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PERIODIZATION AND PROGRESSIVE OVERLOAD BASE PHASE VOLUME – 3 x 10 INTENSITY – 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 PHASE VOLUME – 3 x 5 INTENSITY – 80 % (75 – 80 – 80) OBJECTIVE: BUILDING STRENGTH • SIGNIFICANT INCREASES IN STRENGTH SHOULD OCCUR • 3 WEEK DURATION PEAK PHASE VOLUME – 3 x 3 INTENSITY – 90 % (85 – 90) OBJECTIVE: BUILDS ON THE BASE & STRENGTH PHASE – BY DEVELOPING EXPLOSIVE POWER • STRENGTHENS TENDONS • VOLUME & INTENSITY LOW – ALLOWS YOU TO LIFT WITH SPEED, THUS DEVELOPING POWER • GETS US READY FOR TESTING 1 REP MAX • 2 WEEK DURATION PHASE I (BASE) PHASE II (STRENGTH) PHASE III (PEAK) WEEK 1 WEEK 5 WEEK 8 CORE – 3 x 10 @ 60 % CORE – 3 x 5 @ 75 % CORE – 3 x 3 @ 85 % AUX – 3 x 12 AUX – 3 x 10 AUX – 3 x 8 WEEK 2 WEEK 6 WEEK 9 CORE – 3 x 10 @ 65 % CORE – 3 x 5 @ 80 % CORE – 3 x 3 @ 90 % AUX – 3 x 12 AUX – 3 x 10 AUX – 3 x 8 WEEK 3 WEEK 7 CORE – 3 x 10 @ 65 % CORE – 3 x 5 @ 80 % AUX – 3 x 12 AUX – 3 x 10 WEEK 4 CORE – 3 x 10 @ 70 % AUX – 3 x 12 * TESTING WILL OCCUR AFTER EACH 9 WEEK CYCLE AND WEIGHT PERCENTAGES WILL THEN BE READJUSTED. 4 DAY SPLIT WORKOUT MONDAY – CHEST, BACK, TRICEPS TUESDAY – LEGS, SHOULDERS, BICEPS WEDNESDAY – CHEST, BACK, ABS THURSDAY – LEGS, SHOULDERS, ABS FRIDAY – COMPETITION MONDAY TUESDAY WEDNESDAY THURSDAY Upper Lower Upper Lower Chest, Tricep, Back Legs, Bicep, Shldr Chest, Back, Abs Legs, Shldr, Abs 3x10 – 70 % 3x10 – 70 % 3x10 – 70 % 3x10 – 70 % BENCH SQUAT DB BENCH SQUAT DB INCLINE OLY CLEAN INCLINE POWER CLEAN BENCH DIPS MIL PRESS FRENCH CURL SHLDR COMP UPRIGHT ROWS DB CURL ABS ABS LAT PULLS PUSH PRESS HYPO’S SLDL MATS PLYO BOX MATS PLYO BOX HURDLES FORM RUN SPEED LADDER PRO AGIL COMP AUX MIX-UPS CORE MIX-UPS BOX STEP-UPS HANG CLEAN LEG CURLS PUSH JERK BARBELL SHRUGS LUNGES TRICEP EXT MONDAY WORKOUT GRP 1 GRP 2 GRP 3 GRP 4 BENCH DB INCLINE BENCH BENCH DIPS/CRUNCH BNCH DIP/CRUNCH BENCH LAT PULLS BENCH DB INCLINE LAT PULLS BNCH DIP/CRNCH UPRT ROWS UPRT ROWS HURDLES MATS LAT PULLS MATS UPRT ROWS DB INCLINE HURDLES LAT PULLS MATS HURDLES DB INCLINE HURDLES BNCH DIP/CRNCH UPRT ROWS MATS TUESDAY WORKOUT GRP 1 GRP 2 GRP 3 GRP 4 SQUAT OLY CLEAN SQUAT OLY CLEAN STD MIL PRESS DB CURL/CRNCH STD MIL PRESS FORM RUN OLY CLEAN SQUAT OLY CLEAN SQUAT DB CURL/CRNCH FORM RUN PLYO BOX STD MIL PRESS PLYO BOX PUSH JERK DB CURL/CRNCH PUSH JERK PUSH JERK PLYO BOX FORM RUN DB CURL/CRNCH FORM RUN STD MIL PRESS PUSH JERK PLYO BOX WEDNESDAY WORKOUT GRP 1 GRP 2 GRP 3 GRP 4 DB BENCH INCLINE HYPO’S FRNCH CURL/LUNGES ABS HYPO’S INCLINE DB BENCH INCLINE DB BENCH MATS HYPO’S HYPO’S MATS FRNCH CRL/LUNG SPEED LADDER MATS FRNCH CRL/LUNG SPEED LADDER ABS FRNCH CRL/LUNG SPEED LADDER ABS INCLINE SPEED LADDER ABS DB BENCH MATS THURSDAY WORKOUT GRP 1 GRP 2 GRP 3 GRP 4 SQUAT POWER CLEAN ABS/JMP ROPE LEG EXT SHLDR COMP ABS/JMP ROPE SQUAT POWER CLEAN ABS/JMP ROPE SQUAT LEG EXT PRO AGIL COMP POWER CLEAN LEG EXT PLYO BOX SQUAT PRO AGIL COMP PLYO BOX SHLDR COMP ABS/JMP ROPE LEG EXT SHLDR COMP PRO AGIL COMP PLYO BOX PLYO BOX PRO AGIL COMP POWER CLEAN SHLDR COMP