Undulating/DUP periodization . DUP (Daily Undulating Periodization) is a form of periodization that targets different rep ranges and physiological adaptations on a weekly basis. E.g. you might do 8’s on one day 6’s on the next and 4’s on the last (if doing 3x a week) or have a day dedicated to hypertrophy, strength and power . DUP is an simple example to use but is just one form of undulating periodization. There as many more forms, for example WUP where a whole week is assigned to a specific rep range or goal. Undulating, like block periodization was introduced to try and stop the loss of previous gained adaptations seen in the traditional linear model.
Long before I was a business coach I was a Montessori teacher and trainer. When the children completed my program I made each of them a beautiful red clay heart with their name on it. I placed it around their neck and whispered in their ear: “You have everything inside you to make all your dreams come true.” I wanted them to hear that from at least one person in their life.