Undulating Periodization Model for Boot Camps!

By Ryan Ketchum of Bloomington Fitness Bootcamps

I know that BJ recently wrote an article on how he progresses his campers with an awesome and innovative periodization program using the 50-10 Bootcamp Dynamite interval workout music tracks and the new 30-30 Mayhem interval training music tracks. I think that this is an awesome way to help your boot campers see some great progress without plateauing!

I have recently been experimenting with using an undulating periodization model within our boot camps. Undulating periodization changes the rep ranges you are seeking to hit within your workout each workout. Our undulating periodization model uses the 50-10, 30-30 and 20-10 Ultimate Tabatas tracks each week to keep the boot campers bodies guess what is coming next.

We rotate three workouts through for four weeks of boot camp and then the movements and exercises change for the next four week session of boot camp. For each movement or exercises there are at least 3 progressions and regressions. This allows us to accommodate our brand new trial members and also give our veterans the punishment they need to see awesome results even after months and months of training!

Our program is set up so that Day One of each week uses a bilateral hip dominant movement, horizontal upper body push, horizontal upper body pull, unilateral quad dominant, and a core/cardio/combination movement. (more…)