Periodization for Weight Training

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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

See Classical Periodization Concept.


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

See Block Periodization Concept and Residual Training Effect.

Also see block-style Sample Athletic Program and Weightlifing Program (see 3 links to spreadsheets).


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

See Studies on Undulating Periodization and Variable Resistance Weight Training.


Also see


Main Menu | One Rep Max Calculator | Actual Resistance Calculator | Periodization | Sports Conditioning Titles