Designing an Undulating Strength & Conditioning Workout Program

By On · 7 Comments · In Bodybuilding / Muscle Building, Figure Athlete Training, Program Design / Periodization, Strength Training
As many of you have learned, using the concept of Undulating your workout program can be very effective. That said, this concept can become confusing when integrated together with a Cardio/Conditioning program. . So, in this post I’m providing you with a sample of how I apply the concept of Undulating training into both a Strength and Cardio/Conditioning workout session. . I’m actually coping this below information from Alli’s website. She posted this message today and I thought it was too good not to use myself. :-) . The below is Taken from AlliMckee.com . In my last post, I gave you the consolidated layout to my physique strength training. Conditioning was a crucial component to my program as well because it helped with a greater EPOC and contributed to overall fat loss. Nick and I were just as systematic about my conditioning programing as we were with my strength training. We wanted to make sure that we were NOT doing conditioning that was heavily fatiguing on the lower body if that day that was intended for legs to rest (ex: we did not run sprints the day after a heavy lower body day). We also undulated my conditioning to match the intensity on my system with that of the strength training. . EXAMPLE:

Low Rep strength days (5-6 sets, 4-6 reps), I performed high intensity, anaerobic conditioning–4 min-8min max. Often we incorporated Tabatas, sled work or sprints.

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Med Rep strength days (3-4 sets, 8-12 reps) we performed about 12 minutes of interval work at a moderate intensity. This often consisted of Airdyne bike intervals or an upper body interval circuit.

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High Rep strength days (2-3 sets, 15-25 reps) I did conditioning for a longer duration (15-25 min) at a lower intensity. Sometimes the slideboard, the Airdyne bike or an upper body circuit (see Strength Training Split, High Rep, Part IV)

. So there you have it! It’s actually a simple formula that we followed– 1. Match your strength training and conditioning goals for that day in order to keep the intensity levels and energy systems demanded consistent and 2. if it is an upper body day, stick with upper body conditioning –boxing, sledge hammer work, band work, etc. On lower body days, stick with lower body conditioning–sled work, tire dragging, sprints, etc. This stays consistent with the split routine and aids proper rest on the designated muscle groups intended to rest on that day. . .
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  • If you like this post – Please feel free to copy it and use it as YOUR next Blog post, Newsletter, etc.: All I ask in return is that you include a link to THIS original post, and that you credit me for my work as the original author, along with this bio at the end of the article:

    Coach Nick Tumminello has built a reputation as the ‘Trainer of trainers” through his workshops at conferences and fitness club around the world. And, for his consulting work with pro/college sports teams and with exercise equipment/ clothing manufactures.
    He’s the owner of Performance University international, which provides hybrid strength training & conditioning for athletes and educational programs for fitness professionals. Based in South Florida, Nick is a Fort Lauderdale personal trainer who works with a select group of athletes and exercise enthusiasts.

    You can check out Coach Nick’s articles, DVDs, seminars schedule, mentorship program and very popular hybrid fitness training blog at http://nicktumminello.com/

7 Responses to Designing an Undulating Strength & Conditioning Workout Program

  1. Designing an Undulating Strength & Conditioning Workout Program … - Health & Beauty says:
    December 14, 2009 at 5:30 pm

    [...] more: Designing an Undulating Strength & Conditioning Workout Program … cardio, concept, undulating, using-the-concept, workout, your-workout Leave a comment [...]

  2. eugene sedita says:
    December 16, 2009 at 5:19 am

    Dear Coach Nick, You’re the best. Just what I’ve been looking for. Alli was a big help and now I’m sure this will make it all come together, consolidate what I’ve been learning from you guys right along. Can’t wait to incorporate these principles into my training. I will certainly comment further as I implement these techniques for balancing the seemingly contradictory demands of building muscle, staying real lean and of course as you have said many tomes and I have taken it to heart. “Be able to control the forces that the large muscles can generate” through a strong core, and work hard on important muscles that genreally don’t fall into the “vanity variety”. I have found thus far that getting shoulders, shoulder blades and pelvis where they belong do more to make a physique look good and exhibiting balance and grace in a symmetrical physique are more impressive, allow greater flexibility, and sports performance than all the show muscles that so many consider of prime importance. Thanks for cutting through all that baloney for all of us who want to do it the right way. Thank you Coach. Funny thing, I’ve only been in Baltimore once and I’ve always named it as one of my favorite cities. You’ve given me another reason to feel that it’s a great place. Wow, Thanks a ton Coach. sincerely, gene sedita

  3. eugene sedita says:
    December 16, 2009 at 5:29 am

    Dear Coach Nick, When you say that for a high set low rep strength day you would work 4-8 minutes max. Do you mean, that much time on upper body of actual work total, and then go on to the conditioning phase. I know I have to spend more time piecing the whole thing toether but I don’t want to miss anything in the meantime. Thanks, gene

  4. Happy holidays! « Vee chats says:
    December 26, 2009 at 9:51 am

    [...] this undulating Strength & Conditioning Workout Program from http://allimckee.com/ &  Nick Tumminello at the moment. We also went afterwards for an easy jog outside. It was fun to be running on a [...]

  5. nick says:
    December 28, 2009 at 4:35 pm

    It means we spend more time lifting weights (strength training) and less time on cardio/conditioning during the Low rep/high set days.
    As described in the post, we perform up to 6 sets per strength exercise with 2-3min rest between sets.

    When it comes to cardio/conditioning, we spend about 6-8 minutes doing High Intensity Interval Training.

    Coach N

  6. nick says:
    December 28, 2009 at 4:36 pm

    Eugene,

    Many thanks for your kind words!

    Go B-more! :-)

    Coach N

  7. mark sonfords says:
    January 19, 2010 at 11:56 pm

    Have been searching for some decent information on this for awhile now thats for the great article.