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.

Day Two is a bilateral quad dominant, vertical upper body push, vertical upper body pull (many times we simply revert to horizontal pulls), unilateral hip dominant, and a core/cardio/combination exercise.

The third day of tabatas uses combination exercises blended together to hit all planes of movement. This is the day that I get creative with the exercises and shoot to really cap off the week with a workout that will keep the metabolism working at light speed for the weekend.

The following video was a Wednesday workout using our Day Two workout template. We only used four movements because of combinations that were taking place:

The workout was:

1) Band front squat to alternating press
2) Band mountain climber variations
3) KB reverse lunge w/ press
4) Modified pull ups

Our campers completed 5 rounds and a finisher using a continuous 30-30 format for 5 minutes.

And there are people that say boot camps are just a bunch of exercises thrown together to make your members tired! I beg to differ…. We utilize periodization and 21st century program design to get our boot campers great results, keep them happy and keep them healthy.

This wouldn’t be possible without the use of interval training music powered by Workout Muse!

PS- To learn more about 50-10, 30-30, and 20-10 interval workout music systems, please click the featured products link(s) of choice on the right side bar of this site

Tags: 30-30 mayhem, bloomington fitness bootcamps, boot camp workouts, bootcamp dynamite, interval training music, interval workout music, ryan ketchum, ultimate tabatas, undulating periodization for fitness bootcamps, workout muse

This entry was posted on Sunday, September 27th, 2009 at 4:49 pm and is filed under Uncategorized. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.