Cognitive demands need to be continually
incrementally increased or few
gains are seen.
Progressive Overload
Progressive overload is a periodisation method that advocates for
the gradual increase of the stress placed upon the nervous system.
Without progressive overload, you won’t create enough cognitive stress, and training results will be minimal.
However, too much overload can lead to under-recovery and mental fatigue.
The challenge, therefore, lies in getting the balance right, so that you keep improving without exceeding the brain's capability to recover.
Cognitive Progressive Overload
can happen in 3 ways
1
Increase Task Intensity
2
Increase Session Duration
3
Increase Session Frequency
Undulating Periodisation
Undulating periodisation is a type of periodisation
where volume and intensity go up and down.
It is important to understand that progressive overload should
still be applied to an undulating periodisation program over time to avoid plateaus.
Undulating periodisation involves more frequent variation in training variables.
Which can either be daily undulating periodisation (DUP) or weekly undulating periodisation (WUP), this is where intensity, duration or frequency is manipulated.
Undulating Periodisation
can happen in 3 ways
1
Increase/Decrease Task Intensity
2
Increase/Decrease Session Duration
3
Increase/Decrease Session Frequency
Weekly Undulating Periodisation (WUP)
