coach from Belgrade, Serbia, grew up in Pula, Croatia (which he considers his home town). He was involved in physical preparation of professional, amateur and recreational athletes of various ages in sports such as basketball, soccer, volleyball, martial arts and tennis. Email | LinkedIn | Twitter | Facebook

Framework for Analyzing & Planning the Strength Training

What does this video attempts to do is to reconcile everything written about above using few very simple tools. That way, it represents very pragmatic and agile tool for planning and analyzing strength training programs.

Mladen Jovanović July 16, 2017

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The Best of Complementary Training in 2016

Here is my list of the best articles of Complementary Training in 2016: 1) What Do You Need to Know as a Sport Scientist Besides Sport Science (Addendum); 2)New Exercise Classification; 3) Managing (High) Performance Teams Using Scrumban Boards; 4) Agile Periodization: Concepts and Ideas; 5) Grand Unified Theory of Sport Performance; 6) …

Mladen Jovanović January 2, 2017

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DUP Program Template Builder v4.0

At this stage I am looking for some structure in my training, but cannot be mentally bothered to follow overly prescriptive powerlifting/powerbuilding template (like 5/3/1, Juggernaut, Starting Strength, etc.). I wanted something that is mentally refreshing, but it still gets me training hard and produce the results. Something that Dan John would call “Punching the clock” workout. The result…

Mladen Jovanović September 3, 2016

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More Advanced Daily Undulating Programming

In this video I am expanding on the idea of using multiple set and reps schemes across movement patterns under undulating umbrella. For example, how can we utilize undulating approach with the goal of developing hypertrophy for the upper body and strength for the lower body?

Mladen Jovanović June 19, 2016

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Daily Undulating Framework (DUF)

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