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 Year Periodization Models utilizing undulating periodization. Each model provides the Reps Schemes for the A Series that will ensure the appropriate fluctuations in intensity and volume that will maximize the potential of the undulating periodization model.
This download includes the 3 Long Term Periodization Models for the Novice Trainee.
Model 1 - Novice
Novice trainees generally have a slightly less efficient central nervous system (CNS) and need more hypertrophy to maximize their progress. This model has slightly lower average intensities compared to the other models.
Trainees also have different volume tolerances. Some trainees will make the greatest progress with low volume, while others may need medium or high volume to elicit their maximum potential. To accommodate for this, we have provided a Low, Medium and High Volume Variation for each of the Novice, Intermediate and Advanced models.
- Model 1.1 - Novice - Low Volume
- Model 1.2 - Novice - Medium Volume
- Model 1.3 - Novice - High Volume