Set intent
Know whether today builds force or volume.
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Method guide · Strength
Undulating periodisation
Alternate strength and volume emphasis so repeated exposures keep a clear purpose.
Strength
Alternating exposure loop
Training loop- 01
Strength
Use lower repetitions with full control.
- 02
Volume
Use sustainable sets and repetitions.
- 03
Recover
Keep fatigue from both exposures manageable.
- 04
Repeat
Progress the better-controlled exposure.
Session storyboard
Main work
Match rest and RPE to that intent.
Support
Leave space for the next exposure.
Related movement
Use the movement guide to review a clear setup, focus and equipment before applying this method in a session.
Evidence and scope