Periodization Model 1 - Novice

This download includes the 3 Four Year Long Term Periodization Models for the Novice Trainee. In case you missed it, the KILO System of programming predominantly uses Undulating Periodization. It is our favorite Periodization Model because it ensures long term progress in the weight room and maximizes success for our clients on the field, from the weekend warriors to the professional athletes. Undulating Periodization consists of the systematic manipulation of two training variables, Intensity and Volume. When emphasizing one, the other is being deloaded. In other words, from one phase to another, the focus of the program alternates between a phase that emphasizes intensity and a phase that emphasizes volume. Alternating back and forth between these two training variables prevents detraining of the previously trained quality. To maximize the benefit of undulating periodization, there needs to be precise fluctuations in intensity and volume. We have created a total of 9 long term, Four