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Classic Periodization (sample)

Posted by David Hensler on

Sample Classical Periodization

Hypertrophy
Strength Power Peaking
Sets 3-4 2-3 2-3 1-3
Reps 8-12 6-7 3-5 1-3
Intensity low moderate high high
Volume high moderate moderate low
  • Initiated by progressive volume first few weeks
  • Peaking phase allows for super compensation of both preparedness and performance.
  • Active rest phase immediately follows Peaking phase at end of competition season.
    • Typically 2-4 weeks may can extend longer

Block Periodization

Period Preparation Competitons -->
Accumulation
Transmutation
Realization

Sample Block Variables

Accumulation Transmutation Realization
Goal General Training Sports Specific Taper & Peak
Example Hypertrophy Strength Power
Sets 3-4 2-3 1-3
Reps 8-12 6-7 3-5
Intensity low high high
Volume high moderate low

 


Sample Undulating Periodization:

Week or Microcycle (1-10); Percent of One Rep Max

70%
75%
80%
65%
85%
1 2 3 4 5
75%
80%
85%
70%
90%
6 7 8 9 10

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