Dup training program pdf

dup program dylan david laid - Free download as Excel Spreadsheet (.xls / .xlsx), PDF File (.pdf), Text File (.txt) or view presentation slides online. 6 Days x Week Training Program By Jesse James West (Weeks 3 & 4) 2 . Fardeen Khan. Yes Please. 143028611-Bas-Barbell-Book-of-Programs-Compressed-pdf-cdeKey In its traditional form, it looks something like this: Week 1: 3 sets of 10 reps. Week 2: 4 sets of 8 reps. Week 3: 5 sets of 6 reps. Week 4: 3 sets of 5 reps. While this will still work much, much better than a beginner approach, it still isn't the best we can do. TRAINING PROGRAM. A COMMUNITY AWARENESS TRAINING Stacee Read, BA, MSW: National DEC Eric Nation: National DEC . Acknowledgements • This project was supported by Cooperative Agreement Number 2007CKWX0005, awarded by the Office of Community Oriented Policing Services, U.S. Department of Justice. One study compared the training effects of LP and DUP on experienced trainees (an average of 5 years under the bar). They were split into two groups: Linear periodization; Daily undulating periodization; After 12 weeks, the DUP group experienced 28.8% growth on the bench press vs 14.4% for the LP group- despite them both doing the exact same However, the fact remains, DUP is a better setup than most of the popular programs out there. So, to make this article useful, let's go into how you can set up a simple DUP program for yourself, and how to make adjustments moving forward. Daily Undulating Periodization template Step 1: Choose exercises. Using D.U.P. Is Simple With D.U.P., you only train 3-4 lifts for 95% of the time, so it is very simple to use. Because of this, it gets you results quickly. Test subjects using the D.U.P. Method have added 20lbs to their bench press, 15lbs to their deadlift, and 20lbs to their Squat in less than 3 months. If You Use the D.U.P. Method, You Will: DUP TRAINING BLOCK #5. Written for myself. Prior to this block, I was training for USAPL Push/Pull Nationals and my left hip was bothering me some. So my focus was bench, deadlift and a little bit of front squat. Thus the primary focus of this block was to re-introduce volume for my competition squat. View Notes - David Laid DUP Program (1).xlsx from ASIAN 380 at University of Michigan. DUP PROGRAM SET YOUR CURRENT PB'S Squat Max Bench Max Deadlift Max OHP Max CHANGE THESE. David Laid DUP Program.xlsx - Sheet1.pdf. Weight training exercises; Glute Ham; Stiff Leg Deads; DB flyes; 15 pages. This template calls for only 3 special exercises per 16 weeks. You will be working up in each exercise once per cycle/month. In month one, you will go to a 3-rep max. In months two and three and four, you will go up to a 1-rep max (1RM). I like keeping the first week to a 3-rep max in order to reinforce technique. DUP is a newer concept that manipulates training variables with greater frequency to maximise improvements in muscular strength, hypertrophy or athletic performance. The purpose of all exercise is to apply stress to the body and interrupt homeostasis. which is the optimal internal environment the body functions under [8]. Modified DUP involves a weekly training order of hypertrophy, power, and then strength focused bouts. Each protocol spans 6 weeks and consists of three exercises: back squat, bench press, and deadlift (only performed during strength-centric bouts). Dup Responses in Powerlifters 786 Journal of Strength and Conditioning Research the TM DUP allows you to achieve the following: Tra