Undulating Periodized Training

[A-jay]

Recently I found a 'new' method for resistance training called undulating Periodized Resistance training.

The main goal of this method is to challenge the body by not letting it adapt to the training. In resistance training this is done by changing the amount of repetitions done.
Example:

http://www.ergogenics.org/2005/dup.gif

Nonliniear periodization is the one Im talking about.
This is just one way of doing it, of course.

I'd like to test this because the source seems pretty reliable(Found it in 2 physiology books and 2 sites, 1 being PubMed)

Ok, so now I'm stuck with a big problem.
I want to train my body equally when it comes to resistance training but I don't have the time to do 2x karate + 4x weights a week.
So I'd have to cut back the weight training to 2x a week.

This would mean I'd have to work all my muscles in 2 sessions instead of 4(because each week the repetition schedule changes, and it doesn't sound right to do chest and triceps 3x10 and legs 4x5 for example, right??)
I would like to ask help from the o so intelligent people of this forum(nah, that wasn't sarcasm :)) Does anyone have any suggestions on how to solve this.

I was thinking of doing compound exercises to work all muscles in 2 sessions a week.

[sandman]

Osu!

Depends on what your goals are - if your weight training is geared toward improving your karate, and not a primary goal in and of itself, then I think 2 full body sessions per week is better anyway, versus the body building routine of hitting chest and triceps on one day, back and biceps on another day, etc... I've tried both methods in my day, and I've had much more success with the full body approach.

Compound lifts, in my opinion, are better training for a karateka - when you fight you use all your muscles in coordination, and I think your weight training should be similar.

I typically break my weight room sessions down like this:

1 full body exercise, like thrusters, power cleans, snatches, dumb bell swings, etc...
1 compound pushing exercise, like bench press, dips, weighted pushups, etc...
1 compound pulling exercise, like pullups or variations of pullups
A few core exercises sprinkled throughout
A finishing exercise - something that works your whole body very intensely and wears you out - could be farmer's carries, tabata burpees, etc...

I like the idea of changing up reps and sets schemes.

Let us know how it works out for you!

[FredInChina]

Yes, Ros Enamait talks about that.
For me it has a lot of theoretical interest, however I doubt that it is really useful for most of us:
- It is too complicated.
- You need to start in top condition to really need such a sophisticated method.

I'd like to see your comments, results and follow you through a detailed workout log though. :)

Osu!

[Hangtime]

I think 2 full body sessions per week is better anyway, versus the body building routine of hitting chest and triceps on one day, back and biceps on another day, etc...

Been said many times: if your goal is to improve your karate, bodybuilding workouts will not help. My muscles are a nice byproduct of building this body for performance. I think supplementing exercises in for (generally) cosmetic purposes is ok, but if you're looking for performance, train for performance.

$0.02, don't spend it all in one place :)

I'd like to see your comments, results and follow you through a detailed workout log though.
Excellent idea Fred :)

Osu-EN1

[meguro]

I'd like to see your comments, results and follow you through a detailed workout log though. :)



Looking forward to this one! Osu!

[A-jay]

Been said many times: if your goal is to improve your karate, bodybuilding workouts will not help. My muscles are a nice byproduct of building this body for performance. I think supplementing exercises in for (generally) cosmetic purposes is ok, but if you're looking for performance, train for performance.

$0.02, don't spend it all in one place :)


Excellent idea Fred :)

Osu-EN1

Then what would you suggest?

Maybe I'd be able to up the frequency to 3x a week.
Doing triceps,chest(and shoulders?) 1 day
Biceps and back the other
and finally legs and abdomen.

To be honest I've become curious in doing compound exercises. I'll have to look around to see if doing them could hurt(or simply not compliment) my karate.

Thanks for the feedback so far!

[Hangtime]

Then what would you suggest?

Here's a good place to start...

Compound lifts, in my opinion, are better training for a karateka - when you fight you use all your muscles in coordination, and I think your weight training should be similar.

I typically break my weight room sessions down like this:

1 full body exercise, like thrusters, power cleans, snatches, dumb bell swings, etc...
1 compound pushing exercise, like bench press, dips, weighted pushups, etc...
1 compound pulling exercise, like pullups or variations of pullups
A few core exercises sprinkled throughout
A finishing exercise - something that works your whole body very intensely and wears you out - could be farmer's carries, tabata burpees, etc...

I like the idea of changing up reps and sets schemes.

A timer does wonders for the typical workout (reps for time, reps in time). Take a peak at the workout journals (suggested are Sandman & Meguro --a lot of my ideas come from them). Crossfit.com and Rosstraining.com are also good resources.

Like Sandman pointed out, your karate will work your entire body as a unit; best to train it as a unit. You can individualize body sections of the body for strength, but those gains should aim to tie back into the body as a whole.

For example: (Example 1)
Full body exercise: DB Swings (works shoulders/lats, explosive strength in the hips).
Upper body supplement: Pullups
Lower body supplement: wide stance squat.
Cardio: 10 db swings p/minute for 10 minutes w/heavier weight, or lighter weight single arm swings for 1 minute each for 10 minutes total. Alternate the 10 minutes with jump roping. The same can be done with the squats and pull ups.

The pullups and squats individualize muscle groups that are worked by the DB swings; as you work cardio elements and strength elements of the three, you get more "mileage" out of all three exercises. In addition, working the "areas of strength (speed, endurance, power)" will get your better yields amongst all three exercises.

Contrast that with more of a bodybuilding routine: (Example 2)
bicep/Back day...
3 sets x 8-10 reps lat pull down
3 sets x 8-10 reps bent over row
3 sets x 8-10 reps military press
3 sets x 8-10 reps bicep curl
3 sets x 8-10 reps concentration curl

Leg day...
3 sets x 8-10 reps squat
3 sets x 8-10 reps leg press
3 sets x 8-10 reps leg curl
3 sets x 8-10 reps leg extension
3 sets x 8-10 reps calf raises

With the former example, you've condensed about 2 days of exercise into 10 minutes while progressing your cardio (10 reps a minute for 10 minutes will have your lungs screaming); generally speaking, body building workouts recommend a 60+ second (if not full recovery...) rest interval.

I'm not saying you can't tweak a body building routine to fit fighting, nor am I claiming that my example is bullet proof (far from it, and I anticipate feedback pointing out where I am wrong), but I can tell you about my experience.

Utilizing routines that border example 1: I am in the best shape of my life. Never strong, cardio off the charts IMHO.

Utilizing routines that border example 2: good results, not complaining about them, but nowhere near what I got out of #1.

Take it for what its worth, but I encourage you to at least try it. Not completely convinced, try both for a month and track your results; it's not like you'll lose much time --either way you're doing something and there are benefits to be reaped from both.

--Happy lifting :)
OSU!

[sandman]

Osu!

Great post Hangtime- repped!

[A-jay]

Thanks for the specific routines Hangtime
I'll definitely use it.
Of course it's not only about bodybuilding exercises like you said. My main point was that I want to train my body equally. I've seen lots of judo practitioners who look like gorillas because they focus on arms. Besides, with Kyokushin you need your entire body anyway.

I'll still do sport specific exercises besides the full body ones.(at least I'll try :))

[A-jay]

BUMP

After taking everyone's tips into consideration I have come across a professional book that has a promising workout routine. It also involves power workout routines for explosivity, which is essential for karate.

I'm not an expert, but the concept seems great:

Optimizing Strength Training: Designing Nonlinear Periodization Workouts
William J. Kraemer (Author), Steven J. Fleck (Author)

PS:normally I hate sharing but you guys are very helpful. Enjoy.

[FredInChina]

(...) normally I hate sharing but you guys are very helpful. Enjoy.

LOL... in a world where information is accessible at the flick of a finger, sharing it should not worry you all that much.
Information = power is a bit obsolete...

Relevant information and expertise at understanding it and making it work counts - establishing the relationships between chinks of data ---- that is what you find on K4L. :)


Osu!


PS: thread bumps are frowned upon by our dearest mods... ;)