Daily Undulating Framework (DUF)

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!

daily-undulating-framework-video

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Undulating Mixed Strength Program

This program represents “park bench” workout (see works by Dan John) and it is quite usable for someone putting the same emphasis on each exercise, while hitting wide rep ranges and avoiding boredom at the same time. Therefore, it is very usable for off-season “sporadic” workouts (someone who hits the gym 2-4 times per week in haphazard manner).

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…

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