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Periodization and Progressive Overload

Periodization and Progressive Overload

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Published by coach b

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Published by: coach b on Nov 26, 2008
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06/14/2009

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PERIODIZATION AND PROGRESSIVE OVERLOAD
BASE PHASEVOLUME 3 x 10INTENSITY – 70 % (60 – 65 – 70)
OBJECTIVE: BUILDING A BASE OF MUSCLE SIZE
INCREASES OUR POTENTIAL TO BUILD STRENGTH AND POWER LATER.
CAUSES A REDUCTION OF BODY FAT
ALLOWS FOR TEACHING OF PROPER LIFTING TECHNIQUES
4 WEEK DURATION
STRENGTH PHASEVOLUME 3 x 5INTENSITY – 80 % (75 – 80 – 80)
OBJECTIVE: BUILDING STRENGTH
SIGNIFICANT INCREASES IN STRENGTH SHOULD OCCUR 
3 WEEK DURATION
PEAK PHASEVOLUME 3 x 3INTENSITY – 90 % (85 – 90)
OBJECTIVE: BUILDS ON THE BASE & STRENGTH PHASE – BYDEVELOPING EXPLOSIVE POWER 
STRENGTHENS TENDONS
VOLUME & INTENSITY LOW – ALLOWS YOU TO LIFT WITH SPEED, THUS DEVELOPINGPOWER 
GETS US READY FOR TESTING 1 REP MAX
2 WEEK DURATION
 
PHASE I (BASE)PHASE II (STRENGTH)PHASE III (PEAK)WEEK 1WEEK 5WEEK 8CORE 3 x 10 @ 60 %CORE 3 x 5 @ 75 %CORE 3 x 3 @ 85 %AUX 3 x 12AUX 3 x 10AUX 3 x 8WEEK 2WEEK 6WEEK 9CORE 3 x 10 @ 65 %CORE 3 x 5 @ 80 %CORE 3 x 3 @ 90 %AUX 3 x 12AUX 3 x 10AUX 3 x 8WEEK 3WEEK 7CORE 3 x 10 @ 65 %CORE 3 x 5 @ 80 %AUX 3 x 12AUX 3 x 10WEEK 4CORE – 3 x 10 @ 70 %AUX – 3 x 12
* TESTING WILL OCCUR AFTER EACH 9 WEEK CYCLE AND WEIGHT PERCENTAGES WILL THENBE READJUSTED.
 
4 DAY SPLIT WORKOUT
MONDAY – CHEST, BACK, TRICEPSTUESDAY – LEGS, SHOULDERS, BICEPSWEDNESDAY – CHEST, BACK, ABSTHURSDAY – LEGS, SHOULDERS, ABSFRIDAY – COMPETITIONMONDAYTUESDAYWEDNESDAYTHURSDAY
UpperLowerUpperLoweChest, Tricep, BackLegs, Bicep, ShldrChest, Back, AbsLegs, Shldr, Abs3x10 70 %3x10 70 %3x10 70 %3x10 70 %BENCHSQUATDB BENCHSQUATDB INCLINEOLY CLEANINCLINEPOWER CLEANBENCH DIPSMIL PRESSFRENCH CURLSHLDR COMPUPRIGHT ROWSDB CURLABSABSLAT PULLSPUSH PRESSHYPOSSLDLMATSPLYO BOXMATSPLYO BOXHURDLESFORM RUNSPEED LADDERPRO AGIL COMP
AUX MIX-UPSCORE MIX-UPS
BOX STEP-UPSHANG CLEANLEG CURLSPUSH JERBARBELL SHRUGSLUNGESTRICEP EXT

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