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Undulating Periodization - Part 1by Allen Hedrick | Date Released : 02 Feb 2009
The purpose of this article series is twofold. First, the
article will discuss periodization, specically focusinon the concept of undulatin periodization. !econd,
the article will loo" at the need for strict trainin
super#ision and will $a"e the aru$ent that hih
%uality super#ision is especially i$portant when usin
undulatin periodization. This need for strinent
super#ision durin undulatin periodization is due to
the need for adherin to precise trainin uidelines to
di&erentiate between the #arious trainin protocolswithin the undulatin trainin prora$ desin.
Defnition o Periodization
'eriodization can be dened as a loical phase
$ethod of $anipulatin trainin #ariables in an e&ort
to increase the potential for achie#in specic
perfor$ance oals ()9, 20*. +ore specically,
periodization has been described as the planned
$anipulation of trainin #ariables to $ai$ize
trainin adaptations and to pre#ent o#ertrainin (-*.
The concept of periodization can be traced bac" to
!elyes eneral adaptation syndro$e ()/*. This
syndro$e theorizes that syste$s adapt to stresses
they are eposed to in an atte$pt to $eet thede$ands of the stressor ()/*. The obecti#e of the
periodization concept is to opti$ize the principle of
1o#erload, the process by which the neuro$uscular
syste$ adapts to unaccusto$ed loads or stressors.
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This opti$ization of the o#erload process is
acco$plished with fre%uent $anipulation of the
trainin #ariables so that the neuro$uscular syste$
does not ha#e a chance to beco$e accusto$ed to theapplied stresses. This fre%uent #ariation is also
thouht to be benecial by addin #ariation to
wor"outs so as to a#oid staleness and plateaus in
strenth ains ()/*.
3t needs to be ac"nowleded that despite the fact that
periodization has beco$e co$$on a$on strenth
and conditionin coaches and athletes scientic
research concernin periodized strenth trainin is
sparse (4, 9, 22*. This is supported by !tone et al (20*
who pointed out that despite the wide acceptance and
use of periodization actual research concernin
periodized strenth trainin is $ini$al. 5s suested
by !tone et al (20*, $ost of the infor$ation
concernin periodization is the result of obser#ational
e#idence, anecdotal data, inference fro$ relatedstudies and a few $esocycle lenth periodized
studies.
The basic principle of periodization in#ol#es a radual
shift in e$phasis fro$ a hih #olu$e of trainin
(eercises sets repetitions* and low intensity
(percentae of $ai$u$ e&ort* to a low #olu$e and
hih intensity of trainin ())*. The trainin year isdi#ided into $esocycles, each $esocycle sinals a
chane in the #olu$e and intensity of trainin.
6or$ally each $esocycle re7ects a specic trainin
oal for the respecti#e period of trainin.
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The two pri$ary oals of periodization are (a*
decreasin the opportunity for o#ertrainin and (b*
achie#in a pea" le#el of physical preparedness at the
correct ti$e and, for sports that ha#e a specicseason, $aintainin that pea" for the duration of the
season (20*. These oals are acco$plished by
correctly $anipulatin the trainin #ariables.
The decreased opportunity for o#ertrainin is the
result of the #ariation that occurs as a part of a
periodized trainin prora$, not only fro$ trainin
cycle to trainin cycle but day to day #ariation as well
(2)*. This #ariation see$s to be especially i$portant
for hihly trained strenth and power athletes. 3n
ter$s of pea"in for perfor$ance research has
de$onstrated that e#en durin a short period of ti$e
(8 to )2 wee"s* a periodized prora$ produces
superior results as co$pared to a nonperiodized
prora$, especially in pre#iously trained subects (9,
2), 22*. The typical proression throuh the $esocycles of a
linear periodization $odel starts with a preparatory or
hypertrophy cycle, characterized by a hih #olu$e
and low intensity of trainin (), )), )/*. The oal
durin this period is to increase $uscle $ass andor
increase $uscle endurance. Followin this initial
trainin cycle are typically two strenth andstrenthpower cycles where #olu$e radually
decreases and intensity radually increases. ;&
season trainin typically concludes with a pea"in
phase where the athlete prepares for a sinle
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co$petition (e.., conference cha$pionship trac"
$eet* or $o#es into inseason trainin cycles (e..
bas"etball* $eant to $aintain the increases in
strenth and power that ha#e occurred durin thepre#ious trainin cycles (), )), )/*. This proression is
de$onstrated in Table ) below, adapted fro$ !tone et
al.
Mesocycle Sets Reps %1RM
084?
!trenth =4 >/ /0/4?
!trenth'ower =4 -> /490?
'ea"in =4 2- @90?
This classical approach to periodization has been
dubbed linear because it is characterized by
proressi#e increases in intensity while
si$ultaneously reducin trainin intensity. 3n actuality
the ter$ 1linear periodization is a $isno$er because
by denition any periodization $odel is nonlinear$ade up of nonlinear #ariation in prora$ desin (8*.
3ndeed, a basic tenet of periodization is nonlinearity
(2022*.
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This classical approach, as described abo#e, is
representati#e of two co$$on $ista"es seen in
periodized prora$s ()0*. First, there is a continuous
increase in intensity, allowin little ti$e forreeneration or reco#ery. !econd, the increase in
hypertrophy that occur early in the trainin prora$ is
poorly $aintained in periods of trainin where sets of
#e and fewer repetitions are perfor$ed, because
#olu$e is a prere%uisite for best increases (and
$aintenance* in $uscle $ass ()0*.
Undulatin Periodization To address these possible li$itations of linear
periodization a new periodization $odel, "nown as
undulatin periodization, was de#eloped. The
undulatin periodized $ethod is characterized by
reater #ariations in #olu$e and intensity throuh the
duration of a trainin cycle ()/*. 3t was rationalizedthat short durations of trainin ai$ed at the
hypertrophic response, alternated with short durations
of trainin ai$ed at the neural response, would
pro#ide a better $ethod than linear periodization ()/*.
The reason for this belief is that proloned linear
intensication leads to neural fatiue which could
co$pro$ise increases in strenth. Ay alternatin
between hih #olu$elow intensity trainin(hypertrophy$uscle endurance* and low #olu$ehih
intensity trainin (strenthpower* neural fatiue is
a#oided and better increases in strenth and power
will occur ()/*.
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3n a linear periodized $odel these alternations in
trainin e$phasis occur after a period of se#eral
wee"s or $onths of trainin. 3n contrast, with
undulatin periodization these alternations occurwithin the sa$e wee" or e#en a daily basis ()/*. For
ea$ple, trainin #ariables can be adusted so that
athletes perfor$ sets of )2)4 repetitions on +onday,
sets of /)0 on Bednesday and sets of =4 on Friday.
This prora$ desin would place considerable stress
on the neuro$uscular syste$ because of the
continuous lare scale chanes in prora$ desin.
Theoretically it is this hih le#el of stress that $a"es
the prora$ e&ecti#e, resultin in enhanced increases
in strenth while a#oidin plateaus in their trainin
prora$ ()/*.
Csin this type of prora$ desin that alternates the
stressors with daily $anipulations of #olu$e and
intensity is co$$on a$on strenth and conditionin
coaches in astern urope, Best Eer$any andanada ()8*. !ince linear o#erloadin is hardly
ad#isable to the athlete, the undulatin approach
should o&er a $ore successful approach ()>*.
5nother li$itin aspect of linear periodization is that it
$ay not be appropriate for all sports. $phasizin a
specic physioloical trainin oal for an etended
period of ti$e to the eclusion of other physioloicaltrainin oals for certain types of athletes $ay not be
appropriate (8*. For ea$ple, an ice hoc"ey athlete
needs a ood le#el of basic strenth but also needs
hih le#els of power and $uscular endurance because
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of the de$ands of the sport. Focusin on ust one of
these physioloical co$ponents for an etended
period of ti$e (i.e., strenth* while inorin the other
two co$ponents (i.e., power and $uscular endurance*would not be ad#antaeous for perfor$ance. This is in
aree$ent with Ea$ble (8*, who suests that
e$phasizin a particular trainin oal for an etended
period of ti$e (as what occurs in linear periodization*
to the eclusion of other aspects of perfor$ance will
tend to be i$practical when trainin certain types of
athletes.
Cndulatin periodization has the benet of pro$otin
concurrent de#elop$ent of dissi$ilar tness or
perfor$ance capabilities, for ea$ple $uscular
endurance and power. Cndulatin periodization
characterized by fre%uent adust$ents in prora$
#ariables theoretically could be used to elicit a specic
array of physioloical oals ()>*.
!uch a oal would be inco$patible with traditionallinear periodization $odels which are desined to
focus on a sinular physioloical adaptation in each
trainin cycle ()>*.
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#olu$e trainin to ade%uately $aintain $uscular
hypertrophy (8, )>*.
3f the undulatin periodization prora$ is carefully
planned to result in di#erse physioloical adaptations,and the trainin #ariables are carefully $anipulated to
achie#e the desired oals, si$ultaneous i$pro#e$ent
in dissi$ilar adaptations is a realistic oal. 5 trainin
prora$ that utilizes this approach is potentially
superior for athletes who re%uire a $ultidi$ensional
approach for opti$al perfor$ance as co$pared to a
nonundulatin trainin prora$ ()>*.
Fro$ a theoretical point of #iew, undulatin
periodization $a"es sense because of a superior
sti$ulus for adaptation as a result of the fre%uent
adust$ents in neuro$uscular sti$ulation ()>*.
*.
Grae$er et al. ()=* did co$pare a daily $ultiple set
#ersion of undulatin periodization to a nonperiodized
prora$ in colleiate tennis players o#er a period
of nine $onths. 5fter testin subects were di#idedinto two roups. The linear periodized roup
perfor$ed three sets of / R+ for wee"s one throuh
four, three sets of > R+ for wee"s #e throuh eiht
and three sets of - R+ for wee"s nine throuh )2. The
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undulatin periodized roup followed the sa$e
pattern but perfor$ed each of the three repetition
$ai$u$ sche$es within the sa$e trainin wee",
perfor$in / R+ durin the rst session, > R+ durinthe second session and - R+ durin the third session.
This cycle was repeated for )2 wee"s with one wee"
of acti#e rest between wee"s #e and si.
The linear periodization roup increased le press and
bench press o#er the course of the trainin prora$
by )-.=8 and 24.>) percent, respecti#ely. The
undulatin periodization roup i$pro#ed in the sa$e
two lifts by 2/.8/ and 44.8/ percent, respecti#ely. The
reason for the superior perfor$ance of the undulatin
periodization roup was not e#aluated in this study. 3t
was speculated that, because all the subects had
been in#ol#ed in a periodized prora$ for two years
prior to the study, this chane in prora$ desin for
the undulatin roup allowed the neuro$uscular
syste$ to further adapt, resultin in e#en reaterstrenth ains ()=*. 3t was also suested ()=* that it
is possible that the reater increases in strenth
de$onstrated by the undulatin roup were the result
of introducin a di&erent periodized prora$ rather
than the undulatin periodization prora$ bein $ore
e&ecti#e.
Aased on the results of this study it was concludedthat undulatin periodization results in $ai$al
strenth ains because of the added stress and
#ariation this type of prora$ desin pro#ides ()=*. 5s
a result those interested in $a"in strenth ains
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$iht benet fro$ this type of trainin, especially
those who ha#e been trainin for a lon period of ti$e
()=*. Cndulatin periodization $iht be especially
benecial in helpin elite athletes a#oid the plateaue&ect in strenth ains that often occurs in lon ter$
strenth athletes.
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for athletes who ha#e been in#ol#ed with resistance
trainin for an etended period of ti$e. 3n e#aluatin
the undulatin periodization studies presented in 'art
) of this series, it appears as if the pri$ary #ariablethat is $anipulated to achie#e an undulatin e&ect is
the percentae of )R+ used in trainin and the
correspondin adust$ent seen with sets and
repetitions.
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Type of Resistance )/
Rest )/
Trainin Fre%uency )/
Type of ontraction )/
The trainin #ariables listed abo#e can beappropriately $anipulated to achie#e the specic
trainin oal as the athletes proress in the periodized
prora$ fro$ cycle to cycle (9, )/, 2)*. For ea$ple,
the i$portance of increased rest ti$es when
transitionin fro$ a hypertrophy cycle to a strenth
cycle because of the increased )R+ intensities used
durin trainin was noted by Arown and Ereenwood
(2004*. To a lare deree, the e&ecti#eness of the
periodized prora$ will be dependent upon how well
the strenth and conditionin coach $anipulates the
trainin #ariables to achie#e the desired oals.
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#$portance o ualitySuper&ision
ertainly, ta"in the ti$e to put toether a well
desined undulatin periodized trainin prora$,
co$binin distinctly di&erent trainin protocols into
the o#erall trainin prora$, can be a tedious process
()>*. Done correctly, such a prora$ has the potentialto ha#e a positi#e e&ect on perfor$ance.
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ettin all of the benets, they are supposed to be
strictly super#ised as they proress throuh each
wor"out session. This need for super#ision is
supported by nu$erous authors (>, /, )0, )4* whosuest that each athlete needs to be super#ised and
pushed throuh their wor"outs to achie#e opti$al
benets. 'roper super#ision of strenth trainin will
facilitate eIcient and producti#e wor"outs, with the
ideal situation bein a low coachtoathlete ratio.
!i$ply put, best results will always occur when
trainin is super#ised.
3n support of this, a recent study loo"ed at the e&ects
of super#ision on $ai$u$ s%uat and bench press
strenth in trained hihly $oti#ated $en fro$ )/ to
=4 years of ae ()-*. 3t was found that the super#ised
roup eperienced reater o#erall strenth increases
than did the unsuper#ised roup. 3n this study, the
super#ised roup increased s%uat and bench press by
== and 22 percent, respecti#ely. The unsuper#isedroup increased in those two eercises by 24 and )4
percent, respecti#ely. Aoth roups perfor$ed an e%ual
nu$ber of sets, repetitions and trainin sessions
durin the study. The study roup did perfor$ hea#ier
trainin loads durin trainin because of the closer
super#ision. For the strenth coach, this $eans that
e#en hihly $oti#ated athletes benet fro$ closesuper#ision ()-*.
5 si$ilar study also found that direct super#ision
played a sinicant role in the deree of trainin
adaptations (>*. 3n this study, the roup that was
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directly super#ised increased absolute three R+
strenth le#els in both s%uat and bench press $ore
e&ecti#ely than did the unsuper#ised roup. The
super#ised roup increased s%uat perfor$ance by-0.) percent as co$pared to a 24.4 percent increase
in the unsuper#ised roup. !i$ilarly, the super#ised
roup i$pro#ed bench press perfor$ance by 29./
percent while the unsuper#ised roup i$pro#ed bench
perfor$ance by )4.= percent (>*. Aased on these
results, it was suested that the study de$onstrates
that both trainin adherence and increases in
$uscular strenth are enhanced with direct
super#ision of a strenth and conditionin coach (>*.
3t is reasonable to etrapolate these ndins and
suest that athletes who are super#ised while
participatin in a strenth trainin prora$ utilizin
undulatin periodization will adhere to the trainin
prora$ para$eters $ore closely than athletes in an
unsuper#ised settin. 3t is also reasonable to suestthat this lac" of adherence to prora$ para$eters will
reduce the e&ecti#eness of the undulatin prora$
desin.
Practical '(a$ples
To $a"e the infor$ation easier to understand, 3 ha#e
included a couple of practice ea$ples (clic" here to#iew*. The rst ea$ple (a$ple )* co$es fro$ the
strenth and power trainin prora$ 3 desined for
the football athletes at olorado !tate Cni#ersity J
'ueblo. The particular trainin cycle used as an
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ea$ple is a power cycle for the s"ill position
athletes. Bor"outs are di#ided into s"ill position
(%uarterbac"s, runnin bac"s, wide recei#ers,
defensi#e bac"s* and bi s"ill position (o&ensi#e anddefensi#e line, tihtends, linebac"s* roups. ;&
season trainin beins in Kanuary so that, by the ti$e
they et to this power cycle, they ha#e been trainin
for se#eral $onths.
Aoth roups lift three ti$es per wee". The s"ill
position athletes train with du$bbells +onday and
Friday and barbells on Bednesday. The bi s"ill
position roup trains with barbells +onday and Friday
and du$bbells on Bednesday. This is done for two
reasons. First, to $a"e best use of the space in the
strenth and conditionin facility, this approach
spreads the athletes out throuhout the facility rather
than ha#in all of the athletes atte$ptin to train in
the sa$e area on the sa$e days. Csin this approach,
we are able to li$it the nu$ber of athletes on any onestation so that the athletes are able to adhere to
prescribed rest ti$es. !econdly, we feel li"e the s"ill
position athletes ha#e a reater re%uire$ent for
enhanced $otor s"ills as co$pared to the bi s"ill
position athletes and that e$phasizin du$bbell
trainin lends itself to this %uality. 3n contrast, the bi
s"ill position athletes ha#e a reater de$and for$ai$al strenth le#els, and e$phasizin barbell
trainin is e&ecti#e at achie#in this oal.
Football is a a$e of speed, power and %uic"ness.
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$uscular endurance re%uire$ent. 5s a result, the
resistance trainin prora$ is set up so that du$bbell
days are always endurance oriented days and barbell
days are strenthpower days. This $eans, of course,that the s"ill position athletes perfor$ two $uscular
endurance oriented days and one strenthpower day
each wee", while the bi s"ill position athletes
perfor$ two strenthpower days and one $uscular
endurance day each wee". This $a"es sense because
the s"ill position athletes co#er $ore distance durin
a a$e as co$pared to a bi s"ill position athlete
(e.., a defensi#e bac" co#ers $ore round durin a
a$e than a defensi#e line$an*.
5s you can see, the trainin #ariables are $anipulated
to help e$phasize the stated oal of that particular
trainin day. !o in the ea$ple pro#ided, the trainin
#ariables (intensity uidelines, rest ti$es, pace,
repetitions* are $anipulated so that $uscular
endurance is e$phasized +onday and Fridays andpower de#elop$ent is e$phasized on Bednesdays.
a$ple 2 is a theoretical wor"out for a client
interested in increasin strenth and losin body fat.
Fat loss throuh resistance trainin best occurs as a
result of increasin $uscle $ass and thus increasin
the $etabolic rate. Trainin for sinicant increases in
strenth re%uires lower repetitions and etended restti$es, trainin to increase $uscle $ass calls for
hiher repetitions and shorter rest ti$es. Rather than
trainin for these oals independently (e.., si wee"s
of strenth trainin followed by si wee"s of
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hypertrophy trainin*, these oals can be trained for
si$ultaneously by usin undulatin periodization. The
rst and third wor"out e$phasize hypertrophy, the
second wor"out e$phasizes increases in strenth. 5sin ea$ple ), the trainin #ariables are $anipulated
to help achie#e the stated oal of trainin.
3t is also possible to interate di&erent trainin oals
within the sa$e trainin day. For ea$ple, trainin for
hypertrophy in the upper body and strenth in the
lower body in the sa$e day. The possible #ariations
are li$ited only by your creati#ity.
)onclusion
Despite a lac" of abundant research to support the
clai$, it is co$$only areed that periodized strenth
trainin prora$s are $ore e&ecti#e than non
periodized prora$s. 3t is also reconized that
traditional periodization sche$es $ay not be the $oste&ecti#e approach for all athletes, dependin on the
physioloical de$ands of the sport and how the
co$petiti#e season is structured. 3n these cases,
undulatin periodization $ay be the preferred
$ethod.
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rst for power and then $uscular endurance. !econd,
the soccer athlete does not need $ai$al strenth,
power or endurance to play at a hih le#el. 3nstead,
the soccer athlete needs a $iture of strenth, powerand endurance, and the undulatin approach pro#ides
the opportunity to achie#e the $iture of
physioloical adaptations necessary for opti$al
perfor$ance.
Undulating Periodization Questionby Allen Hedrick | Date Released : 28 Feb 2009
uestion*
3 a$ currently researchin and applyin the principles
of periodization and a$ fascinated at how the body
responds to the di&erent styles of trainin. 3n 5llen
090 $inutes in duration
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2.= way split plan with !unday as a rest day=.Days ) M - hest and bac"-.Days 2 M 4 !houlders and ar$s4.Days = M > Hes
The trainin plan consists of four eercises for lare
$uscle roups, three eercises for isolation eercises.
Be use a pyra$id sche$e with weiht selection,
increasin weiht for four sets and then perfor$in a
fth set as a drop set usin three to #e drops durin
that last set. BeL#e followed the abo#e prora$ for
about )2 wee"s, and 3L#e noticed reat ains in
strenth, size and denition. ;ne thin that didintriue $e is how the body copes with trainin the
sa$e body parts on three consecuti#e days, as this is
contrary to what we are tauht here in the CG.
Euidelines suest a reco#ery period of anywhere
between 2-, -/ or 82 hours to allow full reco#ery.
Does trainin on consecuti#e days lead to $ore
$uscular and neuroloical da$ae and hence anincrease in adaptations and repairN 3L#e found that
durin our )2 wee"s of trainin, 3L#e beco$e
accusto$ed to the intensity and #olu$e aspect of the
sessions, althouh 3 $ust say that the second rotation
of the wee" is certainly harderO BhatLs your opinion
on the re%uired rest periodN 3s one day enouh in a
wee", or is it si$ply a case of listenin to your bodyand not forcin sessions if ecessi#ely tiredN
Ans+er*
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Than"s for your %uestion. Het $e et riht to the
point. First, let $e point out that undulatin
periodization can be used in a #ariety of ways and
with prora$s desined in a #ariety of ways. Theea$ple in $y article was ust one ea$ple. 5lso, be
aware that undulatin periodization is enerally used
when trainin athletes who are loo"in to de#elop
#arious co$ponents of tness (such as power and
$uscular endurance*. 5t this point, it sounds li"e you
are trainin $ore as a bodybuilder, pri$arily
interested in trainin for hypertrophy, and if that is
correct, undulatin trainin $ay ha#e less of a role in
your trainin prora$. 3f you are trainin for strenth
and size, then you could utilize undulatin
periodization to help you with those oals. For
ea$ple, usin your current prora$, you could $a"e
the rst trainin day of the wee" for each body part a
strenth day and the second trainin day of the wee"
for that sa$e body part a hypertrophy day.5s far as trainin the sa$e $uscle roups on
consecuti#e days, the co$$on reco$$endation is to
not train the sa$e $uscle roup on consecuti#e days.
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$uscle roups on consecuti#e days. 3t is i$portant to
$a"e a couple of points, howe#er. First, $ost of their
trainin consists of low repetition wor", often in the
one to three rep rane and rarely abo#e #e or si in$ost $o#e$ents. This rep rane is li"ely $uch lower
than what you are currently perfor$in. !econdly, this
#olu$e of trainin is so$ethin that they ha#e to
radually wor" up to o#er a period of ti$e. Pou would
not u$p into $ultiple trainin sessions per day, si
days per wee" as a beinner and epect to be able to
tolerate that trainin load. 3t is also i$portant to note
that athletes trainin at this le#el would also be
spendin a sinicant a$ount of ti$e helpin the
body reco#er between trainin sessions.