As far as I can tell, from what I have read, DUP is the best form of periodization for Strength Training.
As I think about periodizing my own training - I have to consider more than just strength training, I have to consider other aspects of my fitness, as I am a cyclist/runner/triathlete (undecided…)
Typical and popular knowledge tells me to build a base of mileage or volume and then to build onto that with increasing intensity and lowering the volume up until the peak race (Linear Periodization).
I do have a little bit of trouble with DUP though, as it really reminds me of the way Greg Lemond trained as outlined in his cycling book (can’t remember the title) which included every type of training every week.
This overall training in lifting very closely resembles the “Greg Lemond” type training. Where you train everything in a week.
But now how to apply this?
DUP and Overall training seem very similar in a lot of ways.
Maybe overall training is good for beginners and only once you have started to stagnate should you begin to periodize in a real sense?
Today things started to come together a little more for me, I read the Specialization article, it talked about keeping everything on maintence except for one muscle group once your overall training has slowed or stopped.
If I decide to look at the specialization method as my answer, what would i subsititue as “muscles” for focus if i was considering running or cycling seperately? (let’s not confuse things right now with the possibility of 3 different sports…)
It seems that after all this it brings me right back to where I started - the popular knowledge, that I should open up a period for working only one energy system at a time while maintaining the rest.
So this is what I have in conclusion so far, and am looking for others to chim in and help me put the puzzle together completely.
I as an athlete returning from injury, should do a sort of DUP/overall training plan until I reach that point where gains slow, after which I should switch to periodizing in the popular sense, where I build up to my goal races rather than just train everything a little bit.
I should obviously keep with me, even while i train everything a little, my goals.
My goals being to do cycling races of 50 miles competitively, and to run 5k-10k races competetively, and maybe do a triathlon or two just to see if i like it, means:
I should work on:
-Cycling Endurance up to 50-75 miles
-Running Endurance up to ~10 miles
-Running and cycling Threshold work
-Running and cycling anaerobic work (but very little)
-Running and cycling form work/speed work
-Swimming - enough to have decent form and be in ok shape for a triathlon.
-Strength through hills/high gears/fast and short work/and lifting weights.
And only until my newbie/getting back into it gains start slowing a lot should i begin to do something like Weekly focus training (similar to DUP) then maybe after a while go to monthly - and finally to Linear leading right up to a specific race.
In other words DUP works best for begginers? Weekly works best for intermediate people, monthly for advanced, and linear for Elites looking to win specific races.