The Flexible Periodization Method by Karsten Jensen PDF

THE FLEXIBLE PERIODIZATION METHOD
THE
FLEXIBLE
Periodization
METHOD
How strength coaches and personal trainers
create completely individualized long-term training
programs for the fitness enthusiast, world class
athlete and everyone in between
KARSTEN JENSEN
Toronto, ON, Canada
2
Copyright © 2010 by Karsten Jensen
All rights reserved. No part of this publication, in whole or in

part, may be photocopied, reproduced, translated, reduced to any
electronic medium or machine-readable form, posted or for-
warded in any format now known or hereafter invented, without
the prior written consent of the publisher.
www.yestostrength.com
admin@yestostrength.com
ISBN 978-0-9866187-1-0
The Write Fit

Mississauga, ON, Canada
Edited by Dawnelle Hawes and Heather Drakich

Cover Design by Eric Lam
Printed in Canada.
i
… my wonderful, always supportive without pushing parents,
who let me study exercise physiology even though they were
worried how I would make a living.
… Aunt Karen and Uncle Karl for their unconditional love.
… the love of my life, my incredible wife Lucinda (spiking in

the photo above), my twin flame on this beautiful journey.
ii
I am in awe knowing that every person, every experience and
every decision has a precise and unique role in the unfolding of
our lives. Therefore, I am deeply grateful for all aspects of the
unfolding of this journey.
Specifically, I wish to acknowledge the individuals whom, up to

this point, have had a decisive role in my academic training and
my development as a strength coach.
Thank you to all the athletes who trusted me with their bodies.
Each one of you, from the least to the most gifted, has taught me
invaluable lessons.
Thank you to my friend, Erik Madsen, who helped me secure my

first job as a strength coach in 1993.
Thank you to all my university professors, who provided me

with incredible academic training: Klaus Klausen, Per Aaagard,
Jens Bangbo, just to name a few.
Thank you to Mikael Trolle of the Danish Volleyball Federation.

Without your enthusiasm and trust in my skill there is no know-
ing where I would be today.
Thank you to Susanne Hedegaard, former Director of Sport for

Team Danmark, for trusting me enough to let me become the
first full-time strength coach in Team Danmark and providing
iv
Acknowledgements
me with the opportunity to work with so many wonderful ath-

letes.
Thank you to our friends Heather Drakich and Dawnelle Hawes

for critical help in the editing process.
Thank you to all the authors, scientists, professors, PhDs and

strength coaches whose work have been part of the research ma-
terial for this book.
Last, but not least, thank you to my amazing wife, Lucinda, who
encouraged me to write this book and for being the master be-
hind the formatting and printing.
The first book I ever read about periodization was “Theory and
Methodology of Training”, by Tudor Bompa. I remember it viv-
idly. It was in 1992, I was in my second year of University,
pursuing a Masters degree in exercise physiology. It was the old,
white covered copy that I first saw in our small, cosy, but amaz-
ing university library (it was the size of about two big living
rooms).
“Theory and Methodology of Training” has been invaluable to

me in my development as a strength coach. Many of the con-
cepts learned, I use to this day, 18 years later.
Due to a connection from a good friend of mine with whom I

went to the library, I started working with international level tri-
athletes in 1993. I quickly discovered that as good as the book is,
“Theory and Methodology of Training” did not provide answers
to all the questions I was faced with in the process of creating a
training program.
I have had similar experiences with most major books or train-

ers I have come across. Each of these books and trainers have
provided me with valuable ideas and improved my ability to cre-
ate training programs (which is the core competency of a
strength coach). However, none of these books have provided -
in my personal experience - the “whole picture”. After studying
each of these great books and concepts, I still felt that “some-
thing was missing”.
vi
Preface
Below is a brief summary of important books and trainers I have

come across:
1993. “Science and Practice of Strength Training”, by

Vladimir Satsiorsky
Science and Practice of Strength Training is another great book
that helped me get the concept of a mesocycle down. However,
it does not really go into detail with the step-by-step process of
creating a periodized training plan.
1997. “Strength Coaching Theory”, by Charles Poliquin

In “Strength Coaching Theory”(1) I learned about “Undulating
periodization”: A great concept that has been proven effective in
scientific study . Undulating periodization only pertains to
strength training though. Further, undulating periodization does
not show how to periodize assistance exercises.
1999. Linear periodization – the classic work of Stone and

O’Bryant (2)
Linear periodization is solid scientific work. However, the sys-
tem left me with the same problems as “undulating
periodization”.
2000. Non-linear periodization – Fleck and Kraemer (3)

I used the information in this book for a long time. Non-linear
Periodization is a great model but the “training energy” is dis-
persed by training too many qualities at the same time. This
system does not provide any guidance on varying your exercises
over time.
2001. Endurance of stabilizer (tonic) muscles – seminars with

Paul Chek
From attending multiple seminars with Paul Chek, I learned the
physiological significance of developing endurance of stabilizer
(tonic) muscles and why the development of endurance of stabi-
lizer (tonic) muscles should precede the development of force
generation capacity in prime movers.
vii
2002-2003. The work of Louie Simmons

From Louie Simmons I learned about sequencing exercises and
the important idea of using special exercises to bring up weak
links (7).
2004. Pendulum periodization – by excellent Canadian

strength coach Christian Thibaudeau (4)
Pendulum periodization violates the rules of “adaptation time”
(how many weeks do you need to train for a certain set of goals
to achieve an effect you can use in the gym or in the field).
However, from “pendulum periodization” I got the idea of one
week block templates.
2007. Conjugated periodization - Explained in “Supertrain-

ing” by Mel Siff (5)
Conjugated periodization emphasizes focused, sequential devel-
opment of bio-motor abilities (bio = life, motor = movement).
2008. Block Periodization – Vladimir Issurin

Block periodization is based on the same fundamental ideas as
conjugated periodization: focused and sequential development
of bio-motor abilities (6). Block periodization introduced me to
the interesting concept of training residuals (see Section 1.8).
Block periodization is mainly applicable to sports with frequent
competitions and does not seem to be applicable to pure strength
sports like powerlifting.
Each major system has taught me something important but, at

the same time, left me with unanswered questions.
Working with international level athletes from tennis, badmin-

ton, table tennis, figure skating, volleyball, water-sking,
triathlon, judo, jujitsu and wrestling, I have learned that more
than 90% of the macrocycles I have been faced with have in-
cluded multiple competitions and relatively short preparatory
periods with frequent “interruptions” by training camps or com-
petitions.
viii
Preface
Having to prepare athletes in short, “interrupted”, preparatory

periods has presented me with many challenges that have shaped
my view on periodization.
From conversations with other strength coaches I know that

some, who work with different sports, will change from one pe-
riodization system to another depending on the athletes they
train.
I always wanted to work in ONE system; a system flexible

enough to allow the creation of the optimal training program
for any athlete, in any situation.
The goal of The Flexible Periodization Method is to

create one system that is easily adjustable for lifters,
athletes and fitness enthusiasts of all levels.
Hence, the main ideas and principles were outlined in 2006 and
the “Flexible Periodization Method” has been further elabo-
rated over the past 4 years.
Learn ● Develop ● Lead

Karsten Jensen
ix
Introduction 14
Chapter 1 Model Features 16
1.1 The Flexible Periodization Method is built on

the highest possible degree of adjustability. 16
1.2 The Flexible Periodization Method includes

as many strategies as possible that load the
body in unique ways and uses them at the
right time. 20
1.3 The Flexible Periodization Method portrays a

macrocycle like a 7-layer Chinese box. 22
1.4 The Flexible Periodization Method recog-

nizes the natural cycles of the body. 26
1.5 The Flexible Periodization Method integrates

7 fundamental methods of physical develop-
ment. 32
1.6 The Flexible Periodization Method integrates

both sequential and parallel development of
physical abilities. 38
1.7 The Flexible Periodization Method selec-

tively applies concentrated and distributed
loading to any level of the macrocycle. 46
Table of Contents
1.8 The Flexible Periodization Method can capi-

talize on training residuals when needed. 52
1.9 FIRST improve the weak link, AND THEN

improve the function of the entire kinetic
chain 56
1.10 FIRST improve the endurance of stabilizer

(tonic) muscles, and THEN improve the
strength of prime movers (phasic muscles).. 62
1.11 FIRST improve structural strength, AND

THEN improve functional strength. 68
1.12 FIRST improve maximal strength, AND

THEN convert this strength into sport-
specific combinations of power, speed and
endurance. 74
1.13 FIRST raise physical capacity THEN raise

sport specific technique. 80
1.14 The Flexible Periodization Method encour-

ages (near) daily practice of key movement
patterns. 84
1.15 In the Flexible Periodization Method the pri-

ority system of exercise supersedes that of
decreasing neural demand. 88
1.16 In The Flexible Periodization Method ALL

acute program variables are periodized. 90
Chapter 2 Description of Block Templates 94
2.0 Periodization of Program Variables for all

blocks 94
11
2.1 Block # 1: Isolation – Stability – Structure

(ISS) 134
2.2 Block # 2: Structure – Isolation – Stability

(SIS) 166
2.3 Block # 3: Skill – Strength in Primal Pat-

terns (SSP) 198
2.4 Block # 4: Skill, maximal Power and maxi-

mal speed in Primal Patterns (SPP) 238
2.5 Block # 5: Skill and sport specific combina-

tions of Power, Speed and Endurance in
Primal Patterns (SEP) 272
2.6 Block # 6: Pre Competition and Competi-

tion. (PCC) 300
2.7 Block # 7: Restoration and Active Rest

(RER) 304
Chapter 3 How to Combine the 7 Blocks to

Create a Macrocycle 312
3.1 The Macrocycle is the Context 312
3.2 Guideline for Sequencing the 7 Blocks 316
3.3 Guidelines for Number of Consecutive

Weeks with Each Block 320
3.4 Guidelines for Combining the Blocks in the 324

Preparation Period
3.5 Guidelines for the Tapering Period 326
3.6 Guidelines for the Competition Period 327
12
Table of Contents
3.7 Guidelines for the Active Rest Period 330
Chapter 4 9 Key Steps to Create a Training

Program 332
Appendix How to adjust the ideal workouts to match

1 different type 2 goals, available time for
physical training, work and recovery capacity 342
Appendix Suggested training frequency for energy sys-

2 tems training and jump/throw. 348
Appendix How to construct a training week optimally

3 regardless of the total number of workouts. 350
Appendix Perform your energy system work with sport

4 specific drills. 356
Appendix Sub-division of the dynamic effort method 362

5
Appendix Method Variations 365
6
Prologue 378
References 380
13
“The Flexible Periodization Method” is a very practical system.
It is shaped by
 scientifically based physiological principles.
 the challenges experienced when creating training pro-
grams for high performance athletes.
 the feedback and results of the athletes mentioned above.
The cornerstone of The Flexible Periodization Method is 7

ONE-WEEK block templates with different goals, objectives,
structures and contents. Further, each block describes several
adjustable parameters that you can choose depending on the spe-
cifics of the situation.
It’s obvious that a structure of one week block templates – and

adjustment options within each template - gives you almost ul-
timate flexibility in creating training plans for any athlete and
any sport.
This book consist of four main parts:

1. Description of “model features”. The principles The
Flexible Periodization Method is built on.
2. Overview of the 7 one-week templates.
3. Explanation of how to combine the one-week blocks into
a macrocycle.
4. A step-by-step process for creating individualized train-
ing programs
14
Introduction
Part 1 will assume some pre-existing knowledge on behalf of the

reader. Not all physiological concepts will be thoroughly ex-
plained.
Parts 2, 3 and 4 are very practical. The information is presented

in a format that is readily available to you when you are creating
training programs for yourself or your clients.
You may study Part 1 first, to gain an understanding of Flexible

Periodization.
The information in parts 2, 3 and 4 is meant to be used every

time you create a program.
You can use “The Flexible Periodization Method” in its entirety

or you may be inspired by some of the principles, while main-
taining your current way of creating training programs.
The Flexible Periodization Method (FPM) deals predominantly

with the creation of one (1) macrocycle and does not touch upon
principles of multi-year planning.
A successful training outcome is based on efficiently developing

spiritual, mental/emotional and physical aspects of the ath-
lete/client. The FPM describes the physical aspects of the
training process.
For the purpose of focusing the content, the development of

flexibility – an essential component of world class development
– is not decribed in this book.
15
MODEL FEATURES
The Flexible Periodization Method is built on

1.1 the highest possible degree of adjustability.
The optimal structure and content of training depends on the

state of the athlete. The Flexible Periodization Method (FPM) is
designed to allow the training plan to be uniquely adjusted ac-
cording to the state of the athlete/client – by using training
blocks in different sequences or using different options within
each block.
 Is the athlete participating in competition or general

fitness training?
Participation in competition often limits the number of weeks

available for physical practice (PP) and divides the available
training time between physical practice and technical practice.
 What is the training level of the athlete? (beginner, in-

termediate or advanced)
16
Model Features
The training level of the athlete specifically determines the ap-

propriate training content. For example, beginners should not
engage in “heavy resistance training” with low reps as described
in a non-linear training model (3).
 What is the hormonal status of the athlete?
The hormonal status of the athlete determines the volume, inten-

sity and frequency of the training from which the athlete can
recover.
 What is the work capacity of the athlete?
Work capacity refers to the combined intensity and volume of

training the athlete can handle with optimal quality without in-
jury, the point at which the athlete is forces to “back off” the
training. A high work capacity is needed to benefit from certain
strategies such as “controlled overtraining” (see Section 1.7).
 What are the number of consecutive weeks available for

physical practice?
Certain techniques, such as a “concentrated strength block”that

was previously mentioned, require multiple consecutive weeks
of preparation. However, this is not always possible.
 What is the training time available for physical prac-

tice/ Training time needed for technical preparation?
Technical sports (e.g. racquet sports) require high number of

hours devoted to technical preparation, even in the preparatory
phases of training, significantly affecting the time available for
physical practice. Certain types of programs might leave the ath-
lete sore for days and, as a result, might not be appropriate for
athletes who need to be rested for technical practice the follow-
ing day. An example of an intense program might be 10 sets of 3
to 1 reps with gradually increasing loads (often used in the fa-
17
mous powerlifting club from Ohio, USA, Westside Barbell Club,

for their strength day(7)).
Summary
FPM is designed for easy adjustability to match
1. participation in either competition or general training.
2. the training level of the athlete/client.
3. the hormonal status and work capacity of the athlete/ cli-
ent.
4. the number of consecutive weeks needed for physical
practice.
5. the available training time for physical practice.
Unique adjustments in the training plan are created by using dif-

ferent sequences of one-week block templates and/or using
specific options within each single-week block template.
18
Model Features
Kenneth Jonassen, 2 time Olympian: Heavy eccentric accentuated

single leg presses, sport specific footwork with a 25 pound vest and
dynamic mobility helped Kenneth be competitive against anyone in
the world. (Photo Courtesy of Das Büro for Team Danmark.)
19
The Flexible Periodization Method (FPM) in-

cludes as many strategies as possible that load
1.2 the body in unique ways and use them at the
right time.
A second feature built into FPM is to “include as many strate-
gies as possible that load the body in unique ways and use
them at the right time”.
I will explain what I mean by “include as many strategies as

possible that load the body in unique ways”.
A number of training methods load the body in unique ways – in

different “dimensions” so-to-speak. Following are examples of
training methods that challenge the body in unique ways.
 Applying chains or bands to your barbell or dumbbell

lifts serves to optimize the tension throughout the
range of motion during each repetition.
 Descending sets serves to optimize the tension from

rep to rep over the course of a set to match increas-
ing fatigue.
 “Power to The People” (Two sets of five repetitions per-

formed five days per week)(8) works through a high
training frequency and managing fatigue.
 German Volume Training (Ten sets of ten repetitions)(9)

works through subjecting the body to high volumes of
training.
The concept behind “including as many strategies as possible
that load the body in unique ways” is for these methods to
complement each other and to target the development of the
body in as many ways as possible.
20
Model Features
Many more examples of unique methods variations will be de-

scribed with the description of the blocks (see part 2).
The second part of this concept - “use them at the right time” -
came to my attention accidentally.
A few years ago, I found that I knew so many training methods

that I did not automatically remember to use them during the
creation of training programs. So, I wondered if I could take
these methods and assign them to the most appropriate training
template/block.
Even though most of the training methods have wide applica-

tions, there are certain training phases/blocks in which specific
methods are inherently a more appropriate fit than others.
To stay with the examples above,

a. “German Volume Training” is most appropriate in a struc-
tural block because the goal of this method is the
development of muscle mass, also a goal in structural
strength (see section 11.1).
b. “Power to The People” is most appropriate in a maximal
strength block because the development of “functional
strength” (this definition may not be what you think – check
section 1.11) is considered a “skill” which is developed best
through frequent practice – a cornerstone of the “power to
the people program”.
In FPM each of the one-week blocks has been assigned several

unique and most appropriate methods to achieve the goals re-
lated to that block.
Summary
FPM attempts to “include as many strategies as possible that
load the body in unique ways and use them at the right time.”
21
The Flexible Periodization Method (FPM)

1.3 portrays a macrocycle like a 7-layer Chinese
box.
The macrocycle (macro = large) is considered the outermost
layer of the Chinese box.
A typical macrocycle is composed of a preparation period, a ta-

pering period, a competition period and terminated with an
active rest period.
Macro cycle
Preparation Tapering Competition Active Rest
Table 1.3.1. A macro cycle consists of a preparation period, tapering period,
competition period and active rest period. Adapted from “Theory and Method-
ology of Training”, by Bompa T. (172)
In sports, the macrocycle is structured around the most important

competitions that occur during the year. Depending on the nature
of the sport, some authors see a year as one macrocycle with 1-3
peaks (10), while other experts regard a year as one to three mac-
rocycles, with each cycle having one peak.
In sports, the end goal of the physical preparation is to raise the

levels of sport-specific strength, power, speed or endurance (or a
combination of the above). Optimal improvement of these sport-
specific qualities involves FIRST improving other goals, like
structural strength and stabilizer (tonic) endurance, as explained
in other sections of this book.
Since the number of physical abilities that can be improved at

any one time is limited, the macrocycle is structured as a se-
quence of training periods with a defined purpose of improving
different physical abilities (bio-motor abilities) (11). (See Table
1.3.2)
22
Model Features
Preparation Period
Mesocycle 1 Mesocycle 2 Mesocycle 3 Mesocycle 4
Stabilizer Structural Maximal Sport Specific
Endurance Strength Strength Power
Table 1.3.2. A macrocycle as a sequence of training periods. Adapted from
(11)
Theory and Methodology of Training, by Bompa T
As indicated in the table (1.3.2), these training periods are

called mesocycles and form the second layer of the Chinese
box.
In FPM the mesocycle is defined as the number of weeks where

the training deals with similar combinations of type2 goals (spe-
cific physical goals) (12). (Type 2 goals are described in detail in
section 4.)
Mesocycle. The number of training weeks with the

same combination of type2 goals.
The mesocycle definition above differs somewhat from those in

the literature, which suggest that the length of the mesocycle be
2-6 weeks (13).
The duration of the mesocycle is an absolute key to the de-

sign of the macrocycle. Each mesocycle must be long enough to
allow for stable training adaptations to occur.
Stable training adaptations. Training adaptations in
the required physical abilities that allow for positive
improvement, which can be maintained throughout the
competitive period.
Here is where it gets exciting.
A key question now is how many weeks of training (e.g. towards

structural strength) are necessary to create those stable training
adaptations?
The ideal number of training weeks dedicated to a combination

of type2 goals depends on a number of factors - the specific
23
physical qualities required, the quality and design of the training

program, and the responsiveness of the athlete to training.
(More detailed guidelines for determining the length of specific

mesocycles is presented in part 3.)
At present, let us focus on the example of structural strength. In

many cases it takes a minimum of 8-weeks to create positive im-
provements in structural strength.
A client who works out three to four times a week, performs

about 24 to 32 workouts in eight weeks.
Poliquin states that an athlete adapts to a given set of program

variables within six workouts (14). Tsatsouline states that a “cy-
cle” should consist of no fewer than 8 workouts (15). Simmons
states that powerlifters can change the exercise (performed with
the maximal effort method) within 1-3 workouts (16).
The number of workouts needed before changing one or more of

the acute program variables depends on the (individual’s) “speed
of adaptation” as well as on the program design.
Through personal experience, I have found that 4-8 workouts are

a useful guideline for intermediate and advanced athletes/clients
(with more than 2 years of training) to adapt to a given set of
acute program variables. For beginners, who take a longer time
to adapt to a given set of acute program variables, 8-16 workouts
seems to be a good “rule of thumb”.
If the necessary changes to a program are implemented every 8

workouts, a client would experience 3-4 slightly different train-
ing cycles, all of which would be designed with a goal of
improving structural strength.
The cycles contained within the mesocycles are the operative

definition of microcycles in the FPM.
24
Model Features
Microcycle. A number of training sessions, built

around a given combination of acute program vari-
ables, which include progression as well as alternating
effort (heavy vs. light days).
The definition above corresponds to the literature definition of a

microcycle as a “number of training sessions that form a recur-
rent unit with a period of several days” (10).
These microcycles constitute the third layer in the Chinese box.
Defining the layers even further, the fourth layer is considered

the workout, the fifth layer is the exercise, the sixth layer is the
set, and the seventh layer is a single repetition.
Summary
In the FPM the macrocycle is seen like a seven-layer Chinese
box consisting of the macrocycle, the mesocycle, the microcycle,
the workout, the exercise, the set, and the repetition.
25
The Flexible Periodization Method recognizes

1.4 the natural cycles of the body.
Seasonal Energy
Now, here is a dumb question. Do you feel the same level of en-
ergy year round?
No? That’s what I thought. Particularly if you live on the north-

ern hemisphere, chances are that you feel the most energy during
Spring and Summer. Energy levels seem to drop off as fall and
winter set in.
Here is another, but less dumb question. Have you ever ana-
lysed whether or not there are certain periods in the year
when your clients make most of their gains in physical ca-
pacity?
As the saying goes “winter is for resting, summer is for express-

ing.” Since ancient times, our physiology has been programmed
to hibernate during winter and hunt/gather during the summer.
If you observe that your clients experience a lack of progress in

the winter, but better progress during summer, you may want to
apply Chinese war tactics:
“When they attack, we retreat, when they retreat we attack.”
Translated into their training life:
“When I have more energy I train harder, when I have less

energy I train less.”
The table below shows a simple way to decrease your training

during winter time.
26
Model Features
Summer Winter
# of training session per
4-5 2-3
week
Duration of training ses-
60-75 min 30-45
sions
Table 1.4.1. Variation in training frequency and duration of training sessions
by season.
Biorhythms
The next cycle to consider is the biorhythms, your physical
curve. Below is a quote from www.netspirit.dk that provides
some insight into the physical biorhythms.
“The physical biorhythms: When the natural

biorhythms (the physical curve) are at their
peak we are in top physical condition. We have
extra physical energy, are most resistant to dis-
ease and can handle are great amount of
physical exercise. Many athletes consciously
work with their natural biorhythms and aim to
put efforts into competitions whem their physi-
cal biorhythms are at their peak. When the
natural biorhythms are depressed, it is not sur-
prising to find the totally opposite effect. In
this situation, we lack energy, and are actually
working at a disadvantage because we can po-
tentially trip or carelessly handle dangerous
tools. It is not advisable to undergo surgery
when natural biorhythms are down. It is im-
portant to be extra cautious with your health,
pay attention to your personal care, avoid
drinking too much, get plenty of sleep, etc.”
27
Physical biorhythms peak every 23 days. In Graph 1.4.1, by

looking at the physical curve - and beginning at the 24th date -
we see a pattern of
7-8 days of high capacity
3-4 days of medium capacity
7-8 days of low capacity
3-4 days of medium capacity
The significance of approximately three weeks for a physical

biorhythm is recognized in the literature. Based on numerous
recordings of training diaries completed by athletes, it’s noted
that both “injuries and strong performances occur in cycles of
three and five weeks” (17). The three-week mark is also sup-
ported by three “greats of the iron game”: Vasily Alexejev,
Louie Simmons and Mel Siff. Simmons writes (18):
“Mel Siff asked how I arrived at our 3-week

pendulum system. It was quite similar to that
used by the great Soviet Union SHW champion
Vasily Alexejev. I stated that after 3 weeks we
could not become faster or stronger, so we
waved back down and started over. Mel said that
Alexejev found the same to be true.”
More specific guidelines on how to capitalize on organizing your

training around an approximate three-week cycle will be pre-
sented in Part 3.
28
Model Features
Graph 1.4.1
29
Lunar Cycle
A third important cycle is the lunar cycle, or the female men-
strual cycle. Practical experience has shown me that significant
decreases in performance and increased incidence of injury can
occur in the days leading up to and during menses. Athletes in
this situation should take a light week of training – planned or
not!
An increase in injury around the days of the menstrual cycle is

supported by investigations on Australian elite athletes (19). There
are, however, individual differences. Some women don’t experi-
ence any problems (20).
Circadian Rhythm
A fourth important cycle to look at is the circadian – or daily
rhythm.
Let’s take a look at how the daily rhythm of two hormones, tes-
tosterone and cortisol, might tell us something about the best
time to train.
Testosterone, which is important for nervous system excitation

and recovery, is higher in the morning, making training-induced
increases easier to accomplish during that time period. On the
other hand, training later in the day can increase total testoster-
one production over the entire day (21).
It can be speculated, therefore, that if there is an excellent endo-

crine capacity, attempting to peak testosterone levels twice a day
may lead to good results. Also the opposite can be true. If your
testosterone level is lower, it might be advisable train with only
one peak, the “natural” (morning) testosterone peak.
30
Model Features
Cortisol needs to be low during recovery phases. Cortisol rises

in the morning and should naturally diminish throughout the af-
ternoon/evening.
All training stimulates a release in cortisol. Training too late in

the day stimulates cortisol at a time when this hormone tends to
leave the body. Late day training might be counterproductive to
recovery and potentially lead to overtraining.
In addition, heightened levels of catecholamines due to training

may contribute to sleep disturbances, further impeding recovery
(22)
.
Although an assessment of hormonal levels is not always acces-

sible, it seems advisable for your athletes/clients to perform
their training (one or more workouts) as early in the day as pos-
sible.
Note: To learn more about the rhythms of the body study “How
To Eat, Move, and Be Healthy” or “How To Get Healthy Now”,
by Paul Chek (available from ppssuccess.com)
Summary
FPM recognizes four major cycles which affect the body’s abil-
ity to perform and respond to training: the yearly or seasonal
cycle, biorhythms (the physical curve), the lunar cycle (females)
and the circadian rhythm. The main principle is to follow the
peaks of our capacity and “train harder” when there is more en-
ergy and train less or rest when there is less energy.
31
The Flexible Periodization Method integrates

1.5 seven (7) fundamental methods of physical de-
velopment.
The more effective and unique the methods that you use towards
a given goal, the more flexible you will be in your possible ap-
proaches. Would you agree with this statement?
It is easy to see that not all possible methods are relevant for all
goals, or safe for all groups of athletes or clients. However, hav-
ing different methods in your tool box, knowing when and how
to use them, and keeping them in the context of the entire model,
gives you
 more variety in the program.

 an increased ability to be “surgeon precise” with the program
parameters.
 the capability to create a more complete program for the ath-
lete/client.
Below are seven methods of physical development. Brief de-

scriptions follow.
1. The Repeated Effort Method (long duration, LD)

2. The Aerobic Method
3. The Repeated Effort Method (short duration, SD)
4. The Anaerobic Lactic Method
5. The Maximal Effort Method
6. The Dynamic Effort Method
7. The Anaerobic Alactic Method
The following section explains how certain strength training

methods correlate to certain energy system methods.
32
Model Features
The Repeated Effort Method (LD) and the Aerobic

Method
The textbook definition of the repeated-effort method is “to use
sub-maximal loads to failure or near failure” (24).
The following section discusses the physiological basis for dis-

tinguishing between the repeated effort methods of long and
short duration.
The goal of The Repeated Effort Method (LD) is to target the

endurance of slow twitch (type I) fibres.
Research by Telle (23) approximates that it takes up to 240 sec-

onds (4 minutes) of loading with optimal tension to exhaust
type1 (slow twitch) fibres.
Graph 1.51: Force loss and recovery as a function of time under tension for
type1, type IIA and type IIB fibres (23)
In sets with less than 90 seconds of tension, the type IIA fibres
still contribute to the force production. Thus, when the focus is
to challenge the endurance of the type I fibres, it is necessary to
maintain tension for a duration that exceeds 90 seconds.
Now, let us take a look at the aerobic method.
33
The aerobic method simply means “any training protocol with

the primary aim to improve aerobic energy production.”
To maximize compatibility between the strength training method

and the energy system method, the principle mentioned above
states that we are interested in a training protocol that stresses
the body in the same way as the repeated effort long method.
Is there a way to improve aerobic energy production that stresses

the body in a similar fashion to the repeated effort LD method?
To make this comparison, the most obvious, similar parameter is

the duration of loading. Can 90-seconds to 4-minutes of loading
be considered “aerobic training”?
Statistics from the running world show that, at 90 seconds of

loading (at maximal intensity for that duration) the aerobic en-
ergy system delivers approximately 30% of the total energy
supply while 4 minutes of loading delivers approximately 70%
of the total energy needed. At around 105 seconds of loading the
energy derived from aerobic sources becomes dominant. (26)
Many powerful interval combinations can be created using in-

tervals of 90 seconds to 4 minutes of duration. Your sport, as
well as the priority of the aerobic system required, will dictate
exactly which combinations to use.
It’s important to note that if your goal is performance in an en-

durance sport, long duration, continuous work is a must as well.
The Repeated Effort Method (SD) and The Anaero-

bic Lactic Method
As mentioned above, the textbook definition of the repeated ef-
fort method is “to use sub-maximal loads to failure or near
failure (24).”
34
Model Features
Poliquin(27) states that, in training for maximal strength, the set

should be terminated within 20 seconds. In training for hyper-
trophy, the duration of the set should fall between 20-70
seconds.
Looking at Graph 1.51 we see that the type IIA fibres are ex-
hausted within the 20-70 second timeframe
Hence, the repeated effort method (SD) can be defined as sets

of 20 to 70 seconds duration, targeting predominantly type
IIA force production and endurance capacity.
Tweny to seventy seconds of loading (at maximal intensity for

that duration) corresponds roughly to training the so-called “fast
glycolysis”(28), that is the primary energy system used in events
of 30 – 120 seconds of duration.
Energy production through “fast glycolysis” involves lactate

production and thus, the anaerobic lactic system.
The Maximal Effort Method, The Dynamic Effort

Method and The Anaerobic Alactic Method
In the Maximal Effort Method the heaviest weight possible is
lifted without regard for the speed of execution (24).
The aim of training with “the heaviest weights possible” is to

develop maximal strength through better performance of the
nervous system, without an increase in muscle mass.
Obviously, in training with “the heaviest weights possible”, the

duration of each set is short. As stated above: The duration of
sets, when training for maximal strength, should not exceed
20 seconds (27).
In the Dynamic Effort Method a sub-maximal load is lifted at the

highest possible speed with the aim of developing rate of force
35
development as well as explosive strength (24, 29). Maintaining the

“highest possible speed” cannot be done for very many repeti-
tions. One to two repetitions per set is recommended for single
event efforts and 3-5 repetitions is recommended for multiple
event efforts (30).
The 1-5 repetition range is equivalent to that recommended for

maximal strength development. Since the repetitions, due to the
lower load (and faster attempted speed), are performed at a faster
rate, it follows that in training with the Dynamic Effort
Method, the duration of the set is 20 seconds or less.
From an energy systems point of view the ATP/CP (the phos-

phagen system) supports the muscular contractions during events
of less than 30 seconds of duration (28). The phosphagen system
is the primary energy system used for training aimed at improv-
ing acceleration and for maximal speed in cyclic events
(running, cycling, rowing etc).
Energy production through the phosphagen system yields no lac-

tate. Thus, the phosphagen system is equivalent to the anaerobic,
alactic method.
Summary
This section explained how, by comparing the duration of sets to
the duration of intervals, each of the strength training methods
are related to each of the energy systems methods.
FPM uses this knowledge to couple strength training method and

energy systems method in the following way
 The Repeated Effort Method Long Duration (LD) is emphasized

in the same block template as the Aerobic Method.
 The Repeated Effort Method Short Duration (SD) is emphasized
in the same block template as the Anaerobic Lactic Method.
36
Model Features
 The Maximal Effort Method and The Dynamic Effort Method are
emphasized in the same block template as the Anaerobic Alactic
Method.
In creating mesocycles for sports that demand the development

of multiple abilities, it is critical to know which bio-motor abili-
ties can be effectively and simultaneously developed. Fleck and
Kraemer(25) note that while certain incompatibilities between
bio-motor abilities might exist, the ultimate cause of incompati-
bility might be overtraining.
Compatible combinations are shown in detail in Part 2. The

point emphasized here is that FPM attempts to maximize com-
patibility between strength training and energy systems
training by predominantly combining (in the same week of
training) methods that stress the physiology of the body in
approximately the same ways.
37
The Flexible Periodization Method integrates

1.6 both sequential and parallel development of
physical abilities.
Another major feature built into FPM is the integration of se-

quential as well as parallel development of physical abilities.
To decide which of these strategies – sequential or parallel - is
best is an old debate in the literature.
Siff(31), in his great book, “Supertraining”, comments on parallel

development of physical abilities:
“...Research done to support these ideas

was done many years ago and utilized ath-
letes of low qualification. Had advanced
athletes taken part in these studies then
their achievements would have been only
average with respect to modern criteria...”
Zatsiorsky(32) – after describing a sequential method as the con-

ventional method, – writes:
“..Another training strategy has developed

over the past 20 years...The strategy is
based on two ideas: Sequential or even si-
multaneous [parallel] development, of
specific motor factors. And maintenance of
non targeted abilities with retaining
loads...”
He gives an example of such a program and calls it “non-linear

periodization”, where multiple repetition brackets are used
within the same microcycle. The program “attempts to develop
both maximal strength and hypertrophy within the same week.”
(32)
38
Model Features
Training Day Set/rep Combination

Mon 4 sets of 12-15 RM
Wed 4 sets of 8-10 RM
Fri 3-4 sets of 4-6 RM
Table 1.6.1. With “non-linear periodization” multiple repetition brackets are
used within the same microcycle. Adapted from Zatsiorsky (32)
Kraemer(33) uses another term, undulating periodization. He

writes that typically three training zones are used (muscular en-
durance, hypertrophy and strength) and that they are varied from
training session to training session, week to week, or in a bi-
weekly manner.
It is intriguing that some of the top researchers in the world have

such seemingly different statements about the same topic.
The body works the way the body works – or does it?
Let’s attempt to apply common sense to the issue of sequential

and parallel development of physical abilities and ask some fun-
damental questions.
1. What’s the magnitude of the load needed to optimally / maxi-

mally progress on the selected physical ability?
2. Is the athlete/client able to perform and recover from that level
of loading?
3. Is the athlete/client able to perform and recover from any load-
ing of a secondary emphasis?
4. If yes to question 3, what kind of secondary loading would
work synergistically with the loading of the primary empha-
sis? Which kind of loading could work against the loading of
the primary emphasis?
5. If no to question 3, could it improve gains on the primary abil-
ity to reduce the loading of the primary emphasis and
substitute it with the synergistically acting load of a secondary
emphasis (see question 4)?
If we imagine different scenarios it becomes obvious that differ-

ent plans work best in different situations. For example, if all the
39
available energy must go to optimal development of the primary

ability, a sequential plan is best.
Conversely, there are scenarios where gains on the primary

physical capacity can be enhanced by introducing a synergisti-
cally acting load of a secondary emphasis. For example, can well
designed strength work enhance power and speed development?
(See the description of the SPP block.)
Having shown that there are suitable times for both sequential
AND parallel development of physical abilities, the question no
longer becomes “either/or”, but WHEN to use a sequential and
WHEN to use a parallel plan.
However, whether or not to use a sequential or parallel plan de-

pends on multiple factors
1. The training level of the athlete.
2. The number of weekly workouts as well as applied recovery
means and recovery ability.
3. The number of training weeks available.
4. The complexity of the sport/the goals.
1. The training level of the athlete/client.

While the beginner and intermediate level athlete/client often
respond readily to the training stimulus, the high level athlete
requires extensive stimulation for further improvement of a
given bio-motor ability (34).
This notion is supported empirically and is also shown in a theo-

retical training curve put forth by Fleck and Kramer (35) showing
a reduced rate of performance gains with increased training time
(months/years).
40
Model Features
Graph 1.6.1: Relationship between Training Time and Performance Gains (35)
The figure below gives a conceptual guideline for the relation-

ship between the training level of the athlete and the most
appropriate type of plan. If the training level of the athlete is low
a parallel plan can be used. If the training level of the athlete is
high a sequential plan can be used.
Low Training Level of Athlete/client High

Parallel Indicated Plan to be used Sequential
2. The number of weekly workouts, as well as

applied recovery means and recovery ability
In the book “Block Periodization” Professor Dr Wladimir Issur-
in(40) writes that athletes at the international level, who are able
to financially support themselves solely through their sport par-
ticipation, may engage in up to 12 workouts a week. At the same
time, such athletes probably have access to sophisticated means
of recovery, for example, dedicated massage therapists.
Contrast this to high-level amateur athletes with an extensive

training background, who, in addition to his/hers sport participa-
41
tion holds a full time job. Such athletes probably have less time
to train and fewer recovery tools/strategies at their disposal.
It’s obvious that international-level athletes can devote more en-

ergy to training and have opportunities for more efficient
recovery. Thus, theoretically, the international-level athlete
could attempt to improve more abilities through training.
Low # of weekly workouts High

Lower Possible # of physical abilities Higher
to include in program.
3. The number of training weeks available

A sequential approach inherently requires a certain number of
training weeks. Werkhoshansky (36) states that if only 4-6 weeks
is available for physical preparation, a parallel development of
physical abilities is the method of choice.
4. The complexity of the sport and/or the goals.

If the number of required abilities (for the sport or the client’s
goal) exceeds the number of abilities that can be developed si-
multaneously, a sequential approach must be used (37).
Low Number of decisive abilities High

Parallel Plan to be used Sequential
I purposely haven’t given many details on a sequential and a

parallel plan yet. For a long time, I believed the difference be-
tween a sequential and a parallel plan would be substantial.
According to the literature, it seems like these two strategies are
almost like opposites.
42
Model Features
It’s not very clear what actually constitutes a parallel plan.

Siff(31) describes a parallel plan as the parallel use of “several”
training tasks.
Three well-known systems – “Linear periodization” (43), Conju-

gate periodization and Block periodization identify themselves
as sequential systems with the following features:
1. Two bio-motor abilities and one feature of sport skill that

can be developed simultaneously. (38)
2. An overlapping of different training volumes (indicating
that more than one factor is trained at a given time). (39)
3. Includes up to 3 targeted, bio-motor abilities in a given
microcycle.(42)
4. One bio-motor ability per mesocycle.
Let’s sum it up in the table below.
Periodization system # of training tasks, training

ones, bio-motor abilitiesz
Parallel system “..several training tasks” (31)
Non linear system “..develop neural and hypertrophy
aspects within the same week (32)
Undulating system “..three training zones within the
same week ...”(33)
Conjugate system “..overlapping over different train-
ing volumes (39)
Block Periodization “..up to three targeted abilities
within the same microcycle..(42)
Linear periodization One bio-motor ability per meso-
cycle (43)
Table 1.6.2: # of training tasks, training zones and biomotor abilities as indi-
cated in various periodization systems.
I don’t know about you, but each of these looks pretty much the
same to me! And – (unfortunately, not for the first time in the
training literature) – we can see how names/labels serve only
to take our awareness away from the essence of the topic (see
the common-sense questions).
43
Summary
In FPM, the targeted number of abilities in a given microcy-
cle/mesocycle can be adjusted from a single primary to 2
primary and 2 secondary + sport skills, through the use of differ-
ent combinations of the 7 fundamental training methods. The
training adjustment is made based on a detailed assessment of
the athlete’s goal, athlete’s training level, weekly training sched-
ule, competition calendar, and progress.
44
Model Features
Laars Paaske, World Champion Mens Doubles in Badminton 2003:

Highly skilled technical player and very strong in abdominal roll outs.
(Photo Courtesy of Das Büro for Team Danmark.)
45
The Flexible Periodization Method selectively

1.7 applies concentrated and distributed loading
to any layer of the macrocycle.
According to the theory of supercompensation, physical devel-

opment follows the sequence below.
1. Application of training load/training stress that
causes a decrease in preparedness.
2. Allowing the body/mind to recover/supercompensate
to regain and exceed previous levels of preparedness.
Graph 1.7.1: One factor theory of training. (177)
The principles of supercompensation are based on the original

work of legendary biologist Hans Selye and are outlined in his
book “The Stress of Life.”
The principle of supercompensation governs all the training re-

sponses at the levels of the macrocycle, the mesocycle, the
microcycle and the workout.
The following sections will show that at each level of the macro-
cycle the training can be adjusted along a continuum.
46
Model Features
Large Training load Low/medium

Incomplete Recovery between workouts Complete
Large Decrease in preparedness Low-medium
More Recovery needed Less
Larger Increase in preparedness after recovery Smaller
As you will see, various authors use different terminologies for

these training loading forms. I believe the terms “concentrated”
and “distributed loading” to be appropriate terms to refer to all
levels of the macrocycle. Thus, the continuum above now looks
as indicated below.
Concentrated Structure of loading Distributed

Large Amount of loading Low/medium
Incomplete Recovery between workouts Complete
Large Decrease in preparedness Low-medium
More Recovery needed Less
Larger Increase in preparedness after recovery Smaller
“Concentrated” and “distributed” loading are stated to be the two

essential ways of structuring the training load over time. (44)
Graph 1.7.2: Concentrated and distributed loading (44)
Examining the words “concentrated” and “distributed” hints

clearly to their meaning; a “concentration” or a “distribution” of
the training load (with respect to time).
47
Let’s take a more specific look at the definitions and characteris-

tic of concentrated and distributed loading:
(Looking at the textbook definitions we see that “concentrated”

and distributed loading are terms used to describe the applica-
tion of the supercompensation principle at the level of the
macrocycle.)
Distributed loading. Distributed loading is characterized by a

moderate volume of continuous loading and a gradual increase
in “functional indicators” (preparedness) (45)
Functional indicators. Indicators of “func-

tion” related to the goal of the athlete/client.
If you are a runner a “functional indicator”
could be your Vo2max.
Concentrated loading. Concentrated loading is characterized by

a large concentrated volume of “(special) physical preparation
means” concentrated in the first half of the training cycle and a
gradual decrease in functional indicators (45).
The reference distinguishes between “general” and

“special” (to your sport/goal) physical preparation
and implies both types of training can be relevant to
your sport. Those terms are not useful. First, you can-
not train “generally” – any type of training produces a
specific effect. Second, any type of training that your
athlete/client performs should advance her/him to-
wards the goal and thus be specific to the goal (46).
Concentrated loading is important, because as the volume of

training is dropped (while the intensity maintained) the falling
trend in functional indicators is reversed and their level exceeds
that of distributed loading (47).
48
Model Features
Graph 1.7.3 The above figure shows how concentrated loading, applied to the level
of the macrocycle, leads to a larger increase in preparedness compared to distributed
loading.
Concentrated loading appears to be the strategy of choice for

improving all of the bio-motor abilities, however, not all ath-
letes/clients can tolerate this amount of loading.
As this topic is not well researched, here are empirical and

common-sense guidelines for the application of concentrated and
distributed loading. These guidelines apply to the macrocycle,
mesocycle and microcycle levels.
“WHO” (apply the option to athletes/clients WHO have...)
49
Concentrated Distributed
Loading Loading
Training 3+ years 0-3. (beginner/
Age (advanced) intermediate)
Work
High Low-medium
Capacity
Recovery
High Low/medium
Capacity
Table 1.7.1. Guidelines for the application of concentrated and distributed
loading.
“WHEN” (apply the option to athletes/clients WHEN...)
Concentrated Distributed
Loading Loading
Time in
Early training phases Closer to competition
macrocycle
Soreness Acceptable Not acceptable
Fatigue Acceptable Not acceptable
Table 1.7.2. Guidelines for the application of concentrated and distributed
loading.
Apply concentrated loading at the level of the macrocycle by

planning 1-3 blocks of 3-4 weeks each interspersed with 7-10
days of rest (45). After the block of concentrated loading, an equal
number of weeks of training at a reduced volume must be
planned in order to realize the supercompensation effect.
Bompa (48) uses the term “shock macrocycle” to describe a simi-

lar approach. In the preparatory phase 2-3 blocks, each of three-
weeks duration, are used with substantial loading. Each block
should be followed by 1-2 weeks of rest/regeneration.
Apply distributed loading for any length of preparatory cycle,

with one “back-off” week occurring every 5-6 weeks (45).
Issurin (49) has documented a marked increase in number of com-

petitions at the international level. My personal experience
confirms this. Hence, in many cases the total duration of the pre-
paratory phase may not allow for application of concentrated
loading as described above.
50
Model Features
Newer research uses the term “functional overreaching” to de-

scribe the phenomenon of “concentrated loading” as it is applied
to a block of 1-3 weeks of training (50).
Functional overreaching involves a 100-200% increase in train-

ing volume, while maintaining regular training intensities. Such
training blocks may or may not be accompanied by a decrease in
preparedness (functional indicators). Functional overreaching –
in contrast to traditional “overtraining”, is characterized by a
quick recovery (days). The supercompensation effect (delayed
training effect) is seen within 2-5 weeks after resuming nor-
mal/reduced training (50).
As the athlete/client approaches an advanced skill and condition-

ing level, it may be prudent to introduce “concentrated loading”
through gradually longer training blocks.
1st application of Concentrated loading 1 week

2nd application of concentrated loading 1-3 weeks
3rd and consecutive application of concentrated
3-4 weeks
loading
Table 1.7.3. Introduce “concentrated loading” through gradually longer training
blocks.
Zatsiorsky (51) uses the terms “impact microcycle” or “over-

loading microcycle” to describe the application of concentrated
loading to one-week training blocks. Such a training cycle in-
volves “several sessions” of high loads and incomplete recovery
(between sessions). After adequate rest, the super compensation
will be greater than normal.
Summary
With FPM, concentrated and distributed loading can be applied
to the level of the macrocycle, the mesocycle or the microcycle.
Concentrated loading, when applied correctly, yields the greatest
improvements in performance. Which loading structure to use is
based on the training age, training capacity and recovery capac-
ity of the athlete/client.
51
The Flexible Periodization Method can capi-

1.8 talize on training residuals when needed.
Below is a pretty long quote, but Issurin(52) nails the issue of

training residuals:
“When training is designed in the traditional man-

ner (parallel development) and many abilities are
developed simultaneously, the risk of detraining is
negligible because each quality (motor or techni-
cal) receives a portion of the training stimuli.
However, if these abilities are developed consecu-
tively as proposed above, the problem of
detraining becomes very important...If you develop
one ability and lose another at the same time you
have to take into account the duration of the posi-
tive effect of the given training after it’s cessation
and how fast you will lose the obtained level when
you stop training it. In other words you have to
know the residual effect of each type of training”.
The table below shows the duration of residual training effects

for different motor abilities after cessation of training (52).
Residual Training
(Bio) Motor Ability
Effect (days)
Aerobic Endurance 30, +/- 5
Maximum strength 30, +/- 5
Anaerobic glycolytic
18, +/- 4
endurance
Strength endurance 15, +/- 5
Maximum speed 5, +/- 3
Table 1.8.1. The duration of residual training effects for different motor abilities
after cessation of training adapted from “Block Periodization”, by Vladimir Is-
surin (52)
52
Model Features
The usefulness of training residuals is explained in “Block Peri-

odization”, a training system apparently designed for sports that
have multiple yearly peaks spaced weeks apart.
Each segment of training and competition is called a “training

stage” consisting of an accumulation block (2-6 weeks), a
transmutation block (2-4 weeks), a realization block (2-4
weeks), and competition.
Block Accumulation Transmutation Realization Comp

Motor Max strength Special
Maximal
ability Aerobic Endurance
Speed
Endurance
Training
30 days 15 days 5 days
residual
Table 1.8.2. Sequence of accumulation, transmutation and realization adapted
from “Block Periodization”. Issurin W.(53)
The sequence and duration of each block is based on the dura-

tion of training residuals, with the aim of having all training
adaptations present at the time of competition. Further, if the du-
ration of the competition is short (days), it may be possible to
start the next training stage before the adaptations from the pre-
vious accumulation block are lost. Thus, the knowledge and use
of training residuals become very important when planning for
competitive peaks that occur weeks apart.
FPM does not use the terminology of accumulation, transmuta-

tion and realization. The reason why is explained in Part 2.
However, the knowledge of training residuals is used when
planning for competitive peaks that are multiple weeks apart
(see Part 3).
The other main way FPM uses training residuals is in a cycle

that could be referred to as spiralling sequence.
53
Program A B A B A B
Goal Strength Power Strength Power Strength Power
2-3 2-3 2-3 2-3 2-3
Duration 3 weeks
weeks weeks weeks weeks weeks
Table 1.8.3. Spiralling sequence
The word “spiralling” indicates a progression from block to

block with the same goals. In the example shown, it could be an
increase in intensity from strength block to strength block.
The sequence shown could be applied to the latter part of the

preparation period. Instead of a longer strength block followed
by a power block, multiple shorter blocks could be alternately
used to provide more variation in the training program, as well
as to reduce the risk of overtraining.
Obviously, the next block of a given goal must start before the
end of the training residual resulting from the previous block
with the same goal.
Summary
The Flexible Periodization Method uses the knowledge of train-
ing residuals to plan a longer cycle with multiple competitive
peaks that are weeks apart. FPM also uses knowledge of training
residuals to plan a so-called “spiralling sequence.” A spiralling
sequence can be used in a macrocycle ending with a competi-
tion, but can also be very applicable to longer macrocycles, not
ending in competition.
54
Model Features
Mark O Madsen, 2 time silver medalist World Championships

Wrestling: I had 80 kg sandbags created for Mark who soon threw
them and his heavier opponents around as he pleased.
55
FIRST improve the weak link, AND THEN

1.9 improve the function of the entire kinetic
chain.
Famous powerlifting coach Louie Simmons(54) has stated the fol-

lowing:
“When lifters repeatedly use the same simple

method of training to raise their strength level,
they will eventually stall. Like the scholar who
must utilize many sources of information to
achieve a higher level of knowledge, the lifter
must incorporate new and more difficult exer-
cises to raise their standards. Many have the
theory that to squat, bench, or dead lift more,
you simply have to do the three lifts. If it were
that simple no one would need special exercises,
machines, or systems of training. But we know
this is not true.”
Conversely, the following statement can be found in Tsat-

souline’s book “Power to The People”:
“In spite of your apparent “imbalances”

chances are that you do not need a specialization
program. Build up to respectable poundage in
your basic lifts and the lazy muscles will be
forced to do their part.” (55)
So what is it? If you want to improve your squat, bench or dead-

lift, do you need “special exercises or can you just stick to the
basic lifts?
As usual, in this exciting world of training, the answer is not

either/or but both – the right way, at the right time.
56
Model Features
The title of this section indicates that, for example, a dead lift
can be improved in two ways:
1. Improve a “weak link”.

2. Improve the function of the entire kinetic chain.
Consider the following two statements from renowned German

exercise scientist, Dietmar Scmidtbleicher (56):
“Another possibility for improved power results

from improved intra-muscular coordination. The
term “intramuscular coordination”, describes in
the author’s opinion the relation between excita-
tory and inhibitory mechanisms for one muscle for
a specific movement.”
“A further way to improve power results from im-

proved inter-muscular coordination. Inter
muscular coordination describes the ability of all
muscles involved in a movement, agonists, an-
tagonists and synergists to corporate wholly with
respect to the aim of the movement.”
He is basically saying that you can improve performance (power
or strength) in a movement (multi-joint) in two different ways:
by improving EITHER the function of ONE muscle OR the
cooperation of ALL muscles involved in the movement.
Let’s tie Schmidtbleicher’s definition of INTRA-muscular coor-

dination together with the concept of a “weak link”. We can
then define a weak link as the ONE muscle where a given im-
provement of strength leads to the largest improvement in
strength power in the targeted whole body movement.
Having established the existence of a weak link, the question

now becomes HOW and WHEN to improve it.
Let’s begin with the HOW.
57
The most logical approach would be to follow the strategy out-

lined by Tsatsouline and “build up to respectable poundage in
the basic lifts and the lazy muscles will do their part”.
There are two reasons why just doing the basic lifts generally is
not the best approach:
1. Basic neurophysiology states that the nervous system will
avoid positions of weakness and seek positions of strength.
Thus, the nervous system will do anything to COMPENSATE
for, rather than challenge, the weak links whenever the target
movement is performed.
Real world gym experience shows this principle over and

over again.
 Squatting with one leg being weaker. The ath-
lete/client will invariably lean away from the weak leg
and emphasize the strong one. The same issue is evi-
dent when a client attempts to bench press when one
arm is weaker than the other.
 Lunges with weak hamstrings. The client will invaria-
bly let the knee move forward to utilize the quads
more.
 Planks with weak transversus abdominis muscles. The
client/athlete will be unable to hold the neutral spine.
Instead, (s)he will engage the rectus abdominis and
flex the spine (bringing the ribcage and the pelvis
closer together) in order to reduce the extension
torque created by gravity.
2. In most cases, just performing the basic lifts is not the most
efficient way to stimulate/improve the weak link. To chal-
lenge a weak link, look for an exercise that works the weak
link HARDER than the goal movement.
 If grip is the weakness in a deadlift, do heavy one or two

finger curls or rolling thunder lifts.
58
Model Features
 If your sticking point is in the mid-range of a bench press,

do floor presses.
Two types of exercises can satisfy the criterion of working the

weak link harder than the goal movement.
1. Modified versions of the basic lifts.
2. Isolation exercises.
To describe the first type of strategy, Tsatoline (55) writes,

“Tweak the basic drill to shift a lion’s share of the load to the
problem area.”
There are multiple considerations to consider when using isola-

tion exercises or modified versions of basic lifts to target a weak
link, including:
 Training age.
 Injuries.
 Number of training session per week.
 Number of available training weeks.
 Training goals (hypertrophy, relative strength, fat loss, etc.)
The basic strategy applied in FPM is to challenge a weak link

by using (at least) one isolation exercise and one modified
version of a basic lift.
By definition, the weak link holds back the development of the

target lift. Hence, as a new macrocycle begins, challenging the
weak link is emphasized in the early stages of a macrocycle.
After having improved intramuscular coordination by challeng-

ing the weak link, the focus then shifts to improving INTER-
muscular coordination by using targeted multi-joint lifts, like
squats, dead lifts etc.
Summary
We can define a weak link as, The ONE muscle, where a given
improvement of strength leads to the largest improvement in
59
strength power in the targeted whole body movement. By defini-

tion, the weak link holds back the development of the target lift.
Hence, a new macrocycle begins by challenging the weak link.
After improvements are made in intra-muscular coordination,
the focus then shifts to improving INTER-muscular coordination
using targeted multi-joint lifts, like squats, dead lifts etc.
Karsten Jensen in the bottom phase of a front squat. A strength

coach does not need to be a world class athlete, but if (s)he wants to
work with world class athletes (s)he should aim to be a world class
strength coach. Having his/her own bodily experience on a variety of
movements/lifts greatly enhances his/her ability to teach those move-
ments.
60
Model Features
Mathias Boe, world class doubles player in badminton. I started

to work with Mathias when he was young and injury prone. Lots of
hamstring curls, back extensions and upper back exercises helped him
stay injury free. Later, depth landings helped him safely improve ver-
tical jump power. (Photo Courtesy of Das Büro for Team Danmark.)
61
FIRST improve the endurance of stabilizer

1.10 (tonic) muscles, and THEN improve the
strength of prime movers (phasic muscles).
Many articles seem to frown upon “stabilizer training.” Those

articles are often written by authors with a strong background in
power lifting or Olympic weightlifting.
“Just go heavy! Pink dumbbells and swiss balls

are useless! The best ab work is heavy squats!”
In your next search for information, you may stumble upon the
other side of the coin.
“Heavy squats are dangerous!”
In articles like that, you see single-leg exercises, swiss ball exer-
cises, and tubing exercises.
And it seems that the world of exercise exists on two different

planets.
Let us take a look at the physiology that connects stability,

and thus strength and endurance of stabilizer muscles to
(heavy) strength training:
“Stability is defined as optimal instantaneous axis
of rotation of any joint at any time regardless of
intrinsic or extrinsic forces (57). If this requirement
is not met as heavy loading is applied to the body,
unnecessary “wear and tear” (in the form of com-
pression, torsion, shear or strain) is experienced
by the passive structures of the body, including
joint surfaces and capsules, ligaments, menisci
and discs.
62
Model Features
“This can quickly lead to stimulation of pain re-

ceptors and even low level stimulation of those
receptors will exert an inhibitory influence on
the motor neuron serving those muscles. Any in-
hibitory influence on motor neurons involved in
the strength exercises will reduce the effect of the
strength training.”
Thus, the results of the stability training – the ability to maintain

optimal instantaneous axes of rotation – prepares the body for
the heavy strength training.
This is the kind of thinking proposed by Paul Chek, HHP

throughout his work (58).
In keeping with the above definition, Kriegbaum and Barthels

(59)
, in their book “Biomechanics – A qualitative approach for
studying human Movement”, define stability in these words:
“The stability of an articulation is its ability to

absorb shock and withstand motion without
injury to the joints and the surrounding tissues.
Low articulation stability can result in disloca-
tion at the joint, sprain of the ligaments, or
strain of the muscle tissue. Three sources of
stability for an articulation are:
1. A strong bony arrangement at the joint,

whereby one bone “fits into” or around
another, as at the elbow or the hip.
2. A strong ligamentous arrangement,
whereby the ligaments surrounding the
joint are of sufficient quantity and qual-
ity to resist dislocating forces, as is
provided in the ligaments of the hip
joint.
63
3. Strong muscular arrangements,

whereby the muscles surrounding the
joint and their lines of force during
tension tend to pull the two bones to-
gether, as at the shoulder joint.”
With training, both the strength of ligaments (see section 1.11)

as well as the muscular component can be affected.
Logically, we can say that stability is created by stabilizer

muscles, which fall into three categories (60):
1. Stabilizer. A muscle that contracts with no significant

movement that would be necessary to maintain a posture
or to steady a joint.
2. Dynamic stabilizer. A bi-articulate muscle that simulta-

neously shortens at the target joint and lengthens at the
adjacent joint (nearest to it) with no appreciable change
in length. Dynamic stabilization occurs during many
compound movements. The dynamic stabilizer assists in
joint stabilization by countering the rotator force of an
agonist.
3. Antagonist Stabilizer. A muscle that contracts to main-

tain the tension potential of a bi-articulate muscle at the
adjacent joint. The antagonist stabilizer may be con-
tracted throughout the movement or at only one extreme
point in the movement. ....Antagonist Stabilizers are acti-
vated during many isolated exercises when bi-articulate
muscles are utilized. The Antagonist Stabilizer may as-
sist in joint stabilization by countering the rotator force
of an agonist. For example, the Rectus Femoris contracts
during lying leg curl to counter dislocating forces of
Hamstrings.
64
Model Features
It’s time to side-step this discussion a bit to introduce two main

types of muscles, tonic and phasic, with the following character-
istic (61).
Tonic muscles Phasic muscles

Slow-twitch (type 1 fibres) Fast-twitch (type 2 fibres)
Oxidative metabolism Glycolytic metabolism
Slow fatigability Fast fatigability
High capillary density Low capillary density
High number of muscle
Low number of muscle spindles
spindles
A2 motor neurons A1 motor neurons
Shortening due to dysfunction Lengthening due to dysfunction.
Table 1.10.1. Characteristics of tonic and phasic muscles(61)
While both tonic and phasic muscles may be involved in stabil-

ity and movement (62), the unique characteristics of the tonic
muscles makes them particularly suited to perform a stabilizing
function: Compare table 1.10.1 with table 1.10.2
Stabilizer Mobilizer
Establish joint congruence Produce angular rotation
Greater sensory role Smaller sensory role
Anti gravity-postural Torque producers
Tonic activity Phasic Activity
Isometric eccentric Concentric
Fatigue resistant Fatigable
Often deeper muscles closer to the
Often more superficial muscle.
joint
Table 1.10.2. Characteristics of stabilizer and mobilizer muscles (63)
Thus for most practical (training) purposes we can say that sta-
bilizer muscles are tonic muscles.
Now, read the next paragraph carefully – I was very excited

when I learned that tonic muscle controls phasic muscle:
65
“They (tonic muscles) control the work of the

phasic muscles. The soleus will exert a regula-
tory role over the tibialis anterior. The
hamstrings will exert a regulatory function over
the quadriceps. The tonic muscles regulate be-
cause they are more densely endowed with
stretch receptors. As a result they can differenti-
ate between subtle levels of contraction in
themselves and their antagonists. Contraction in
the phasic antagonist will produce a very precise
reaction in the tonic agonist...Also; tonic mus-
cles have the capacity to influence the threshold
of excitation of the stretch reflex in the whole
body to varying degrees by influencing the level
of charge in the medulla and reticular informa-
tion. (65)
As noted above, tonic muscles shorten in response to dysfunc-

tion, which includes “abuse (trauma), disuse (lack of exercise) or
overuse (excessive fatigue).
If the tonic muscle is subject to excessive fatigue they may no

longer shorten and lengthen precisely in response to (planned)
movement. Consequently their communication with the phasic
muscles is compromised, with lack of stability and movement
output as the possible result.
Now, is excessive fatigue in the tonic muscles a likely scenario?
Empirical experience through more than 10 years of work with

elite athletes at various ages says the answer is yes.
This is partly due to the fact that sport specific training overde-
velops the prime movers at the expense of the antagonists. (64)
Another factor can be that some exercise programs, applying

only heavy resistance training, perpetuate this imbalance. The
66
Model Features
duration of each set in heavy resistance training is often less than

20 seconds, not more than a minute.
Table 1.10.1 shows that tonic muscles are slow-twitch (type 1)

dominant, and they have an endurance function. Compare this to
section 1.5, where research by Telle shows us that to challenge
the endurance capacity of type 1 fibres the duration of each set
must be 90 seconds to 40 minutes. Thus, it’s clear that a “nor-
mal”, heavy, resistance training program” may over-develop
phasic muscles at the expense of the tonic muscles.
Obviously, superior conditioning levels of the phasic mus-

cles/mobilizers/prime movers are a must for strength, power, and
speed production. Based on the physiology explained in this sec-
tion, FPM aims to develop (an over-capacity) of the tonic
muscles FIRST. Subsequently, the training emphasis is shifted to
the development of the phasic muscles/mobilizers/prime movers.
Summary
“Stability is defined as optimal, instantaneous axes of rotation
of any joint at any time, regardless of intrinsic or extrinsic forces
(57)
. Stability is created (mainly) by stabilizer muscles, which for
most training purposes can be equated with tonic muscles. Tonic
muscles exert control over phasic muscles. Subjecting tonic
muscles to excessive fatigue may compromise stability as well
as phasic function. Underdeveloped tonic muscles is a likely
scenario in many training programs. FPM aims to (over)develop
the endurance of tonic muscles FIRST and THEN shift the em-
phasis to the development of phasic muscles.
67
FIRST improve structural strength, AND

1.11 THEN improve functional strength.
According to Siff(69), “structural strength is defined as the

strength of bone, joints, tendons, ligaments, attachments, and
muscle mass”.
Functional strength includes maximal strength, speed strength,

strength speed, reactive strength, strength endurance, and endur-
ance strength. (69)
The training program for beginners must focus on the develop-

ment of structural strength before functional (maximal) strength.
Initial strength gains for beginners predominantly are caused by
more effective activation of skeletal muscles with minimal im-
provement in muscle mass.(66) In addition, it is generally
accepted that tendons respond slower to training compared to
muscle tissue. (67) As a result, the muscle tissue may become dis-
proportionately strong compared to the tendons, which poses a
risk to the intra-muscular tissue as well as the muscle tendon
connection. It is the intra-muscular tissue and the muscle tendon
connection that tend to rupture with an application of low or
high velocity excessive loads.(68)
What are the program variables that develop the components of

structural strength in the training program?
Exercise selection
1. Emphasize exercises that activate anti-gravity muscles
(standing exercises). The activation of anti-gravity mus-
cles seems to be an important stimulus for increased
bone density and bone mass (70).
2. Include exercises to impose low impact through the

hands and feet. Impact is an important stimulus for bone
68
Model Features
remodelling as well as rebuilding of the connective tis-

sue (71).
3. The organization of fascicles in a tendon or ligament

depends on the direction of pull experienced by the ten-
don/ligament (68). Therefore, the inclusion of exercises
that stress the tendon in the three planes (frontal, sagittal,
and transverse) is considered essential to preparing the
tendons for movement in all three planes.
4. During an exercise, the anabolic and catabolic processes

are stimulated only in the activated muscle fibres. Thus,
the training program should emphasize exercises involv-
ing multiple muscle groups (whole body exercises). This
optimizes the hormonal response to the training (77).
5. According to the concept of functional differentiation

(see box below), the nervous system fine-tunes activation
of motor units according to the optimal line of pull for a
given exercise. (79) This means that even minute exercise
variations, like grip width, stance width, pulling, or
pressing angles activates different subsections of the mo-
tor unit pool. Thus, in order to achieve complete training
of the muscle (for hypertrophy purposes, or - if you are
an athlete competing in an open environment where the
movements are unpredictable - for perfor-mance pur-
poses) it is necessary to use a variety of stances, grips
and angles for your given exercises.
69
Functional differentiation within skeletal

muscle refers to the ability of the Central
Nervous System (CNS) to control, with a de-
gree of independence, individual sub-units of a
muscle during a particular muscle contraction.
Essentially, the concept of functional differen-
tiation within skeletal muscle suggests an
ability of the CNS to selectively activate those
segments of a muscle which have the most ap-
propriate line of action for the task as a means
of ensuring the muscles efficient utilization (79).
6. Empirically, heavy supports (in positions allowing more than

your 1RM to be used) in a power rack are recommended to
build tendon strength. (80) Is strategy likely to be effective?
As explained below, TENSION is a key ingredient in build-
ing the strength of the tendon. The level of tension
experienced by the tendon can be assumed to be dependent
on
 the load used (higher load = more tension).
 the joint position (larger lever and increased mus-
cle length, up to a point = more tension).
 speed/type of contraction (concentric and eccen-
tric).
While heavy supports allow for high loads, they are traditionally
performed at the top of an exercise (e.g. a squat ) where the lever
around the knee joint is short and the quadriceps is shortened.
While this might be efficient, it may be important to supplement
this training with the heaviest possible support in positions with
greater joint angles.
70
Model Features
Contraction type
7. Eccentric contractions have a positive influence on bone

mineral density, strength of the muscle-tendon connection,
as well as the intra-muscular connective tissue. (68, 71, 72)
8. There is evidence that maximal eccentric actions will pref-

erably recruit fast-twitch muscle fibres (high threshold motor
units), which are more responsive to muscle growth and
strengthening. In fact, eccentric training may stimulate an
evolution towards a faster contractile profile.(78)
As a side note: Stretch shortening cycle performance, like jump-

ing, running and throwing are extremely dependent on high
levels of eccentric strength. This is one more reason why it is
important to emphasize eccentric training, particularly if your
end goal is sport performance.
Intensity
9. High to maximal tensile force is necessary for optimal teno-
cyt activity. Tenocyt activity is responsible for all
components – including hypertrophy of the tendon. (74)
Volume
10. Training with extensive volume and moderate intensity
might be important in strengthening ligaments (75) as well as
improving capillarization (more than 20 reps per set)
around the muscle fibres (76). Improved capillarization is im-
portant for the flow of nutrients to the fibres. One hundred to
two hundred repetitions in one set may be what is needed to
strengthen the connective tissues through an improvement in
blood supply (80).
71
11. Among other hormones, testosterone and natural growth

hormone are key factors in stimulating the synthesis of
proteins (muscle tissue and supporting tissue) following a
training session. The testosterone response to training is op-
timized by training at an intensity of 85-95RM, a moderate
to high volume and rest periods around 60-90 seconds.
Growth hormone response is optimized at an intensity
around 10RM, multiple sets and around 60 seconds rest peri-
ods. Also, the cortisol response to training is optimized with
training intensity of a moderate to high volume (77).
All training improves functional strength (the term is here used

in the meaning described by Siff (69)). With specifically chosen
program variables as outlined above, the training protocol can
create a structural response as well.
For a safe progression, a program for a beginner must emphasize

the structural response first, then progress into training with the
aim of a predominantly functional response. Roughly speaking,
a functional training response is achieved with high loads and
low volumes of training (with the exception of strength-
endurance and power-endurance).
No one can train for extended periods of time with high loads
and low volume. Even for advanced athletes, it’s recommended
to alternate between training phases of improving structural
strength (early phases of the macrocycle) and functional strength
(later phases of the macrocycle).
Summary
All training improves functional strength. With specifically cho-
sen program variables, the training protocol can create a
structural response as well.
72
Model Features
For a safe progression, programs for the beginner must empha-

size the structural response first, then progress into training with
the aim of a predominantly functional response.
No one can train for extended periods of time with high loads
and low volume. Even for advanced athletes, it’s recommended
to alternate between training phases of improving structural
strength (early phases of the macrocycle) and functional strength
(later phases of the macrocycle).
Anne Cobban, Cyclist. For a cyclist, “functional exercise” is not nec-

essarily performed standing. After her first winter of training with
postural work and variations of leg presses, hamstring curls, hip flex-
ion and extension exercises, Anne rides the hills 2-3 gears higher.
73
FIRST improve maximal strength, AND

THEN convert this strength into sport-
1.12 specific combinations of power, speed and
endurance.
Maybe you think I have lost it.
FIRST develop the weak link, FIRST develop endurance of

tonic muscles, FIRST develop structural strength, and now,
FIRST develop maximal strength.
How many qualities can you develop “FIRST”?
Take a look at the table below to see how “FIRST” refers to dif-
ferent points in the macrocycle:
Preparation period
1st quarter 2nd quarter 3rd quarter 4th quarter
Weak link Weak link Entire kinetic Entire kinetic
chain chain
Endurance of Endurance of Strength of Strength of

tonic muscles tonic muscles prime movers prime movers
Structural Structural Functional Functional

strength strength strength strength
Maximal Power speed,

strength end.
Table 1.12.1. The four “story lines” of the preparation period
As shown in the chart above, FIRST, in relation to maximal

strength, refers to the latter part of the preparation period.
If this is not your first book on periodization, I am sure you have

seen the progression from maximal strength to (sport specific
combinations of) power, speed, and endurance before.
74
Model Features
I learned this concept from Tudor Bompa and his famous perio-
dization charts:
Preparatory period
Anatomical Maximum Conversion
adaptation strength to Power
(81)
Table 1.12.2. Periodization of Strength. Adapted from Bompa, T .
Note: Anatomical adaptation is equivalent to “structural strength”
In the previous section “FIRST improve structural strength,

THEN improve functional strength” (which includes, but is not
limited to maximal strength), we looked at the physiology be-
hind why structural strength should be improved before
functional strength.
What is the relationship between maximal strength and sport

specific combinations of power, speed and endurance?
Why should maximal strength be developed before sport specific

combinations of power, speed and endurance?
Strength training with a functional focus includes training with

heavy weights beyond 80% of 1RM. Such training induces so-
called neural adaptations in the nervous system, including in-
creased rate coding and firing frequency (82).
Also, certain sensory receptors are de-sensitized, reducing the

inhibitory influence on the nervous system in various loading
conditions. After a period of heavy resistance training, the
trainee can activate a higher number of motor neurons, ac-
tivate them more powerfully and will experience less
inhibition (from golgi tendon organs) affecting the motor
neurons during strenuous activities like plyometric training
(82)
.
As a whole, these neural adaptations are sometimes named im-

proved NEURAL ACTIVATION.
75
In other words, the trainee can now engage in sports-specific

power, speed, or endurance exercises as well as technical prac-
tice with a more powerful “engine.”
Those were the words used by the person who taught me the
most valuable lessons about the neural aspects of strength train-
ing - Professor Per Aagaard, PhD who currently serves at the
review board for the Journal of Strength and Conditioning Re-
search.
Having access to more motor units – a more powerful engine,

sounds attractive, doesn’t it?
Having access to more motor units sounds like performance may

improve immediately after a maximal strength cycle. So, why
even bother with a “conversion” phase (as indicated in the title
of this section)?
The role of the conversion phase has been illustrated from the
following computer simulation study of a volleyball player. (83)
First, the jump and jump height of the players were analyzed and
their maximal strength and coordination (the way they turn their
muscles on and off) were put into the computer. During the first
simulated trial, the maximal strength of the players was raised –
corresponding to having performed a strength cycle. The result
of this increased strength? The jump height of the players
DECREASED. The explanation was that the coordination (or
neural CONTROL) no longer matched the strength levels.
To solve the imbalance between strength and neural control, the

researchers performed a second simulated trial. The neural con-
trols of the players were now changed to match the increased
strength.
The result? The jump height of the players was significantly

INCREASED compared to the baseline readings.
What can be learned from this study? That the maximal strength
phase improves neural ACTIVATION, but not neural
76
Model Features
CONTROL. In order to achieve new performance peaks , neural

control must be improved as well – with (sport) specific exer-
cise.
It’s important to realize how training gains in the “conversion

phase” are enhanced by a previously completed strength cycle,
as the increased neural adaptation brings motor units “into the
game “.
In some literature, force-time curves are shown to argue that

maximal strength or further increases in maximal strength will
not benefit performance, as the duration of the performance
movement are shorter than the time it takes to produce maximal
strength. As you may have gathered, this is a simplified argu-
ment. The reason for performing the strength cycle is not always
the strength level per se, but the associated increase in neural
ACTIVATION.
Further, the perspective from which the maximal strength levels

are relevant does not necessarily deal with only one single
movement. High strength levels are relevant for the “conver-
sion/sport-specific phase because high strength levels delay the
onset of fatigue during a practice, thus, allowing the ath-
lete/client more quality repetitions.(84) This mechanism has
implications for most sports, where high volumes of plyometric,
sprint, or metabolic oriented training are needed.
Through my own experience, I have seen the effect of increased

strength levels directly affect athletes’ abilities to perform higher
amounts of sport specific practice with great quality – even
without a formal “conversion phase”.
Summary
In line with the fundamental methodology outlined by Bompa,
the FPM aims to develop maximal strength ”first” and then con-
vert this strength to sport specific combinations of speed, power
or endurance. The increased neural ACTIVATION from the
77
heavy strength training gives the athlete/client a more powerful

engine with which to perform the sport-specific training. Fur-
ther, the increased strength levels delay the onset of fatigue
during practice, thus, allowing more quality repetitions to be per-
formed.
Jessi Lelliot, Pro Beach Volley Player. Beach Volleyball is a de-

manding sport and Jessi is working all aspects of his physique with his
unwaivering focus. Dynamic mobility, core and shoulder stability, as
well as heavy squats, jumping and the King of Rotational Exercise –
the wood chop, are key aspects in Jessi’s program.
2009 Result: 2nd place in the Canadian Nationals.
78
Model Features
Daniel Roopnarine, 3rd Dan (Goju Ryu) Karate. In 2009 I had the
honour of working with Daniel to help him further improve power in
punching and kicking. Several exercises were included in the program,
for example, the ballistic isometric method to develop punching
power and hamstring curl with the tremendously versatile Cybex cable
machine to develop antagonist strength for his kicks. Daniel trains at
AMA Dojo.
79
First raise physical capacity THEN raise

1.13 sport-specific technique.
“The Flexible Periodization Method” is predominantly a method

for the strength and conditioning aspect of the whole training
process. However, if the client/athlete participates in sports
(competition), the sport-specific practice (technical/tactical
workouts) is also a key aspect.
It’s imperative for the head coach to know the relationship be-
tween the strength and conditioning aspects and
technical/tactical aspects of the training process. In certain in-
herently physical sports, like track and field, some martial arts
and the pure strength sports, like powerlifting, Olympic weight-
lifting and strongman, the strength and conditioning process is
by nature very close to the technical/tactical development.
In the body of knowledge needed by the head coach, the strength

and conditioning aspects and technical/tactical aspects are
closely intertwined. It is rare to find a head coach, from any of
these sports, employing a separate strength and conditioning
coach, with the exception of some martial arts.
In other types of sports (e.g. racquet sports and team sports), the
body of technical/tactical knowledge needed by the head coach
is more separated from the strength and conditioning aspects of
training. Rarely will a coach from these type of sports exhibit
expertise in both technical, tactical, as well as strength and con-
ditioning aspects.
When head coaches from team and racquet sports hire strength
coaches, communication between both coaches is a must. Fur-
ther, the effectiveness of the training program is greatly
enhanced if the head coach and the strength and conditioning
coach have the same understanding of the training process, and
are able to objectively and unemotionally look at the aspects of
training most needed for the team/athletes (see section 3).
80
Model Features
The purpose of strength and conditioning is to raise sports per-

formance (if the clients are participating in sports). Strength and
conditioning is relevant, to the extent that it enhances sport per-
formance.
Strength and conditioning rarely improves sport performance

directly. Instead, it enables the athlete to perform higher amounts
of sport-specific practice with high quality and lower risk of in-
jury (see the previous section). Higher strength and conditioning
levels may also enable the practice of new technical elements
that could not have been performed without the increased
strength and conditioning levels.
In short, strength and conditioning serves as the foundation for

the technical/tactical development, a relationship illustrated in
the figure below. (86)
Fig 1.13.1: Training performance pyramid Adapted from Bompa (86)
Strength and conditioning serves as the foundation for the tech-

nical/tactical development. When designing a macrocycle the
development of strength and conditioning is emphasized “early”
in the macrocycle, while technical/tactical development is em-
phasized in the latter parts of the cycle.
81
Timing in “Early” “Late”

macrocycle
1st priority Strength and Technical/tactical
conditioning
2nd priority Technical/tactical Strength and
conditioning
Table 1.13.1. Priority of strength and conditioning and technical tactical train-
ing over the course of a macrocycle
Depending on the assumed importance of each of the main train-

ing factors (technical/tactical vs. strength and conditioning) a
change in training emphasis may happen sharply with nearly all
training energy directed to strength and conditioning in early
phases, and little emphasis on technical training. This pattern is
reversed in latter phases of the macrocycle.
Fig 1.13.2. A sharp change in training priority from strength and conditioning
to technical/tactical aspects
If the need for technical development is high and the importance

of improved strength and conditioning has been evaluated a
low/moderate, the change in training emphasis may follow a
smoother pattern (see figure below).
82
Model Features
Fig 1.13.3. A smooth change in training priority from strength and conditioning
to technical/tactical aspects
Further programming details for each of these scenarios – sharp

or smooth change - in training priorities are given in Part 3.
Summary
Strength and conditioning serves as the foundation for the tech-
nical/tactical development. The purpose of strength and
conditioning is to raise sports performance (if the clients are par-
ticipating in sports). The development of strength and
conditioning is emphasized “early” in the macrocycle, while
technical/tactical development is emphasized in the latter parts
of the cycle – this transition in training emphasis can follow a
sharp or a smooth curve.
83
The Flexible Periodization Method encour-

1.14 ages (near) daily practice of key movement
patterns.
Pavel Tsatsouline has supplied one of the most important state-

ments about strength (87)
“Strength is a skill.”
The textbook definition of a skill is the capability to produce a

performance result with maximum certainty, minimum en-
ergy, or minimum time, developed as a result of practice. (88)
“To produce a performance result” refers to producing a move-

ment, which can apply to any strength training exercise.
“Maximum certainty” is self explanatory.
“Minimum energy” is not always applicable when strength train-

ing is used as a means; in such a case we often look for the most
difficult way to perform an exercise. However, when strength is
the end goal “minimum energy” is always a key.
“Minimum time” is mostly applicable when the goal of the

strength training involves developing “explosive characteristics”
of the muscle or specifically activating type 2 muscle fibres with
the aim of hypertrophy.
“Developed as a result of practice” is always applicable. Anyone

who has engaged in free weight training will have experienced
improvements as a result of practice.
How does perceiving strength as a skill affect the training pro-

gram?
In certain training programs, you are supposed to bench press or

squat, for example, once every 7 days. Such an approach goes
84
Model Features
against strength as a skill. Some trainees will get strong on such

programs, but it is unlikely that their skill (neural control) is op-
timized.
Would you expect to improve your tennis game by playing once

a week?
A program design based on strength as a skill involves “training

as often as possible, while staying as fresh as possible.” (89)
Viewing and designing the program based on strength as a skill

is mostly appropriate when the goal of the training program is
functional strength (maximal strength, speed strength, strength
speed, reactive strength, strength endurance and endurance
strength).
When the goal of the training program is structural strength

(strength of bone, joints, tendons, ligaments, attachments and
muscle mass) the skill aspect is not as important. Further, to
elicit structural adaptations, a higher volume of training per ses-
sion is used (see section 2, description of blocks). Consequently,
longer recovery times are needed and training “often” becomes
challenging.
An excellent guideline for goal dependent training frequency can

be found in the table below (90)
Training
Type of Adaptation
frequency
Structural strength 1-2
Functional strength 3-6
Table 1.14.1. Training frequency for improving structural respectively func-
tional strength (90)
Undoubtedly, it can be beneficial to omit your key lifts in shorter

periods of time in order to obtain physical and mental recovery
(“forgetting past limits”).
85
However, FPM – based on empirical experience – seeks to

improve skill of the key movement patterns in all phases of
the macrocycle.
How can that be done?
How is it possible to develop skill in your key movement pat-

tern, for example, a power snatch, in situations where
 there may be only 3-4 and sometimes 2 strength and

conditioning sessions a week.
 weak links and not key lifts are emphasized in the pro-
gram.
 the training volume per session is high and 3-5 days of
recovery may be needed.
In the FPM, daily or near daily practice of key movement pat-

terns is achieved by planning for this practice of key movement
patterns at various levels in the program:
A key movement pattern can be a key sport-specific

movement, a key strength training movement or a
key energy systems training movement (often a
translatory movement). It’s not necessary to apply
the exact same movement as long as it is the same
movement pattern (movements with the same rela-
tive timing.) (91) A list of movement patterns are
provided in Chapter 2.
 A main exercise in the strength training program.

 Energy systems work done with sport specific exercise
 A strength training exercise in a circuit in energy systems
training.
 A translatory movement (running etc) as part of the strength
training program
86
Model Features
 Low volume, high intensity lift in sport specific training

(utilizing post titanic potentiation to enhance subsequent
sport specific movement (93))
 An exercise in a dynamic warm up.
 A “finisher”
 “Feeder workouts” (10-15 minute workouts done at various
times during a day) (92)
 Mental rehearsal on off days.
The variety of levels used in the training program will depend

solely on the specifics of a given athlete/client and the circum-
stances.
Summary
FPM – based on empirical experience – seeks to improve skill of
the key movement patterns in all phases of the macrocycle. In
the FPM, daily or near daily practice of key movement patterns
is achieved by planning for this practice of key movement pat-
terns at various levels in the program.
87
In the FPM the priority system of exercise

1.15 supersedes that of decreasing neural de-
mand.
Rules are meant to be broken!
The principle of ordering exercises according to decreasing neu-

ral demand tells us to place multi-joint exercises, then single
joint exercises and large muscle areas, then small muscle areas
in the training program (94).
That makes sense, doesn’t it?
Perform the most challenging and complicated exercises while

in the rested state. Subsequently, perform the less challenging
and less complicated exercises as fatigue sets in later in a train-
ing day.
As good as this strategy is, the problem is equally obvious: you

always perform single joint exercises and small muscle areas in
a fatigued state and subsequently make smaller improvements in
these exercises.
The priority system deals with this matter.
The priority system involves performing the exercises that apply

to a training program’s major goals first in the training session,
so that the trainee can perform these exercises with maximal in-
tensity (quality). (95)
Regarding priority of exercises, it was earlier stated that

..After having improved intramuscular coordination by bringing
up the weak link, the focus then shifts to improving INTER mus-
cular coordination using the targeted multi-joint lifts, like
squats, dead lifts etc...
88
Model Features
Also mentioned was that both modified versions of the basic lifts
as well as isolation exercises can be used to bring up a weak
link.
In the FPM exercises – whether multi or single joint – performed

with the purpose of bringing up a weak link are termed “assis-
tance exercises”.
In certain phases of the macrocycle the assistance exercises –

as indicated above – are the top priority of the training pro-
gram and are thus performed first in the program, in
accordance with the priority system.
This strategy obviously violates the principle of ordering exer-

cises according to decreasing neural demand. Placing assistance
exercises before multi-joint exercises also, to some extent, com-
promises performance of the multi-joint lifts. Therefore, it is –
like always - essential that correct form is observed to maximize
safety.
In latter phases of the macrocycle, when the multi-joint exercises

are the top priority, they are trained first in the program. The as-
sistance exercises are then trained last in the program.
Summary
In certain phases of the macrocycle the assistance exercises – as
indicated above – are the top priority of the training program and
are thus performed first in the program, in accordance with the
priority system. In latter phases of the macrocycle, when the
multi joint exercises are the top priority, they are trained first in
the program. The assistance exercises are then trained last in the
program.
89
In the Flexible Periodization Method ALL

1.16 program variables are periodized.
The year long research that lead to the creation of this book was
driven mainly by questions I couldn’t answer; questions about
the process of creating long-term training plans.
As you read in the preface, each main source provided important

insights in combination with unanswered questions.
While I aim to provide solid theory behind “The Flexible Perio-

dization Method”, it is not the feature of theory I hope will
distinguish this book. I have never personally done any scientific
studies, nor am I a PhD or a professor like Bompa, Zatisorsky,
Kraemer or Stone.
It is my hope that this book will distinguish itself as being the

most practical, yet science based book on creating long term
training plans that you have ever read.
Knowledge grows and this will not be the last book about perio-
dization. However, I hope you leave the book with a feeling of
transparency; a feeling that the process of creating a long term
training plan is no longer a mystery.
In order to answer as many questions as possible, in The Flexi-

ble Periodization Method ALL program variables are periodized.
What do I mean by “program variables” and what do I mean by

periodized?
Program variables refers to:
1. Goals of each block template.

2. Volume of training.
3. Intensity of training.
90
Model Features
4. Exercise selection.
5. Training frequency.
6. Structure of workouts.
7. Method used.
8. Speed of repetition.
9. Rest period activity.
Periodized, means that the program variables differ in different

periods of the macrocycle.
The periodization of training goals evident in this section are:

 FIRST improve the weak link, AND THEN improve the func-
tion of the entire kinetic chain
 FIRST improve the endurance of stabilizer (tonic) muscles,
and THEN improve the strength of phasic muscles (prime
movers).
 FIRST improve structural strength, AND THEN improve
functional strength.
 FIRST improve maximal strength, AND THEN convert this
strength into sport specific combinations of power, speed and
endurance.
 FIRST raise physical capacity THEN raise sport specific
technique.
Explained in section 2, in the description of each block, the goals

of each block dictates the appropriate intensity and volume of
training. So a periodization of volume and intensity naturally
follows a periodization of training goals.
The periodization of training frequency is related to the shift

from emphasizing structural to emphasizing functional strength
(“strength as a skill”). Also, the shift from emphasizing “weak
links” to emphasizing multi-joint whole body movements affects
the training frequency of assistance exercises and the big multi-
joint movements.
91
The shift from emphasizing “weak links” to emphasizing multi-

joint whole body movements also dictates periodization of ex-
ercise selection.
The already mentioned shift from emphasizing “weak links” to

emphasizing multi-joint, whole body movements dictates the
periodization of workout structure.
As mentioned in section 1.2 many training methods load the

body in unique ways. Some training methods are designed to
maximize fatigue with a high volume of training while other
training methods are designed to promote quality repetitions
with heavy weights. Most training methods lend themselves to
certain training goals, thus the periodization of training goals
dictates the periodization of training methods.
Changing the speed of each repetition over the course of a long

term training plan may be superior to maintaining a constant
speed in the training phases (96). Also, the training goals dictate a
periodization of speed of repetitions. For example, will the
speed of repetition during training for maximal strength be rela-
tively slow (though attempted fast); in contrast, the speed in
power training will be high. In section two you will see further
variations in speed of repetition and structure of the repetition
applied with the aim of facilitation of the training goal of the
specific block.
Last, but not least, you will find a discussion of how various
ways of using your rest period may be more appropriate depend-
ing on the given goal.
Summary
In the Flexible Periodization Method ALL program variables
(goals of each block template, Volume of training, Intensity of
training, Training frequency, Structure of workouts, Method
used, Speed of repetition, Rest period activity) are “periodized”,
92
Model Features
meaning that the variable changes with the period of training

(the specific block template).
Ron Greer: Due to a highly demanding professional career, Ron’s

primary goal is often to use the training sessions to stimulate the para-
sympathetic nervous system with recovery workouts: 40 minutes of
mobility, stretching or deep breathing and 20 minutes of strength or
cardiovascular exercise.
93
DESCRIPTION OF BLOCK
TEMPLATES
Periodization of Program Variables for all

2.0 Blocks.
Section 1 presented sixteen features that are built into the FPM.
Section 2 deals with the specific description of each of the seven
block templates that are so far, only mentioned in the table of
contents.
To begin, the periodization of program variables “across the

blocks” will be shown. This will provide you with an overview
of the progression from block to block so that you get a full un-
derstanding of how the blocks are connected. As previously
mentioned, the focus is placed on the following program vari-
ables.
1. Goals of each block template.

2. Volume of training.
3. Intensity of training.
4. Exercise selection.
5. Training frequency.
94
Description of Block Templates
6. Structure of workouts.
7. Method used.
8. Speed of repetition.
9. Rest periods and rest period activity.
The information from Chapter 1 ties strongly into the content of

Chapter 2. The model features described in Chapter 1 now
crystallize into specific use of program variables in each of
the seven blocks.
Thereafter, in section 2.1 – 2.7 the details of each block, includ-

ing adjustment options, will be explained. The content of these
pages is the core of The Flexible Periodization Method. Refer to
the pages with the detailed block descriptions when you create
long term (macrocycle) training plans.
The first aspects to look at are the goals of the 7 blocks.
Block # 1: Isolation – Stability – Structure (ISS)
Goal: Develop weak links, stability (endurance of tonic mus-

cles), structural strength and the aerobic energy system.
Block # 2: Structure – Isolation – Stability (SIS).
Goal: Develop structural strength, weak links, stability (endur-

ance of tonic muscles) and the anaerobic lactic system.
The altered sequence of the three stated goals reflects a change
in priority. Structural strength has a higher priority in the SIS
block
Block # 3: Skill – Strength in Primal Patterns (SSP)
Goal: Develop skill and strength in Primal Patterns (97); de-

velop the anaerobic alactic system.
Primal Patterns is a registered trademark of the C.H.E.K Institute
(www.chekinstitute.com ). Primal Patterns include: squatting, bending, lung-
95
ing, pushing, pulling, twisting and translatory movement (walking, jogging

and sprinting). Primal Patterns, developed by Paul Chek, HHP, is a tremen-
dously effective tool for understanding movement. (Read more about Patterns
in Paul’s highly recommended book “Movement That Matters”.)
The definition of primal patterns does not directly include other,

often relevant, movements like biking. Obviously, such move-
ment patterns can be part of the training program as well.
Block # 4: Skill and Power in Primal Patterns (SPP)
Goal: Develop skill and maximal power in primal patterns, de-

velop the anaerobic alactic system. This block is also the block
to develop maximal speed.
Block # 5: Skill and (sport-specific) Endurance in Pri-

mal Patterns (SEP)
Goal: Develop skill and sport specific combinations of speed,

power, endurance or agility
Block # 6: Pre Competition and Competition (PCC)
Goal: Taper and peak for competition.
Block # 7: Restoration and Active Rest (RER)
Goal: Build internal vitality, treat minor injury, remove physical

and mental fatigue, and rebuild motivation
You may be familiar with another terminology for “blocks” of

training such as “accumulation”, “intensification”, “transmuta-
tion” and “realization”. That is very appropriate terminology as
the terminology strongly indicates the goals of the training.
Accumulation: Stressing the body by accumulation of training

volume.
96
Intensification: Stressing the body by intensifying the training

(increasing training intensity).
Transmutation: Transmuting (converting) abilities into sport

specific abilities/skill.
Realization: “Realize” (bring out) the achieved abilities in com-

petition.
ISS SIS SSP SPP SEP PCC RER

Accumulation X X
Intensification X
Transmutation X X
Realization. X n/a
Table 2.0.0. Relationship between block names in FPM and the terminology of
“accumulation”, “intensification”, “transmutation” and “realization”
As you see from Table 2.0.0, FPM applies two different accumu-
lation blocks and two different transmutation blocks, which is
why the terminology (block names) on the previous page was
adopted instead of using “accumulation”, “intensification”,
“transmutation” and “realization”.
Chapter 1 described how FPM integrates seven fundamental

training methods. The types of strength training completed with
corresponding types of energy systems training were also ex-
plained. Moreover, you became familiar with several “story
lines” or progressions
 FIRST improve the weak link, AND THEN improve the

function of the entire kinetic chain (section 1.9)
 FIRST improve the endurance of stabilizer (tonic) mus-

cles, and THEN improve (the strength of) phasic muscles
(prime movers) (section 1.10).
 FIRST improve structural strength, AND THEN improve

functional strength (section 1.11).
97
 FIRST improve maximal strength, AND THEN convert

this strength into sport specific combinations of power,
speed and endurance (section 1.12).
 FIRST raise physical capacity, AND THEN raise sport

specific technique (section 1.13).
Here is how these “story lines” transfer into priorities of train-

ing goals in each of the seven blocks.
A scale of 1-5 is used to indicate the priority of the given train-

ing element.
1. The aspect receives – compared to any other block – the

highest volume or intensity. The goal is maximizing im-
provement of that particular aspect.
2. The aspect receives – compared to any other block – high

volume or intensity. The stimulation of this aspect may be
a secondary effect of training another aspect. The goal is
a high/near maximal improvement of that particular as-
pect.
3. The aspect receives – compared to any other block –

some volume or intensity. The stimulation of this aspect
may be a secondary effect of training another aspect. The
goal is to prepare this aspect for coming blocks or main-
tain training adaptations. Some improvement may happen.
4. The aspect receives – compared to any other block – a

low volume or intensity. The stimulation of this aspect
may be a secondary effect of training another aspect. The
main goal is maintaining training adaptations or taper for
competition (reduce fatigue)
5. The aspect receives – compared to any other block – no

direct or indirect stimulation.
98

Weak links 1 1 3 3 3 4 1
Kinetic chain 2-3 2-3 1 1 1 1 3
End of tonic
1 2 3 3 3. 4 3
muscles
(Strength of)
prime 3-5 2-3 1 1 1 4 5
movers
Structural
2-3 1 3 3 3 4 5
Strength
Functional
3-5 2-3 1 1 1 4 5
strength
Maximal
3-5 2-3 1 2-3 2-3 4 5
strength
Maximal
3-5 3-5 2-3 1 3-4 4 5
Power
Maximal
3-5 3-4 2 1 3-4 4 5
Speed
Sport spec
comb of
3-4 3-4 3-4 3-4 1 4 5
power,
speed, end
Table 2.0.1. Training priorities by block.
Don’t get too hung up on the details of table 2.0.1.
The purpose of the table is to provide an overall understanding

of the training priorities in each block. It is not the purpose of
table 2.0.1 to give an exact picture of the training content in each
block.
Examining table 2.0.1 from the top, the rest of section 2.0 will
show you how these priorities translate into periodization of
each of the nine program variables listed in the beginning of this
section.
1. The changing priority of weak links vs. the en-

tire kinetic chain affects the number of training
sessions per week, each assistance exercise and
each primal pattern is included in the strength
training program.
99
Let us examine that statement in more detail.
In the FPM, exercises – whether multi or single joint – per-

formed with the purpose of challenging a weak link are termed
“assistance exercises” (see section 1.9).
Further, for the understanding of table 2.0.2 below, it should be

noted a principle of FPM is to use primal patterns to improve
“intermuscular coordination of the entire kinetic chain”.

Each 2 2 1 1 1 1 ***
Assistance
Exercise
Each Primal 1-2 1-2 3-4 3-4 2-3 2-3 ***
Pattern
Table 2.0.2. Number training sessions per week each assistance exercise
(AE) or each primal pattern (PP) is included in strength training program.
Table 2.0.2 shows how in the ISS and SIS blocks both the AE
and primal patterns (PP) are trained with a relatively low fre-
quency (1-2 sessions) each week.
Then, entering the SSP block, the priority of weak links vs. the
entire kinetic chain changes in favour of the entire kinetic chain
(see table 2.0.1). This change is reflected in the priority of AE
and PP and PP is now trained 3-4 times per week and AE once
per week.
Table 2.0.1 also shows how the priority of weak links vs. the
entire kinetic chain is tied into the priority of, and progres-
sion from structural to functional strength.
How is that?
The priority on functional strength rises together with the prior-

ity of developing the entire kinetic chain. Both the priority of
functional strength and the priority of the entire kinetic chain
100
raises from a (2)-3 to a 1-(2) as training enters the SSP block.

Thus, indirectly, table 2.0.2 reveals another important strategy
applied in FPM. AE is trained only with structural parame-
ters (1-2 sessions per week), while PP is trained both with
structural as well as functional program parameters (1-2 or
3-6 sessions per week).
Such an approach may seem skewed in favour of PP, but the rea-
sons are clear:
 First, as earlier stated, “all training yields functional
gains, but program parameters can be tweaked to elicit
structural gains as well”. This is important, because even
though AE is only trained with structural parameters,
there are still some functional gains.
 Second, an AE is a single OR multi joint exercise done

with the purpose of improving intra-muscular coordina-
tion as well as structural strength. The inter-muscular
coordination developed through frequent practice is not
highly needed to benefit from the AE.
 Third, to maximize the benefits of training the primal

patterns, FPM suggests that these exercises in some - not
all – blocks must be trained with a high frequency to de-
velop inter-muscular coordination and functional
strength. The blocks in which primal patterns are trained
with a high frequency leaves little room for training AE.
Now you have seen how the changing priority of weak links vs.
the entire kinetic chain affects the frequency of training of each
AE and each PP in the strength training program. However, the
changing priority of weak links vs. the entire kinetic chain
also affects the structure of particularly the strength training
workout.
101
We have established the number of times we wish to train each

AE and each PP in each of the blocks.
In order to proceed to create actual workouts, a pressing question

comes up (this one bugged me for years). How many AE and
PP can effectively be fit into the program? (in each block.)
The answer to that question is determined by other questions.

1. How much time does it take to adequately stimulate a
given exercise? (Multiply the duration of each set with
the number of sets and add the rest periods).
2. What is the optimal/maximal duration of each workout?
3. What is the total number of workouts per week?
Obviously, the answers to the above questions are very individ-

ual. However, if you begin every single programming decision
from a completely clean slate, the process of making a training
program becomes more than difficult.
Therefore, part of the development of FPM, has been to deter-

mine which aspects of the training program can be
predetermined without compromising program quality and
uniqueness.
Experience working with athletes has established the following

basic template for the strength training workouts:
6-8 assistance exercises and

3-4 primal patterns is an efficient design for
3-4 workouts per week of approximately
60 minutes duration (warm up and cool down not included).
FPM views these 60-minute workouts as two to three blocks of

various length:
 Three 15 to 20-minute blocks.
 Two 30-minute blocks.
 One 45-minute block and one 15-minute block.
102
Viewing a workout as composed of blocks makes it easier to re-

alize how many exercises fit into a workout of different
structures.
From experience working with athletes, the following structure

has proven effective for the ISS, and the SIS blocks:
Workout 1 Workout 2 Workout 3

A1. AE (1) A1. AE (5) A1. AE (3)
A2. AE (2) A2. AE (6) A2. AE (4)
B1. AE (3) B1. AE (1) B1. AE (5)

B2. PP (1) B2. PP (3) B2. PP (2)
C1. AE (4) C1. AE (2) C1. AE (6)

C2. PP (2) C2. PP (1) C2. PP (3)
Table 2.0.3. Structure of strength training workout in ISS and SIS blocks. 3
workouts per week. AE (1) = assistance exercise # 1. PP (1) = primal pattern
# (1).
The combination of letters and numbers is a system – developed

by Australian strength coach Ian King - of indicating exercise
order. “A1” followed by “A2” indicates a superset. That is, al-
ternating sets of AE (1) and AE (2) until all planned sets of these
exercises are performed.
Workout 1 Workout 2 Workout 3 Workout 4

A1. AE (1) A1. AE (5) A1. AE (1) A1. AE (5)
A2. AE (2) A2. AE (6) A2. AE (2) A2. AE (6)
B1. AE (3) B1. AE (7) B1. AE (3) B1. AE (7)

B2. PP (1) B2. PP (3) B2. PP (1) B2. PP (3)
C1. AE (4) C1. AE (8) C1. AE (4) C1. AE (8)

C2. PP (2) C2. PP (4) C2. PP (2) C2. PP (4)
Table 2.0.4. Structure of strength training workout in ISS and SIS blocks. 4
workouts per week: AE (1) = assistance exercise # 1. PP (1) = primal pattern #
(1).
103
From experience, the following structure has proven effective

for the SSP, SPP, SEP and PPC blocks.

A1. PP (1) A1. PP (1) A1. PP (1)
A2. PP (2) A2. PP (2) A2. PP (2)
A3. PP (3) A3. PP (3) A3. PP (3)
B1. AE (1) B1. AE (3) B1. AE (5)

B2. AE (2) B2. AE (4) B2. AE (6)
Table 2.0.5. Structure of strength training workout in SSP, SPP SEP or PPC
blocks. Three workouts per week: AE (1) = assistance exercise # 1. PP (1) =
primal pattern # (1)

A1. PP (1) A1. PP (4) A1. PP (3) A1. PP (2)
A2. PP (2) A2. PP (1) A2. PP (4) A2. PP (3)
A3. PP (3) A3. PP (2) A3. PP (1) A3. PP (4)
B1. AE (1) B1. AE (3) B1. AE (5) B1. AE (7)

B2. AE (2) B2. AE (4) B2. AE (6) B2. AE 8)
Table 2.0.6. Structure of strength training workout in SSPP, SPP, SEP or PPC
blocks. 4 workouts per week: AE (1) = assistance exercise # 1. PP (1) = primal
pattern # (1).
Tables 2.0.3-2.0.6 show the changing priority of AE vs. PP in

each block affects the structure (exercise sequence) of the
strength training workout.
AE is trained first, twice a week in the ISS and SIS blocks and
subsequently trained last, once a week, in the SSP, SPP, SEP and
PCC blocks.
Conversely, each PP is trained last, twice a week in the ISS and

SIS blocks and first, three times a week in the SSP, SPP, SEP
and PCC blocks.
In actual programming, further decisions must be made regard-

ing the sequence of AE and PP within each workout. This
issue is discussed with the specific description of each of the
blocks.
104
What about the structure of energy systems workouts?
The “story line” of weak links vs. the entire kinetic chain is not
directly applied to energy systems workouts. However, there is a
periodization of exercises taking place, which is explained in
this section.
Suggested structure for energy system workouts are presented

with the specific description of each block.
2. Changing the priority from “endurance of

tonic muscles to (strength of) prime movers”
affects, first of all, the use of the fundamental
training methods in each block.
You may wonder why “strength of” is placed in brackets. Read

Table 2.0.7 and the explanation will follow.
Here again are the seven fundamental methods integrated in

FPM:
1. The Repeated Effort Method, long duration (rep-e (ld))
2. The Aerobic Method (aerob m)
3. The Repeated Effort Method, short duration (rep-e (sd))
4. The Anaerobic Lactic Method (anaerob (la))
5. The Maximal Effort Method (max-e)
6. The Dynamic Effort Method (dyn-e)
7. The Anaerobic Alactic Method (anaerob ala)
The table below shows how these seven methods are used in
each of the seven blocks.
105

Strength rep- rep- max-e dyn-e rep-e ** rep-
e(ld) e(sd) max-e max-e e(ld)
rep-e(ld) dyn-e
Energy Aero. Anaer Anaer Anaer sport sport Aero
system m (la) (ala) (ala) spec spec m
Table 2.0.7. Primary use of fundamental training method in each of the 7
blocks. ** Methods used depend on the previous blocks.
What are the take home messages from table 2.0.7?
Table 2.0.7 shows you the primary use of each of the fundamen-
tal training methods in each of the seven blocks. You can see
how certain strength training methods are used together with cer-
tain energy systems training methods. The physiology behind
this “pairing” of strength training methods with energy systems
method was explained in section 1.5.
(Section 2.1-2.7 will go into more detail with the use of training
methods in each block, including variations, not covered in table
2.0.7).
Recall from section 1.5 that the goal of rep-e (LD) is to target
the endurance of type I (slow twitch) fibres. Recall also that the
type I fibres are a characteristic of tonic muscles (table 1.10.1).
Hence, rep-e (ld) is the primary method used to develop “en-
durance of tonic muscles” in the ISS and SIS blocks where
the endurance of tonic muscles has the highest priority.
Now you know which method is used to develop the endurance

of tonic muscles. Examine the statement in the box above care-
fully. The next logical question to ask is, “Which methods are
used to develop the prime movers?”
Prime movers are “muscles that act directly to bring about a de-
sired movement” (113). As indicated in section 1.10. the term
“prime movers” can be understood as equivalent to “phasic mus-
cles” or “mobilizers” (the characteristic of which was explained
in that section).
106
Studying table 1.10.1 and table 1.10.2 we see that type II motor
units and “fatigability” are characteristics of phasic mus-
cle/mobilizers. Comparing this information with graph 1.5.1 we
are pointed in the direction of sets of shorter duration (and con-
sequently higher loads) in order to stimulate prime movers.
As outlined in section 1.5 the three other fundamental strength

training methods rep-e (sd), max-e and dyn-e fulfills this re-
quirement (sets of shorter duration and higher loads). Thus, these
are the strength training methods used to develop the prime
movers in SIS, SSP, SPP and SEP where (strength of) prime
movers are of a high priority.
The priority of (strength of) prime movers rises as training enters

the SSP block (see table 2.0.1) and stay on a “1” throughout the
rest of the developmental blocks (SPP and SEP).
In the SSP block, the goal is to improve (functional) strength of

the prime movers, whereas, in the SPP block, the goal is power
production of the prime movers and in the SEP block, the goal is
improving whatever combination of sport-specific speed, power
and endurance that are necessary.
Thus, the “performance” of prime movers is the goal of SSP,

SPP and SEP blocks. Strength is only the goal in the SSP block,
therefore, “strength of” is placed in (brackets) in the box above.
Below are more key points about the connections between the
fundamental training methods and the training goals/priorities:
 Various aspects of structural strength can be improved

with a range of training parameters including very high
volume and high intensity (see section 1.11). Therefore,
most of the fundamental training methods can be ex-
pected to have an effect on structural strength. However,
rep-e (ld) and rep-e (sd) are the primary methods used to
107
develop structural strength as they employ the required

medium to high volume as well as intensity.
 Max-e is the primary method used to directly develop
maximal strength and is thus the primary strength train-
ing method in the SSP block. Rep-e (sd) may have an
effect on maximal strength.
 Dyn-e is the primary method used to develop power.
Also, training with max-e may support power develop-
ment. Thus, these two methods are combined in the SPP
block.
 The aerobic method is used to develop endurance or
power of the aerobic system.
 The anaerobic lactic method is used to develop rate of
energy production of the glycolytic system as well as lac-
tic tolerance.
 The anaerobic alactic method is used to develop rate of
energy production and capacity of the ATP/CP system.
 As for sport-specific development in SEP and PCC, in-
tervals are designed based on competition structure
without regard for specific energy systems.
Now, shift your attention to AE again.
You may remember from table 2.0.2 that AE is trained in all the
seven blocks. Does FPM suggest training AE with max-e and
dyn-e in the SSP and SPP and SEP blocks?
No!
A slightly modified version of table 2.0.7 shows us the use of

training methods in each of the seven blocks for AE and PP.
108
ISS SIS SSPP SPP SEP PCC RER

Assistance rep- rep- rep- rep- rep- rep- rep-
Exercises e(ld) e(sd) e(sd) e(sd) e(sd) e(sd) e(ld)
and or or or or
rep- rep- rep- rep-e(ld) rep-
e(ld) e(ld) e(ld) e(ld)
Primal rep- rep- max-e dyn-e rep-e **** rep-
Patterns e(ld) e(sd) max-e max-e e(ld)
rep- dyn-e
e(ld)
Table 2.0.8. Use of training methods for AE and PP in each of the seven
blocks
If your background is a power sport, like track and field or vol-

leyball, you may have asked yourself where the plyometric
workouts are.
Let us address this issue now.
If the volume of sport-specific training (for example, volleyball

training) is high in the preparatory period, most likely plyomet-
ric workouts, with lots of jumping, could lead to overtraining/
injury and should not be used.
If the volume of sport-specific training is high in the preparatory

period, the strength and conditioning efforts must focus on the
aspects that are NOT developed during the sport-specific train-
ing. Such aspects include tonic muscles, antagonists and
maximal strength.
Another way of saying this, is that during preparatory phases

with low volumes of sport-specific training the strength and
conditioning efforts must PREPARE the athlete for the sport-
specific training. Whereas, in preparatory phases with high vol-
umes of sport-specific training, the strength and conditioning
efforts must SUPPLEMENT the sport-specific training.
This difference between PREPARING for or SUPPLEMENT-

ING the sport-specific training is a subtle but crucial difference
in a training program.
109
A “conservative or low dose” way to include plyometric training

in a preparatory phase with high volumes of sport-specific con-
ditioning consists of assigning one or two “spots” in the strength
training program to a jump or a throw. Along the same line, it is
viable to assign the first 15-20 minutes of an energy systems
workout to performing a jump or a throw.
If the athlete participates in a power sport (and the goal of the

strength and conditioning for that particular athlete is to develop
power) and all training energy in the preparatory phase goes into
strength and conditioning, then higher volumes of jumping and
throwing may be performed in separate workouts.
As plyometric training (or jump and throw training – my pre-

ferred terminology, as most weight training also relies on the
plyometric effect) must be performed with high speeds of execu-
tion, it is the dyn-e that is used for plyometric training.
Hence, our table of training methods, including plyometric train-

ing, involves the dynamic effort method in most training blocks
(see table 2.09).
It is important to emphasize that the progression from “structure

to function” and “tonic muscle to prime movers” also apply to
the progression of jump/throw. This progression is executed
through correct exercise selection, exercise execution style and
volume of training.
It is probably no secret that training methods used dictate the rest

periods between sets. There is nothing fancy about that and sug-
gested rest periods are given with the detailed description of
each block (section 2.1-2.7). What may be more interesting is a
suggested use of rest period activity connected to each of the
training methods.
110
ISS SIS SSPP SPP SEP PCC RER

Strength rep- rep- max-e dyn-e rep-e *** rep-
Training e(ld) e(sd) max-e max-e e(ld)
rep-e(ld) dyn-e
Energy aerob anaerob anaerob anaerob Sport Sport aerob

Systems m (la) (ala) (ala) spec spec m
Jump/ dyn-e dyn-e dyn-e dyn-e dyn-e dyn-e No
Throw jump/
throw
Table 2.0.9: If designated plyometric workouts are used, the dynamic effort
method may be a part of each of the seven blocks. ***: the strength training
methods used depend on the previous blocks.
In the early phases of a macrocycle (ISS and SIS blocks) the rest
period may efficiently be used to
1. Manually stimulate muscles that are not firing optimally.
2. Stretch tight muscles that may inhibit proper range of
motion or rob the neural input to other muscles.
Later in the macrocycles (SSP, SPP and SEP) the athlete/client

hopefully has corrected any deficits and the rest period can now
be used for
1. Visualizing perfect movement.
2. Shaking and relaxing muscles used in the previous set.
3. The training methods used in each block dic-

tate the intensity of training.
After a discussion on the use of training methods in each of the

blocks, it follows logically to discuss the intensity of training, as
the methods used are strictly defined by the intensity of training.
As the first step, let us agree on the definitions of training inten-
sity.
Strength training. The intensity of strength training is defined

as the percentage of the one repetition maximum (RM) used (98).
111
Since there is a relatively well established correlation between

the percentage of 1RM used and the possible number of repeti-
tions per set, we may accept the number of repetitions per set (or
repetition bracket) as a measure of intensity as well.
In some texts “intensity” is used to indicate “effort”, probably

because of an associated relationship between “intense effort”
and “intensity”. This use of “intensity” is generally warned
against, as it will confuse most trainers and athletes/clients.
There is, however, an indirect and rarely discussed relationship
between effort and intensity (as defined above).
If the client engages in “intense” training and applies high “ef-

fort”, possibly with concentric failure as the goal, the client will,
by the same coin, approach a momentary 1RM (and thus a mo-
mentary 100% intensity). The momentary 1RM will, technically
speaking, be the last repetition completed (before failure sets in).
Jump/throw. The intensity of plyometric training refers to the

amount of stress placed on involved muscles, connective tissues
and joints and is primarily controlled by the type of drill per-
formed (99).
Energy systems training. When using the aerobic method, the

intensity is often expressed as a percentage of maximal heart rate
or a percentage of VO 2 max (100). When using the anaerobic
methods and the intervals are shorter than one minute of dura-
tion, the heart rate is no longer a valid indicator of intensity (101).
For such types of short duration anaerobic training the intensity
may be expressed in terms of energy turnover (joules per unit of
time), or percentage of maximal power output, and significantly
exceeds the intensity corresponding to VO 2 max (102).
Refer to the table below for an overview of the fundamental

training methods and corresponding training intensities.
112
“Type” of training Intensity of training

Strength training
rep-e(ld) < 65 % 1RM
rep-e(sd) 65-85 % 1 RM
max-e 80-130 % 1RM
dyn-e 0-75 % 1RM
Jump/throw Low, medium, high
Energy systems training
Aerobic method 45-100 % VO 2 max
Anaerobic lactic method
Rate of energy prod 70-100 % max energy turnover
Lactic tolerance 45-90 % max energy turnover
Anaerobic alactic method 100 % max energy turnover
Table 2.0.10: Fundamental training methods and corresponding training inten-
sities
Several books about training provide tables similar to that of

table 2.0.10. These tables typically differ slightly from book to
book. The main reason for the differences is that the percentages
are not cut in stone. However, do not get caught up in 5% per-
cent differences between different literatures. Focus on the
deeper understanding and the big picture.
Table 2.0.10 shows the values suggested for programming.

Those values are collected over many years from many different
resources including Scmidtbleicher, D (Strength and Power in
Sport 1992 edition), Poliquin C (the Poliquin Principles), Nor-
wegian research on aerobic work (published in Idraettens
Traeninglaere (www.dif.dk) and the works of Danish exercise
physiologist and doctor in soccer, Jens Bangsbo (University of
Copenhagen).
Due to the (often) relatively large “windows of intensity”, tables

like 2.0.10 are not necessarily very useful for actual program-
ming. The purpose of table 2.0.10 is to show the direct
connection between the goals/priorities of the block, the fun-
damental training methods used and the intensities of
training.
113
In the specific description of blocks (section 2.1 to 2.7), the

process will be taken a stepto show specific progressions that fit
within the intensity ranges shown.
Looking to table 2.0.1 the next “storyline” to look at is the

changing priority from structural to functional strength and how
that priority translates into periodization of specific program
variables.
4. The changing priority from structural strength to

functional strength directly affects the volume of
strength training.
Let us first define “volume” as the number of repetitions per unit

of training (set, exercise, session, week etc) (103). Looking at vol-
ume per exercise, per training session or volume per exercise,
per week makes the most sense. Purely looking at “volume per
week” says little about the stress imposed on the body. (Did the
athlete perform 100 biceps curls or 100 deadlifts?)
Volume is different from volume load (tonnage) that is defined

by number of repetitions times the load (# of reps x Load).
See table 2.0.11 below for suggested training volume to improve

structural and functional strength.
# of repetitions per # of repetitions per

Type of Adaptation exercise or muscle exercise or muscle
group per session. group per week.
Structural strength 25-150 75-200
Functional strength 5-25 30-75
Table 2.0.11. Suggested volume of training per exercise per training session
or per week for structural respectively functional improvements (104, 105).
114
The numbers in this table match the previously discussed strate-

gies for developing structural strength since “moderate to high
volume” was discussed as an important factor in the develop-
ment of structural strength (see section 1.11).
Conversely, the volume of training for functional gains is low

for two reasons:
1. As functional strength includes maximal strength and

power, the intensity of such training is high (see table
2.0.10). Also, this training must be performed at low lev-
els of nervous system and peripheral fatigue. Both factors
necessitate a low volume of training.
2. A second purpose of the low volume of training is to

avoid stimulating a hypertrophy response associated with
the higher volumes of training. This aspect is particularly
relevant if the athlete/client wishes to develop relative
strength (strength per unit of body weight).
The table indicates an exactness that does not find its match in
physiology. Do not read the table as
24 reps = 100 % functional gains and 0 structural gains.

26 reps = 100 % structural gains and 0 functional gains.
For an intermediary rep number, both structural and functional

gains are present.
Of course, the number of reps per exercise must be with appro-

priate intensities given the goal (structural or functional). Note
that both structural strength and functional strength can be de-
veloped using a wide range of training intensities (refer to table
2.0.12).
The body does not care what “type” of training you are doing.
The body knows only parameters like impact, tension, repeti-
tions (time) and demand on energy supply. For this reason, the
115
issue of structural and functional adaptations apply to

jump/throw training as well as energy systems training.
Lower intensity range Upper intensity range

Structural 30-200 reps/set “High to maximal tensile
strength (ligaments and capillari- force”
zation) (tendon strength)
Functional 20% 1 RM 130% 1RM
strength Speed strength (maximal strength)
Table 2.0.12. Both structural strength and functional strength can be devel-
oped using a large range of training intensities (section 1.11, table 2.0.10,
reference 115).
Table 2.0.9 shows which of the fundamental training methods

are used together and in which blocks.
Below is a view of possible structural and functional adaptations

with jump/throw and energy systems training throughout the
blocks.
Jump/Throw
 Jump/throw involves impact, previously discussed to be

a factor in bone remodelling. Low-medium intensity and
higher volumes may be used in ISS and SIS to develop
this factor safely.
 Certain types of jumps with extended contact times (e.g.
frog jumps) performed for high volumes (>100 per ses-
sion) may be used to develop hypertrophy of Type II
fibres.
 Jump/throw may be key exercises in the SPP block, used
with higher intensities to develop functional strength
(power).
116
Energy Systems Training
 It is well known that aerobic type training improves

capillarization (106).
 Anaerobic lactic training may be a factor in developing
hypertrophy due to the lactate-growth hormone interac-
tion (116) .
 Anaerobic alactic training may improve functional
strength in the trained movement (power production).
This brief list clarifies what was explained in section 1.5. The
fundamental training methods are matched in each block with
the purpose of eliciting the same type of physiological adapta-
tions.
5. The changing priority from structural strength to

functional strength also affects the exercise selec-
tion in each block.
Table 2.0.2 showed the variations in training frequency for assis-

tance exercises (AE) and primal patterns (PP).
It is now time to explore exercise selection for each block in

more detail and discover how this program variable is affected
by the changing priority of structural to functional strength.
The guidelines for exercise selection given in the sections below

pertain to the primal patterns. Review the strength training exer-
cises and the jumping/throwing exercises and notice how the
exercise characteristics are chosen to match structural or
functional improvements (refer to section 1.11). Also note the
progression in exercises from “general” to “specific”.
117
Exercise Selection for the ISS Block
 Strength training. Combination exercises (108) with

variations in grip, stance, range of motion and plane that
target key tonic muscles of that movement.
 Jump/throw. Single-leg or single-arm movement with a

balance component that challenges stability. For jumps:
stick the landing.
 Energy systems work. Best exercises depend heavily on

what you are training for. Acyclic sports (team sports,
racquet sports, martial arts). Non specific movement may
be used. Cyclic sports (running, rowing, biking, etc.). If
possible, select exercises that overload a key component
of performance and integrates well with the relatively
long intervals used. Strength training exercises can be
used in an interval format.
Exercise Selection for the SIS Block
 Strength training. Combination exercises with varia-

tions in grip stance, range of motion and plane with the
focus on tendons and connective tissues in muscles at
risk of overuse injury or areas in which the athlete wishes
to improve muscle mass.
 Jump/throw. Increase intensity through exercise selec-

tion, emphasize multiple planes as well as low position
jumps (short contact time and long tendon).
118
 Energy systems work. Acyclic sports. You may pro-

gress into sport-specific movement but outside the sport
context. Exact exercise design is a key to make this effi-
cient and the head coach should be designing such
exercises. Cyclic sports. If possible, select exercises that
overload a key component of performance and which in-
tegrate well with the relatively long intervals used.
Strength training exercises can be used in an interval
format.
Exercise Selection for the SSP Block
 Strength training. Use the exercise, possibly with

variations, that transfers the best into your sport specific
training or your lift.

tion. Spatial and temporal structure of exercise should
match closely what you are training for. Overload tech-
niques while maintaining proper contact time can be
used.
 Energy systems work. Acyclic sports. Sport-specific

movement in the sport context focusing on achieving
maximal “game speed”. Cyclic sports. Specific move-
ment performed in a speed training interval format. Use
overload technique while maintaining near maximal
speed of execution.
119
Exercise Selection for the SPP Block
 Strength training. Use the single exercise variation that

transfers the best into your sport-specific training or your
lift.

tion. Spatial and temporal structure of exercise should
match what you are training for. Attempt to shorten con-
tact time while maintaining impulse levels.
 Energy systems work. Acyclic sports. Sport-specific

movement in the sport context focusing on achieving
maximal “game speed”. Cyclic sports. Specific move-
ment performed as speed training interval format. Use
supra-maximal speed techniques if possible.
Exercise Selection for the SEP Block
 Strength training. Use the single exercise variation that

transfers the best into your sport-specific training or your
lift.
 Jump/throw. If jumping or throwing is relevant, you

may decrease intensity slightly through exercise selection
and apply exercises in an interval format.
 Energy systems work. Acyclic sports. Sport specific

movement in the sport context focusing on making the
practice harder than the competition (for example, using
a longer match or shorter rest periods). Cyclic sports.
Specific movement performed in an interval training.
120
The exercises used in the conversion blocks are typically the

same ones used in the PPC block, but the volume is lower. In the
RER, non-specific or rehab exercises are used.
(More detailed methods and schemes for set and rep combina-
tions will be suggested in the description of the blocks.)
This edition of The Flexible Periodization Method does not spe-

cifically mention “agility exercises”. Exercises with agility
characteristics can be included in any of the three training mo-
dalities (strength, energy systems or jump/throw). Of course, an
inclusion of exercises with agility characteristics should be per-
formed strictly on the basis of a thorough needs analysis.
If you do not know, at this point in your career, a lot of exer-

cises, the above explanation was probably not very helpful.
Covering the details about strength training exercises, jumping
exercises and energy systems exercises would easily grow into
three separate books. In fact, “Combination Exercises” is an-
other book I have authored that deals exclusively with
combination exercises.
Regarding plyometric exercises, the works of Donald Chu

(“Jumping into Plyometrics”) and James Farentinos (“High
Powered Plyometrics”) are excellent resources for exercises.
“Sport Speed” by Dintiman, Ward and Tellez is recommended

for exercises that pertain to speed work.
Hopefully, you have some experience with exercises and with

the above explanations, experience a more solid framework for
selecting exercises with the explained characteristics for each of
the blocks.
121
6. The changing priority from maximal strength to

maximal power, maximal speed and sport spe-
cific combinations of speed, power and
endurance affects exercise selection, volume and
intensity of training, training methods used and
speeds of repetition.
This section is our last step in dealing with the training priorities
as outline in table 2.0.1.
The previous section covered exercise selection in each of the

seven blocks, so let us begin with examining how the changing
priority from maximal strength to maximal power, maximal
speed and sport-specific combinations of speed, power and en-
durance affect the volume and intensity of training
Going from SSP to SPP

The volume of strength exercises are reduced as maximal
strength is no longer the first priority. The volume of power and
speed exercises will increase as the exercises become the top
priority.
The intensity of strength training is relatively unaffected. If very

heavy training (90-120% of 1RM) has been used in the SSP
block, the intensity of strength training may be reduced.
The intensity of jump/throw (shorter contact times) and speed

training will increase as the athlete is able to perform these exer-
cises without the fatigue created by heavy strength training.
122
Going from SSP to SEP

The volume of maximal strength exercises are reduced as maxi-
mal strength is no longer the first priority. The volume of the
specific exercises chosen, whether certain strength exercises,
jumps/throws or cyclic exercise, will increase to stimulate the
endurance adaptation. The degree of increase in volume will de-
pend on the specific combination of power, speed and endurance
needed. For example, the volume will increase more for a 400
metre sprinter compared to a 200 meter sprinter.
The intensity of the specific exercises chosen will purposely go

down to match the endurance demand. Some maximal power
and maximal speed work is still in the program as this stimula-
tion enhances the effects of endurance training (109).
The changing priority from maximal

strength to maximal power, maximal
speed and sport-specific combinations of
speed, power and endurance also affect
the training methods in a manner shown
in table 2.0.9.
Until now, the training methods have been referred to as the

seven fundamental methods. Let us go a level deeper and look at
variations (method variations) within each of the seven meth-
ods.
Each variation is characterized by a specific matrix of program

variables
 The specific exercise variation(s).
 Intensity of training.
 Volume of training (# of repetitions, length and number
of intervals).
123
 Type and criteria for progression.

 Tempo of repetitions (lifting speed, running speed, etc.).
 Structure of repetitions.
 Rest periods.
(See Appendix 6 for a thorough explanation of the concept of

method variations.)
In FPM the block type and thus the training goal are selected
first. As mentioned earlier, the training goal dictates the training
intensity and to a large extent also the training volume.
The second step is selecting the exercise to match the specific

goals for the athlete/ client.
Closely related to choice of exercise is the structure of repeti-

tions as well as tempo of each repetition.
FPM uses specific variations of contraction type, tempo of repe-

tition and structure of repetition to accomplish the training goals
of each block. Key aspects of strength training workouts are
shown below and more details will be supplied in the detailed
description of each block.
ISS
 Moderate tempo to 5-second eccentric contraction.
 Yielding isometrics in various positions.
 Moderate concentric contractions.
 21s, 2-1 technique.
SIS
 Moderate tempo to 5-second eccentric contractions.
 Yielding isometrics in various positions.
 Heavy partials (top or bottom position).
124
 Attempted maximal speed of concentric contractions.

 1 ¼ technique.
SSP
 Supra-maximal eccentric training (intensity above 100%
of 1RM).
 “Self-selected” speed of eccentric contractions.
 Functional isometric training.
 Attempted maximal speed of concentric contractions, of-
ten against chains or bands (accommodating resistance
training).
 Intra-set variable range of motion.
SPP
 Fast eccentric contractions.
 Overcoming isometrics.
 Fast concentric contractions, possibly against chains or
bands (accommodating resistance training).
 Tempo contrasts (for assistance exercises).
SEP
 Rhythmically (paced) speed of repetitions.
 Tempo contrasts (for assistance exercises).
The moderate eccentric tempo is used in high rep (30-200) sets

in ISS and SIS to build ligament strength and capillarization (see
section 1.11).
The purpose of the 5-second eccentric contractions is to stimu-

late bone mineral density, strength of the muscle-tendon
connection as well as the intra-muscular connective tissue (see
125
section 1.11), which are important structural goals in ISS and

SIS.
The downside of a 5-second eccentric contraction, is that this

purposely slow lowering of the load limits the weight used. This
is acceptable in ISS and SIS but not in SSP, where maximal
strength is the top priority.
Supra-maximal eccentric training (performed with weight re-

leasers) is the preferred method to expose the muscle tendon unit
to maximal tension around the sticking point of an exercise. Su-
pra-maximal eccentric training is very strenuous and weight
releasers may not be available. If normal dynamic constant ex-
ternal resistance is performed, the eccentric tempo should
gradually increase throughout the lowering phase. This strategy,
used by powerlifters, optimizes the load lifted – a key to improv-
ing maximal strength in SSP.
For the SPP, there is only one rule: SPEED. If the goal of the
power training is stretch shortening cycle performance (which is
the case in almost any real life movement), the (re)action force
against an implement, the ground or an opponent, is built up in
the eccentric phase. Thus, decelerating a high impulse (some-
thing heavy that moves fast) in the shortest possible time is a key
to succesful stretch shortening cycle performance.
If the goal of the power training is a concentrically dominated

movement, like Olympic weightlifting, fast eccentric contrac-
tions are less important.
For SEP, typically a certain cadence is recommended, depending

on the goal (sport performance or fitness) (110).
Yielding isometrics (holding a weight in a stationary position) is

used in ISS and SIS, to teach position awareness and to teach
the client/athlete to fire the right muscles in the right positions
(this last purpose can be enhanced by performing the exercises
126
with closed eyes). Performing yielding isometrics is also a way

to increase time under tension in sticking points of an exercise.
Heavy partials, in top or bottom positions, is used to develop

tendon strength (see section 1.11) as well as position specific
strength in preparation for SPP.
Functional isometric training has been shown to be very effec-

tive in improving maximal strength (111) in SSP.
Overcoming isometrics (pushing an empty barbell against the

safety pins in the power rack) may be a time and energy efficient
way to stimulate the nervous system for specific power or en-
durance exercises during SPP or SEP.
Due to the use of long sets (90 sec. to 4 min.) moderate speed
concentric contractions are used in ISS.
In SIS and SSP the attempted concentric speed must be maxi-

mal, while the actual bar speed may be low to moderate due to
fatigue and the use of heavy loads. The attempted maximal bar
speed secures the highest possible degree of activation of fast
twitch motor units and has been shown to be a key in improving
certain neural aspects of strength, like rate of force development
(112)
. As previously mentioned, there is only one rule in SPP: the
bar must move fast.
Regarding the structure of each repetition, 21s (7 partial repeti-

tions in the bottom, middle and top third of the movment) and
the 2-1 technique (lifting 2 inches lowering 1) are used in ISS as
these techniques are compatible with long sets and slow eccen-
tric speeds.
In SIS the use of the 1 ¼ technique (lowering the weight, then

lifting and lowering one quarter of the concentric phase before
completing the concentric phase) accomplishes pretty much the
same goal as the yielding isometrics: increase time under tension
in sticking points of an exercise.
127
Intra-set variable range of motion (lowering to different posi-

tions with each rep) is a technique with multiple applications. In
FPM this technique is primarily used to increase tension in the
sticking point of a movement, thus attempting to improve 1RM.
In several basic exercises like squat and bench press, the sticking
point is not a the lowest point of the movement, but slightly
above parallel in the squat and around horizontal upper arms in
the bench press. One of the reasons for attempting to lift as fast
as possible is to gain bar speed BEFORE the sticking point.
When the bar has speed in the sticking point, the need for force
production at that joint angle diminishes and strength in that
joint angle is under-stimulated.
In FPM intra-set variable range of motion works with this issue

and alternates repetitions with full range of motion with repeti-
tions where the bar is lowered to the sticking point and the
movement is reversed. In this way maximal force production is
required in that point.
Tempo contrasts (107) involve changing the tempo of the repeti-

tions within the set. In FPM tempo contrasts are used
predominantly with assistance exercises (AE) in SSP, SPP and
SEP. In these blocks AE is only trained once a week and with
tempo contrasts, it’s possible to stimulate a wider range of mus-
cle fibres within each set.
The slower tempo will emphasize slow twitch fibres, while the
faster tempo will emphasize fibre in the faster range of the motor
unit pool. This way of emphasizing different fibres can be real-
ized by looking at Hennemans Size Principle.
Hennemans Size Principle shows how increased force produc-

tion is associated with increased use of fast twitch motor units.
Since the only way to increase the tempo of a repetition is by
applying more force to the bar, it follows that higher tempo repe-
128
titions with a given load is always associated by a relatively in-

creased use of fast twitch fibres.
Fig 2.0.2. Hennemans Size Principle (114). SO: Slow oxidative motor units.
FOG: fast oxidative motor units. FG: Fast glycolytic motor units.
Obviously, not all the mentioned contraction types and methods

can be used at the same time in each block. Which exact meth-
ods to use will depend on
 The training level of the athlete/client (beginner, inter-

mediate, advanced).
 The available equipment.
 The overall goals.
 The duration of the preparatory phase.
The advanced methods are not used with the beginner for two
reasons:
1. The advanced methods require neural control and struc-

tural strength not possessed by the beginner. Thus, he or
she would be at risk of injury by attempting such meth-
ods.
129
2. During the course of multiple years, it is important to be

able to provide new stimulus to the athlete/client. If the
methods providing the strongest stimulus for training
gains are used too soon in a career, long term progress
may be compromised.
So far in section 2.0, the focus has been on how the model fea-
tures described in Chapter 1 crystallize into specific use of
program variables as they pertain to the strength and condition-
ing aspect of the training process.
Section 1.13 discussed the crucial relationship between strength

and conditioning and technical tactical improvements and Table
1.13.1 outlined a change in priority of these two training factors
from “early” to “late” in the macrocycle:
Timing in “Early” “Late”

macrocycle
1st priority Strength and Technical/
conditioning tactical
2nd priority Technical/ Strength and
tactical conditioning
Table 1.13.1: Priority of strength and conditioning and technical tactical train-
ing over the course of a macro cycle
It was further discussed that this change in priority could follow

a smooth or a sharp curve.
Note: The purpose of this book is to equip strength and condi-

tioning coaches as well as personal trainers with knowledge and
strategies on how to create better training programs. As a
strength coach you may come across (work for) head coaches
with various philosophies about sport conditioning. Also, you
will hopefully be involved in various kinds of sports, ranging
from predominantly physical to predominantly technical. For the
reasons stated, I will only briefly describe a model relationship
130
between strength and conditioning and sport specific training

(see below).
The changing priority, outlined in the table above, affects mainly

the weekly number of conditioning sessions, the weekly
number of, as well as content of, sport-specific sessions. The
total number of sessions (strength and conditioning + techni-
cal/tactical) will depend on the training age of the athlete/client
as well as the environment (amateur or professional).
The number of, as well as the relationship between, techni-

cal/tactical and strength and conditioning workouts depends on
the type of sport. For example, racquet sports may have a rela-
tively high number of technical oriented workouts, while a
marathoner may have a low number of technical workouts. In
many situations, the distinction between technical/tactical work-
outs and strength and conditioning workouts may become blurry
and irrelevant as the workouts may provide for improvements of
both these aspects.
Below is a conceptual description of how the relationship be-

tween strength and conditioning sessions and technical/tactical
sessions may play out.
Early in the macrocycle

Use a high number of strength and conditioning sessions, includ-
ing strength, jump/throw and energy systems sessions.
Use a low to medium number of sport-specific sessions with a

technical focus.
Later in the macrocycle

As the exercise selection in the energy systems workouts be-
come gradually more sport-specific, these workouts now become
“sport-specific workouts with an energy system component”.
131
Thus, the number of strength and conditioning workouts de-

crease and the number of spor- specific workouts increase.
Depending on the character of the sport (technical or physical),

the number of technical workouts may increase or decrease.
It is highly recommended that the strength coach work together

with the head coach to create a week by week outline of the total
number of, as well as content of , training sessions.
This concludes the discussion of how the training priorities in

table 2.0.1 translate into periodization of the specific program
variables. Hopefully you now have a stronger understanding of
the progress of training goals and training content from block to
block.
The next sections (2.1.-2.7) provide a detailed look at each

block. Refer to these sections, as you perform your actual pro-
gramming.
132
Jonas Rasmussen, World Champion – Men’s Doubles in Bad-

minton 2003: A gifted and power full athlete. Used various
specialized cable exercises to improve speed towards the corners of
the badminton court. (Photo Courtesy of Das Büro for Team Danmark.)
133
2.1 Block #1: Isolation – Stability – Structure (ISS)
2.1.1 Goal of ISS
Develop weak links, stability (endurance of tonic muscles),

structural strength and the aerobic energy system.
For ease of use Table 2.0.1, as well as several other key para-
graphs, are repeated with each block.

Weak links 1 1 3 3 3 4 1
Kinetic
chain
2-3 2-3 1 1 1 1 3
End of tonic
muscles
1 2 3 3 3 4 3
(Strength
of) prime 3-5 2-3 1 1 1 4 5
movers
Structural
Strength
2-3 1 3 3 3 4 5
Functional
strength
3-5 2-3 1 1 1 4 5
Maximal
strength
3-5 2-3 1 2-3 2-3 4 5
Maximal
Power
3-5 3-5 2-3 1 3-4 4 5
Maximal
Speed
3-5 3-4 2 1 3-4 4 5
Sport spec
comb of
power,
3-4 3-4 3-4 3-4 1 4 5
speed, end
A 1-5 scale is used to indicate the priority of the given training

element.
134
1: The aspect receives – compared to any other block – the high-

est volume or intensity. The goal is to maximize improvement of
that particular aspect.
2: The aspect receives – compared to any other block – high

volume or intensity. The stimulation of this aspect may be a sec-
ondary effect of training another aspect. The goal is a high/near
maximal improvement of that particular aspect.
3: The aspect receives – compared to any other block – some

ondary effect of training another aspect. The goal is to prepare
this aspect for future blocks or maintain training adaptations.
Some improvement may happen.
4: The aspect receives – compared to any other block – a low

ondary effect of training another aspect. The main goal is to
maintain training adaptations or taper for competition (reduce
fatigue).
5: The aspect receives – compared to any other block – no direct

or indirect stimulation.
2.1.2 “First Choice” Workout Structure, Weekly

Structure and Distribution of Training
Methods
What is the structure of the workouts in the ISS block?
The workout structures presented below are the ideal variations,

the “first choice”. However, in practical programming, the ideal
variations may need to be adjusted to match different type 2
goals, the available time for physical training (number of total
workouts per week), work and recovery capacity.
135
Revisit the previous sentence. Notice that there are two tasks to
be performed:
1. Adjust the single workout.

2. Constructing an optimal training week regardless of
the number of total workouts.
Suggestion #1. Read Appendix 1 now, for a discussion on how

to adjust the ideal workouts to match different type 2 goals,
available time for physical training, work and recovery capacity.
Suggestion #2. Also read Appendix 3 to get an understanding of

how to construct an optimal training week regardless of the
number of total workouts. This will give you a “big picture” and
help you understand the context of the “first choice” workouts.
Section 1.7 states:
In FPM the targeted number of abilities in a given microcy-

cle/mesocycle can be adjusted from 1 primary to 2 primary and
2 secondary + sport skill, through the use of different combina-
tions of the 7 fundamental training methods. The adjustment is
made based on a detailed assessment of the athlete’s goal, train-
ing level, weekly training schedule, competition calendar and
progress.
For each of the three main training modalities (strength, energy

system and jump/throw) the variations to use with each of the
methods are explained.
“First Choice” Strength Training Workout
Supersets are used to increase workout density. Post or pre- fa-

tigue of certain muscle groups is used in primal patterns.
Within each workout AE may be sequenced for decreasing neu-

ral demand or placed in changing order to apply fatigue cycling
136
(129)
. Within each workout, place, if possible, assistance exercises
that challenge the same muscle group. Placing AE that challenge
similar muscle groups in the same workouts tends to maximize
“structural damage” (remember, “improving structural strength
is a goal in the ISS block).
Within each workout, it is suggested to sequence primal patterns

according to the principle of decreasing neural demand. Place
the same primal patterns on different days (a two-day movement
split). For Example, squat + push, lunge + twist.
Tables 2.1.1 and 2.1.2 show the suggested structure for strength
training workouts.

A1. AE (1), rep-e(ld) A1. AE (5), rep-e(ld) A1. AE (3), rep-e(ld)
A2. AE (2), rep-e(ld) A2. AE (6), rep-e(ld) A2. AE (4), rep-e(ld)
B1. AE (3), rep-e(ld) B1. AE (1), rep-e(ld) B1. AE (5), rep-e(ld)

B2. PP (1), rep-e(ld) B2. PP (3), rep-e(ld) B2. PP (2), rep-e(ld)
C1. AE (4), rep-e(ld) C1. AE (2), rep-e(ld) C1. AE (6), rep-e(ld)

C2. PP (2), rep-e(ld) C2. PP (1), rep-e(ld) C2. PP (3), rep-e(ld)
Table 2.1.1. Structure of strength training workout and use of training methods
in the ISS Block with 3 workouts per week.

A1. AE (1), A1. AE (5), A1. AE (1), A1. AE (5),
rep-e(ld) rep-e(ld) rep-e(ld) rep-e(ld)
A2. AE (2), A2. AE (6), A2. AE (2), A2. AE (6),
B1. AE (3), B1. AE (7), B1. AE (3), B1. AE (7),

B2. PP (1), B2. PP (3), B2. PP (1), B2. PP (3),
C1. AE (4), C1. AE (8), C1. AE (4), C1. AE (8),

C2. PP (2), C2. PP (4), C2. PP (2), C2. PP (4),
Table 2.1.2. Structure of strength training workout in the ISS Block and use of
training methods with 4 workouts per week.
137
Variations:
1. Shorten the workout by reducing the number of exer-

cises. This option may be needed to create combined
training sessions (see Appendix 1).
2. Reduce the number of exercises while maintaining the
workout length. This option may be used by lifters or
bodybuilders on a specialization program.
3. Instead of training each exercise with rep-e (ld) twice a
week, each exercise may be trained once a week with
rep-e (ld) and once a week with rep-e (sd).
(Variations 1 and 2 may be applied to the SIS block as well.)
“First Choice” Energy Systems Workout
The aerobic system must be stimulated 3-5 times per week (see
Appendix 2) in separate or combined workouts (advanced en-
durance athletes may need even more stimulation).
The aerobic method is now sub-divided into aerobic endurance

(AEE) (developed with 70-90% of maximal heart rate) and aero-
bic power (AEP) (developed with 90-100% of maximal heart
rate). (See Table 2.1.4.2)
Workouts should be 20-60 minutes in duration, longer for en-

durance athletes (123).

A1. Cyclic1 (AEE) A1 Cyclic 1 (AEP) A1. Cyclic1 (AEE)
B1. Cyclic2 (AEE) B2.Cyclic 2 (AEP) B1. Cyclic2 (AEE)
Table 2.1.3. First choice energy system workout for cyclic sport. Cyclic1 =
cyclic movement pattern # 1. Example, rowing.
138

A1. Exc 1 (AEE) A1. Exc 1 (AEP) A1. Exc 1 (AEE)
Table 2.1.4. “First choice” energy system workout for team sport, racquet
sport and martial arts.
AEE and AEP are used on alternating training days in order to

vary the intensity of training. They are also used to create a
smooth transition into more intense training in the SIS block.
In cyclic sports, 1-3 exercises may be used for cross-training

purposes.
For team sport/racquet sport/martial arts, a higher number of ex-

ercises (up to 6) may be used in a circuit/continuous fashion to
create the long interval duration associated with the aerobic
method.
For team sport, racquet sport, and martial arts there should be a
slight variation in exercises between sessions, if more than 3
workouts are performed each week. This alternation in exercise
can be accomplished, for example, by using an A-B split that
results in performing each exercise twice a week. Strength type
exercises or jump/throw exercises may be used.
The anaerobic alactic method (sprint work) may be included –

keep the volume low - early in workouts to enhance recruitment
of muscle fibres during the aerobic work (128).
“First Choice” Jump/throw Workout
While some literature suggests a higher number of exercises,

FPM suggests the number of exercises in a jump/throw workout
remain between 1 and 6.
139
In ISS, each exercise is trained twice a week in two similar

workouts. Exercise order may be changed in order to apply fa-
tigue cycling.
Workout 1 Workout 2
A1. Jump 1 (dyn-e) A1. Jump 3 (dyn-e)
A2. Jump 2 (dyn-e) A2. Throw 3 (dyn-e)
B1. Throw 1 (dyn-e) B1. Throw 2 (dyn-e)
C1. Throw 2 (dyn-e) C1. Throw 1 (dyn-e)
D1. Jump 3 (dyn-e) D1. Jump 2 (dyn-e)
E1. Throw 3 (dyn-e) E1. Jump 1 (dyn-e)
Table 2.1.5. Structure of jump/throw workouts. Jump1 = jump exercise # 1
Variations:
Exercises may be arranged in supersets in order to maintain high

“non-specific density” and low “specific density”.
Non specific density = high number of reps per unit

of time using various movements.
Specific density = high number of reps per unit of

time using the same movements.
Since structural adaptations, and not power production or short

contact time, is the main focus of jump/throw workouts in the
ISS block, the jump/throw workouts may be integrated effec-
tively with energy systems training or strength training. See
Appendix 1 for the guidelines on how to create combined work-
outs.
Jumps and throws are also considered primal patterns.
A vertical jump is a squat pattern. A horizontal jump is a lunge

pattern (the take-off action is similar to the hip extension of the
rear leg in a forward lunge). A shot-put is obviously a push pat-
tern. A javelin throw is a combination of pushing and shoulder
140
extension (the same goes for baseball). A hammer throw is a

twist pattern.
In creating the training program for a javelin thrower, often, a
pullover type of movement should be used in one of the primal
pattern spots even though the pullover is not a primal pattern.
2.1.3 Exercise Selection
Strength Training Workouts
 Combination exercises with 3-4 components and the fol-

lowing characteristic: standing, whole body, 3 plane and
variations in stance, grip and range of motion.
 Lightly loaded or un-loaded full range of motion exer-
cises.
Use the same combination exercises in both workouts (where a

specific AE or PP is trained). You may not be able to select
combination exercises for all the training goals. Combination
exercises in the strength training program may include walking
(with the weight), stumping or light jumping. The lightly
loaded/unloaded exercise may be performed as a finisher or on
recovery days. Depending on the specific exercise, this unloaded
variation (e.g. a bodyweight squat) may also fit into an aerobic
interval.
Section 1.9 states:
The basic strategy applied in FPM is to challenge a weak link

using (at least) one isolation exercise and one modified version
of a basic lift.
Therefore, AE as well as modified versions of PP are chosen to

challenge “weak links” for the final performance.
141
(How to identify weak links and how to match specific exercises to each link
is beyond the scope of this edition of FPM. The whole body of knowledge
involved in choosing exercises to develop specific movement patterns is also
beyond the scope of FPM.)
Jump/throw Workouts
 Unilateral (single leg) horizontal and/or vertical jumps

with variations in landing and take off joint angles as
well as direction. “Stick the landing” on 75-100% of the
jumps.
 Bilateral or unilateral “low position jumps” (sub-
maximal jumps with short contact time, but without ex-
tending hips/knees/ankles). A normal full extension of
the hip/knee/ankle may be used in 20-25% of the jumps
(e.g. 4 low-position jumps followed by 1 complete take
off).
 Non-impact plyometrics - lower or upper body move-
ment performed at a rate of one movement per second or
faster (squats, throwing without releasing the imple-
ment).
 Sub-maximal throws of various kinds.
Each chosen exercise is used twice a week. Training may be fa-

vourably performed in sand, water or on grass to keep impact
forces low. Jumps may be performed onto a box for the same
reason.
Energy Systems Workouts
 Acyclic sports (team sports, racquet sport, martial arts):

Use specific movement with a low similarity, but some
transfer to the sport. The workouts may consist of a mix
of lifting type movements, translatory movements and
very simple sport-specific movements.
142
 Cyclic sports (running, rowing, biking etc): The athlete

may select “environments” that make the regular activity
more demanding. E.g., the track or road runner could
take the workout to a forest. Part of the training may in-
clude one or two non- specific activities.
 The fitness client may select a variety of ergometers and

include certain strength exercises (whole body, per-
formed at a high rate – one movement per 1-2 seconds)
in an interval format.
As for the high level athlete, it may be advisable to select an en-

vironment different from that which will be extensively used in
later training blocks.
General Warm Up
The most important primal pattern may be included in a general

warm up, as a finisher in the strength training workout, or as part
of the energy system workout. Also, light jumps and throws may
be used in the warm up to help prepare the athlete for more in-
tense jump training in the SSP, SPP and SEP blocks.
The key, sport-specific activity (whatever that is) should be part

of a daily mental rehearsal.
2.1.4 Volume and Intensity Brackets
Section 2.1.4 shows suggested volume and intensity brackets for

the ISS block. These brackets – where the upper end can be up
to four times the lower end - are based on research and practical
experience of what works.
“When should I choose the values in the lower end of the brack-
ets and in the higher end of the brackets?” you may ask.
143
Use the following factors to guide your choice of volume and

intensity within the bracket for the ISS block.
1. The training level of the athlete (see section 1.1)
The ISS should be used by any athlete/client regardless of train-

ing background.
Every time an athlete begins a new microcycle, the volume of

any type of training will be “low”, relatively speaking, but the
absolute number of repetitions will be gradually higher from
year to year (up to a point). Also, the increase of volume in the
initial weeks of a new macrocycle may be steeper for each year
of training.
For strength training, there is no major influence of training level

on the choice of intensity.
For energy systems training, high volume glycolytic training

may be limited until the advanced level is reached.
For plyometric training, only intensity levels 5 and 4 (see table

1.4.1 below) will be used in the ISS block, but as training age
increases the jumps will be more demanding.
2. The hormonal status of the athlete (See section

1.1)
If the athlete/client has ANY hormonal imbalances (adrenal fa-

tigue, excess cortisol, lowered anabolic hormones etc.) the
volume of training should be limited (regardless of training age)
to 1-3 developmental days per week with the total volume at the
lower end (or even outside) the bracket. Recovery and active rest
workouts should dominate.
There is no major influence of hormonal status on the choice of

intensity in the ISS block.
144
3. Seasonal variations (See section 1.4)
As described in section 1.4, it may be beneficial to the progress

of the athlete/client to reduce the volume of training during win-
ter and increase the volume of training during the summer (as
shown in table 1.4.1).
Summer Winter
# of training session per week 4-5 2-3
Duration of training sessions 60-75 min 30-45 min
Table 1.4.1: Variation in training frequency and duration of training sessions
by season.
Total volume will be in the lower end of the bracket.
There is no major influence of season on the choice of training

intensity.
4. Application of concentrated loading, functional

overreaching or an impact microcycle (section
1.7)
If a concentrated loading, functional overreaching or an impact

microcycle is chosen, the training volume should be around the
upper end of – or maybe even outside (100-200% above normal)
the bracket. If concentrated loading, functional overreaching or
an impact microcycle is chosen the training intensity should be
in the lower end of the bracket.
Concentrated loading, functional overreaching or an impact mi-

crocycle should be applied according to the guidelines laid out in
section 1.7 and only if the athlete/client has an optimal hormonal
profile.
On a very practical side note: If unilateral exercises are chosen,

it can be necessary to choose a volume in the lower end of the
bracket in order to accomplish the entire training session within
a reasonable time-frame. The same consideration is valid when
145
isometric holds are used, thus extending the duration of each

repetition.
Refer to Table 2.1.4.1-3 below for the volume and intensity

brackets:
Repetitions/ Repetitions/
%1RM Duration(set)
session week
Assistance
20-75 90s-4min 40-75 80-150
Exercise
Primal Pat-
20-75 90s-4min 30-60 60-120
tern
Table 2.1.4.1. Volume and intensity guidelines for strength training exercises
in the ISS block. Count only repetitions within the intensity bracket. (Based on
table 2.0.2, 2.0.10 and 2.0.11).
The wide 20-75% range includes three main method variations

of rep-e (ld) that are explained under “method variations”. Due
to the use of combination exercises it is possible to use up to
75% 1RM, thus, exceeding the 65% 1RM previously stated to be
the top of the intensity bracket for rep-e(ld).
Intensity Interval Vol/ Vol/

Energy Systems
(%) duration Session Week
Aerobic
70-90 1-4(8)m 20-60m 40-180m
Endurance
Aerobic Power 90-100 (1)1.5-2m 15-45m 30-135m
Anaerobic
45-90 15-90s 10-30m 0-15m
Glycolytic Cap.
Anaerobic
70-100 15-50s 5-15m 0-7m
Glycolytic Power
Phosphagen Power
75-90 15-30s 3-10m 0-5m
(long)
Phosphagen Power
90-100 5-15s 2.5-7.5m 0-3m
(short)
Table 2.1.4.2: Volume and intensity guidelines for energy systems training in
the ISS block. Count only minutes working within the intensity interval (Based
on Appendix 2, table 2.0.10, ref. 150, the work of Doctor Jens Bangsbo, Uni-
versity of Copenhagen, ref 28, ref 141, 151).
For Aerobic Endurance and Aerobic Power the intensity is in

percent of maximal heart rate. For all anaerobic qualities the in-
146
tensity is in percent of maximal energy turnover (see table

2.0.10).
Note: “1-4(8)” means primary guideline is 1-4 minutes, but in-

tervals of UP TO 8 minutes can be used.
Foot contacts or throws per …

Type of jump/throw Intensity
Set Session Week
Jumps in place, throws,
5 10-25 80-300 100-600
non impact plyometrics
Reactive multiple jumps
4 10-25 150-250 100-400
(20-50 cm), throws
Bounding exercises (2 3-25/10-
3 50-250 ************
and 1 leg) 40+ m
Loaded jumps, Throws,
3 3-6(10) 12-60 ************
isotonic method
Drop jumps, upper or
2 5-10 15-40 *************
lower body, throws
Shock tension, depth
landings (upper or lower 1 5-8 15-40 *************
body)
Table 2.1.4.3. Volume and intensity guidelines for jump/throw training in the
ISS block. For unilateral jumps or throws the suggested volume is volume per
leg. Intensity levels 3-1 are not used in the ISS block. (The table is based on
references 152,153, 154, 155, 156 and Appendix 2).
2.1.5 Method Variations (MV)

NOTE: This section describes the FPM method variations (a
specific set of program variables) to use within the structure and
exercises suggested above.
The suggested method variations described with each block are

variations of the fundamental training methods displayed in the
section covering “first choice” workouts.
Based on my research and practical experience, the method

variations outlined below are powerful tools covering many
“dimensions” of loading the body (See section 1.2). However,
the list is not exhaustive and you may freely use other methods
within the FPM that you find useful.
147
Each method variation is typically used for one microcycle (see

section 1.3), before smaller or larger changes to the program
are made. Chapter 3 explains in more detail the sequencing of
microcycles in the course of a macrocycle.
Appendix 6 provides detail on the principles behind method

variations. A full understanding of the principles outlined in Ap-
pendix 6 will help you understand the method variations listed
below, determine the quality of any other method variation you
may come across, as well as design your own method variations,
should you be so inclined.
So far, a number of sets has not been provided. In FPM the block
type and thus, the training goal, are selected first. The training
goal dictates the training intensity (and thus the method) and to a
large extent also the training volume. The number of sets is de-
termined by dividing the chosen volume with the number of
repetitions per set for the chosen method variation (See Sec-
tion 4).
In the description of each block, the three subsections (strength

training, jump/throw training and energy systems training) all
begin with a table with a suggested weekly variation of volume
and intensity. In some situations, the described method varia-
tions follow a different distribution. This may seem confusing
but this apparent contradiction serves to underline the point that
the PRINCIPLE is the VARIATION and the exact execution of
that principle can take different routes.
In certain cases, “Day1” for the strength training may be “high”

intensity, while “Day 1” for jump/throw may be “low” intensity
OR vice versa. This apparent contradiction serves to underline
the fact that there are many principles that guide whether the
high or low intensity day should be first in the week.
There are also many principles that guide how the high intensity
strength day should be scheduled in relation to the high intensity
148
jump/throw day and the high intensity energy systems day (see
Appendix 3).
To change the training frequency of any of the method variations

shown, do so by following these steps
1. Select the training frequency (within the suggested

guidelines).
2. Create the table of weekly variation in intensity, volume
per set and total volume.
3. Select/adjust intensity and volume per set to match the
table (see step 2).
Strength Training
Training intensity starts low in the bracket and increases de-

pending on the accomplished volume, to stay within the optimal
duration (90s-4 min).
Training volume starts low within the bracket. The number of

sets is independently increased throughout the block.
In the ISS block, each exercise is trained twice a week.
Intensity Vol/set Total vol

Day 1 “Low” “High” “60 %”
Day 2 “High” “Low” “40 %”
Table 2.1.5.1. Weekly Distribution of volume and intensity.
1. Exercises with isometric activity of key stabilizers.
1. Pick an exercise/load that allows for about 3min/90s

(Day 1/Day 2) of continuous activity when performed in
a fashion of one repetition with the left side alternated
with one repetition with the right side (about 7 to 10 sec-
onds per rep).
149
2. In each session, attempt to increase the number of con-

tinuous reps performed without resting. Include 0-2, 10-
15 seconds rest pauses (R-Ps) in the easiest position of
the exercise.
3. Use as many unloaded 15 sec. rest pauses needed to ac-
complish the total volume for the day. Stop the time
during rest pauses.
4. Gradually increase the total time per workout per week.
5. Increase the load when you can perform continuous reps
(no rest pauses) for 4min/ 3min (Day 1/Day2).
6. Record the time to the rest pause (if any) as well as the
time to complete the total time. (This may seem like an
awkward sentence, however, it is correct. The total time
to complete the overall exercise will be determined by
the duration of the rest periods between each set.)
2. Three-Stage Combination Exercise
Day1: 1-3 x 3+3+3 Day2: 1-3 x 2+2+2
1. Decide upon the exact speed of contraction and structure

of the repetition (See Section 2.0).
2. The initial load should allow for 40-60 seconds of con-
tinuous tension (equivalent to an 8-12RM load).
Therefore, the rep number for each component of the
combination exercise is 40-60 seconds divided by the du-
ration of one rep.
3. Example: Perform a one inch partial in the top, middle
and bottom (eccentric phase) positions of the lift at me-
dium speed = 20 sec/rep.
How to perform one repetition of a bodyweight squat
A. Squat one inch down and return to the start posi-

tion.
150
B. Squat to the middle of the range of motion and re-

turn to a position one inch above the middle
range.
C. Squate to the bottom of the range of motion and
return to a position one inch above the bottom
range.
D. Squat to the bottom of the range of motion and
return to the start position.
4. Determine an initial load that allows the athlete/client to

perform 3 repetitions of the first segment with an RPE of
3-4 out of 5.
5. Use rest pauses of 10-15 seconds in the easiest position
of the exercise to get 3+3+3 repetitions.
6. Add 1 set per workout per week to a maximum of 3 sets.
7. Increase the load when 3+3+3 repetitions can be per-
formed in a continuous fashion.
Day 2
1. Initial load = 105% of day one.

2. Use rest pauses of 10-15 seconds in the easiest position
of the exercise to get 2+2+2 repetitions.
formed in a continuous fashion.
3. Three-Stage Combination Exercise Finished with

High Rep Exercise.
As mentioned in section 1.11, apply 3 sets of 30 reps or 1 set of

100-200 reps with full range of motion to “strengthen the con-
nective tissue through an improvement of blood supply”.
To include such high rep exercises

1. Add 1 set of 30-50 reps as an additional segment of the
combination exercise.
2. Substitute one segment of the combination exercise with
1 high rep set of 30-50 reps.
151
Items 1 and 2: the initial load should allow the client to

complete 30-35 continuous repetitions at RPE 3.
3. Add 1 high rep set of 100-200 repetitions as a “finisher”

after completing all sets of the combination exercise.
Item 3: the initial loas should allow the client to complete

100-120 continuous repetitions at an RPE of 3.
4. Slightly increase the load of the high rep exercise when

all sets and all reps are performed (typically at least 100
repetitions).
5. Choose the initial load and apply progression as if you
were using a “regular” combination exercise.
4. Three Stage Combination Exercise with “fixed loads”
Day1: 1-3 x 1 min +1 min +1 min

Day2: 1-3 x 45 sec + 45 sec + 45 sec
Certain types of equipment, like sandbags, kettlebells, clubbells

or bodyweight exercises do not allow for the opportunity to ad-
just the training load in small increments. To accommodate fixed
loads
1. Choose an exercise/initial load that allows for 40sec(Day
1)/25sec(Day2) of continuous repetitions (with the cho-
sen speed) and results in an RPE of 3-4/5).
2. Use 1 unloaded rest period (RP) of 10-15 seconds if you
reach RPE 4/5 before the time is up. (Stop the clock.)
3. If reaching RPE 4 again before the time is up, take a
complete rest until the first segment is over.
4. Use one RP of 10-15 seconds in an unloaded position if
you need a break in the beginning of a new segment.
5. Add 1 set per workout per week to a maximum of 3 sets.
6. Increase the load or change the exercise when
1min+1min+1min / 45s+45s+45s can be performed in a
continuous fashion.
152
5. Basic MV Without Combination Exercises.
Use this MV in the first and possibly second macrocycle with a

client who has no training background. The MV is based on a
303 tempo and a 3-4 minute duration of sets on day 1, and a 2-3
minute duration of each set on day 2.
Day 1: 1-2 x 30-40

Day 2: 1-2 x 20-30
1. Determine a load that allows the athlete/client to perform

30-32(Day 1)/20-22(Day2) repetitions in a 303 tempo
(lift the weight in three seconds and lower the weight in
three seconds) ending the set with an RPE of 3 out of 5.
2. The athlete/client aims to perform as many repetitions
(up to 40/30) as possible in each set with a moderate
RPE. The athlete/client may apply rest-pauses of 10-15
seconds every 5-10 repetitions to complete the set.
3. Increase the load with 2.5-5 kg when 40/30 continuous
repetitions are performed in one set.
General Comments
Rest period duration between sets should be around 60 seconds

(or less).
Rest period activity should focus on activating “weak” (as de-

termined by muscle testing) muscles manually or stretching tight
areas.
Finishers should focus on high rep sets as explained above, or

extra sets for the weaker limb, if there is a strength difference.
High level athletes may “overshoot” with intensity in one or two

extra warm up sets, to increase activation of the nervous system.
153
Jump/Throw Training
Training intensity starts low in the bracket and increases de-

pending on the accomplished volume, to stay within the
repetition bracket.
Training volume starts low within the bracket. The number of

sets per exercise are independently increased throughout the
block.
In the ISS block, each jump/throw exercise is trained twice per

week.
Intensity Vol/set Total vol

Day 1 “High” “Low” “40 %”
Day 2 “Low” “High” “60%”
Table 2.1.5.2. Weekly distribution of volume and intensity for jump/throw train-
ing.
1. Horizontal multiple response jumps:
Day 1: ? x 10-17 Day 2: ? x 18-25
1. Assess the maximal length of 10/18 (day1/day2)

jumps of the chosen kind.
2. Divide the distance by 10/18 to obtain the average

sub-maximal power output per jump, specific to that
number of jumps.
3. Place a marker at 17/25 times the length.
4. Use as many unloaded 10-15 second R-Ps as needed

to accomplish the target distance in all the planned
sets for the day.
5. Add 1 or more set per workout, per week to match

the chosen progression of volume.

154
6. Increase the load when the athlete/client accom-

plishes the target distance with 17(Day 1)/25(Day 2)
consecutive jumps in one or more sets.
2. Vertical multiple response jumps
Day 1: ? x 10-17 Day 2: ? x 18-25
1. Assess the average height of 10/18 (day1/day2) con-

secutive jumps of the chosen kind. This is done most
efficiently using a contact mat or a myotest device
(www.myotest.us).
2. Depending on your chosen exercise and available

equipment, establish a way to give exact feedback on
jump height from jump to jump to ensure the average
height is being accomplished. Further, jumping AND
reaching enhances the effectiveness of the jump train-
ing. An ideal combination of equipment may be a
myotest (or jump mat) and a vertec
(www.vertec.com). .
3. Use as many 10-15 seconds R-Ps as needed to ac-
complish the target height for 17/25 jumps in all the
planned sets for the day.
155
4. Add one or more set per workout, per week to match

the chosen progression of volume
5. Increase the load when you accomplish the target
height in 17/25 consecutive jumps in one or more
sets.
3. Low position jumps, box jumps and heavy bag ex-

ercises.
Day 1: ? x 10-17
Day 2: ? x 18-25
1. Begin with a jump variation (possibly with a

load) that allow for 10/18 (day1/day2) jumps to
be completed with an RPE of 3-4 out of 5 and
RTE (rate of technique) of 4-5 out of 5.
2. Use as many unloaded 10-15 seconds R-Ps as
needed to accomplish 17/25 jumps in all the
planned sets for the day.
3. Add one or more set per workout, per week to
match the chosen progression of volume.
4. Increase the load when 17/25 continuous jumps (a
set with no R-P) can be completed in one or more
sets with an RPE of 4-5 out of 5 and RTE of 4-5
out of 5.
4. Sub-maximal throws for length.
Day 1: ? x 10-17
Day 2: ? x 18-25
1. Pick a low to medium load suitable for the skill

level of the athlete.
2. Determine the maximal distance that the load can
be thrown using the chosen exercise.
3. Place two markers apart at a distance of approxi-
mately 70-80% of the measured maximal
distance.
156
4. Perform 10-17/18-25 throws per set. Execute

each set by having athlete/client throw the im-
plement, immediately jog to pick it up, and with
no rest, stand behind the second marker and
throw the implement back to the first marker. An
implement that does not roll from the spot where
it lands is ideal for this method variation.
6. Increase the distance between markers, or the
load when the distance is accomplished on 17/25
throws in one or more sets and the sets are per-
formed with no pauses.
5. Medicine ball throws against wall or rebounder.
Day 1: ? x 10-17
Day 2: ? x 18-25
1. Pick a low to medium load to suit the exercise, as

well as the athlete.
2. Choose the optimal height (a zone) on a wall that
the throws should hit, as well as optimal rebound
height to allow for a fast, stretch, shortening cycle
to be executed in each throw.
3. Determine a distance from the wall where the ath-
lete can receive a medicine ball within the
optimal height for 10/18 (day1/day2) consecutive
throws. The medicine ball must make contact
with the wall, within the zone, on each throw.
Use medicine balls of different weights on Day 1
vs. Day 2 if possible.
4. The athlete performs as many consecutive throws
as possible, receiving the medicine ball at the op-
timal height and behind the target distance. If -
before 17/25 throws are accomplished - the ball is
received below the optimal height or drops to the
floor before hitting the wall, the athlete moves
157
closer to the wall and performs the remaining

number of throws.
6. Move the athlete away from the wall or increase
the load when the medicine ball is received at the
optimal height and behind the target distance in
17/25 throws in one or more sets.
6. Non-impact plyometrics (upper or lower body)
Day 1: ? x 20-30
Day 2: ? x 40-50
1. Select the exercise.

2. Find a speed on a metronome where the target
range of motion can be achieved in approximately
20/40 repetitions, possibly with a slight tensing of
the muscles towards the end of the set.
4. Increase the speed of the metronome when 30/50
reps can be accomplished in one or more sets
with no excessive tension towards the end of the
set.
Training intensity starts low within the bracket and increases,

depending on the heart rate response to the training, to stay
within the target training zones.
Training volume starts low within the bracket and increases in-
dependently through an increase in length of and/or number of
intervals per workout.
In the ISS block, AEE and/or AEP is trained 3-5 times per week.
158
Intensity Vol/set Total vol Work:Rest

Day 1 “High” “Low” 20% 1: 3/4
Day 2 “Low” “High” 50% 1 : 1/5-1/3
Day 3 “Med” “Med” 30% 1:1/3-1/2
For simplicity, a structure using three weekly workouts is

shown. With four weekly workouts, the distribution of the total
volume (in percent) may be 10-40-20-30 (day 1, 2, 3, 4 respec-
tively). With five weekly workouts the distribution of the total
volume (in percent) may be 10-40-5-30-15 (Day 1, 2, 3, 4, 5 re-
spectively).
If circuits are used, divide the chosen interval length into (equal)
segments corresponding to the number of exercises. For exam-
ple, if 2 minute intervals, with four exercises in a circuit fashion
are chosen, each exercise is performed for 30 seconds.
The MVs in the ISS block require the selection of three different
interval lengths in the AEE and AEP brackets. As stated in sec-
tion 2.1.2, AEE and AEP are used on alternating training days in
order to vary the intensity of training as well as to create a
smooth transition into more intense training in the SIS block.
Therefore, you may choose one or two of these intervals to be in
the AEE bracket (1-4 [and up to 8] minutes) and one or two of
these intervals to be in the AEP bracket (1)1.5-2 minutes. For ex-
ample, intervals of 4, 2 and 1 minute duration. For each of the
interval durations you must choose one corresponding intensity
so that each training session is performed with a different inten-
sity.
1. Patient Runners Intervals

1. Pick three different interval lengths in the
AEE and AEP brackets and three correspond-
ing intensities that are low within the
bracket(s). (Refer to Table 2.1.4.2). Use the
Karvonen Formula to establish a target heart
159
rate value and instruct the client to train

within +/- 3-5 beats of that value.
2. Add one or more set per workout, per week

to match the chosen progression of volume.
3. Increase target intensity by 5%, as well as the
movement speed, when all intervals are per-
formed with a heart rate below the target
zone.
2. Three Intervals Structure (same length within

the workout)
AEE and AEP brackets and three correspond-
ing intensities that are low within the
bracket(s). (Refer to Table 2.1.4.2). Use the
Karvonen Formula to establish a target heart
rate value and instruct the client to train
3. Continuously adjust movement speed to stay
within the target heart rate zones.
3. Increasing Length Interval Structure

AEE and AEP brackets that are of short dura-
tion within the brackets and three
corresponding intensities that are low within
the bracket(s). (Refer to Table 2.1.4.2). Use
the Karvonen Formula to establish a target
heart rate value and instruct the client to train
2. Increase the interval length by 10 or more
seconds from workout to workout. (In this
MV, duration and not number of intervals is
increased.)
160
3. The athlete/client aims to maintain, or even

increase, average movement speed despite the
gradually longer intervals. However, move-
ment speed must be adjusted from interval to
interval speed to stay within the HR Zone.
4. Changing Speed Within The Interval

This method may be particularly useful for ath-
letes from martial arts, team sports and racquet
sports due to the repeated accelerations required.
As mentioned in section 2.1.3, use specific

movements with low similarity but some transfer
to the sport. The workouts may be a mix of lifting
type movements, translatory movements (e.g
sprinting and footwork) and very simple sport-
specific movements.
1. Pick 3 different interval durations and corre-

sponding intensity brackets with a difference
of 5% between the upper and lower limit in
the bracket. Use the Karvonen Formula to es-
tablish corresponding heart rate values.
2. Aim to start each interval with the heart rate
in the lower end of the interval but quickly
raise the heart rate above the high end of the
bracket by increasing movement speed.
3. Immediately slow down just enough to drop
the heart rate to the lower end of the bracket.
4. Repeat steps 2 and 3 for as many times as
possible within the interval.
Heart rate monitors that can be programmed to beep

when the heart rate registers outside the programmed
ranges are ideal for this method variation.
161
5. Intensity/Duration Pyramid
This method variation should be chosen, if for appro-
priate reasons, an anaerobic lactic component is
desired in the ISS block. Aerobic and glycolytic
training may have incompatible training effects (42),
but the goal in a situation with a very short prepara-
tion period is to optimally, not maximally, develop
the needed components. To accomplish this goal, cer-
tain compromises have to be made.
With the intensity pyramid, the intensity changes

within the workout, instead of changing from day to
day within the week. To match differences in inten-
sity, the duration of each interval also changes within
the workout.
The intensity/duration pyramid is an example of a

“parallel” strategy, where the goal is to develop
the aerobic and glycolytic system in parallel.
1. Pick three different target intensity brackets

(5% difference between the upper and lower
end of the bracket) with corresponding dura-
tions in the AEE zone, AEP zone and AGC
(anaerobic glycolytic capacity) zone.
NOTE: As a variation of this MV, you

may choose three different intensities and
durations that are all within the aerobic
zone.
2. Use the Karvonen Formula to establish corre-
sponding heart rate values for the AEE and
AEP zones. Use a percent of maximal power
or a subjective measure of a maximal effort
given the distance to establish movement
speed for the AGC zone.
162
3. In each workout, aim to perform the intervals

in the sequence of AGC - AEP - AEE.
4. Increase the length of each interval by 10 sec-
onds or more per workout, per week to match
the chosen progression in volume.
5. Adjust movement speed to stay within the
target heart rate and power zones.
6. Aerobic Threshold Training

This method is to be used by the endurance athlete in
combination with AEE and or AEP intervals of
“long” duration on other training days.
1. Determine the aerobic threshold through test-

ing.
2.
Perform 1-2.5 hours at the heart rate
zone/power output associated with the aerobic
threshold, gradually increasing the duration of
the workout (161).
3. Within each workout, shorter periods of
higher intensities may be used. E.g. Divide
the target heart rate zone in three. Spend the
first third of the training time in the lower
third of the zone, the second third of the time
in the middle end of the zone, and the last
third of the time in the upper end of the zone.
7. Basic Continuous Training

This method variation may be used by the average
fitness client.
1. Assess the maximal heart rate through direct or

indirect means.
2. Perform the following sessions within a week:
Day1: 20-30 min at 65-70% max HR (breath-
ing is heavier, speaking is difficult)
163
Day 2: 30-40 min at 60-65% max HR (can

speak in short sentences)
Day 3: 40-60 min at 55-60% max HR (can

keep up a conversation)
3. Increase the duration of activity from week to
week, if time permits.
4. Increase the movement speed when the target du-
ration can be performed at the lower end/ outside
the target heart rate zone.
5. Depending on the fitness level of the client, inten-
sities up to 90% of maximal heart rate may be
used (123).
Overall recommended rest period activity:

 Manually stimulate muscles that are not firing optimally.
 Stretch tight muscles that may inhibit proper range of
motion or limit and change optimal recruitment patterns
of the muscles involved.
164
Kammilla Juhl, Thomas Laybourn, World Champions Bad-

minton 2009: A very tall player, Kamilla benefitted from multi-
directional lunges. Thomas, on the other hand, is naturally fast and
explosive and his only concern is to stay injury free.
165
2.2 Block #2: Structure – Isolation – Stability (SIS)
2.2.1 Goal of SIS

Develop structural strength, weak links, stability (endurance of
tonic muscles) and the anaerobic lactic system.

Weak links 1 1 3 3 3 4 1
Kinetic
chain
2-3 2-3 1 1 1 1 3
End of tonic
muscles
1 2 3 3 3 4 3
(Strength
of) prime 3-5 2-3 1 1 1 4 5
movers
Structural
Strength
2-3 1 3 3 3 4 5
Functional
strength
3-5 2-3 1 1 1 4 5
Maximal
strength
3-5 2-3 1 2-3 2-3 4 5
Maximal
Power
3-5 3-5 2-3 1 3-4 4 5
Maximal
Speed
3-5 3-4 2 1 3-4 4 5
Sport spec
comb of
power,
3-4 3-4 3-4 3-4 1 4 5
speed, end

element.
166

ondary effect of training another aspect. The goal is a high/near
maximal improvement of that particular aspect.


fatigue).

2.2.2 “First choice” Strength Training Workout

The structure of the strength training workout in the SIS block is
similar to that of the ISS block. The use of training methods is
different, as each exercise is now trained one day with rep-e(ld)
and one day with rep-e(sd) (see table 2.0.7).
As rep-e (sd) involves a higher training intensity, this method is

used when the exercise is trained “early” in the workout and rep-
e(ld) is used when a given exercise is trained “late” in a workout
(see table 2.2.1).
167

A1. AE (1), rep-e(sd) A1. AE (5), rep-e(sd) A1. AE (3), rep-e(sd)
A2. AE (2), rep-e(sd) A2. AE (6), rep-e(sd) A2. AE (4), rep-e(sd)
B1. AE (3), rep-e(ld) B1. AE (1), rep-e(ld) B1. AE (5), rep-e(ld)

B2. PP(1), rep-e(sd) B2. PP(3), rep-e(sd) B2. PP (2), rep-e(sd)
C1. AE (4), rep-e(ld) C1. AE (2), rep-e(ld) C1. AE (6), rep-e(ld)

C2. PP (2), rep-e(ld) C2. PP (1), rep-e(ld) C2. PP (3), rep-e(ld)
Table 2.2.1. Structure of strength training workout and use of training methods
in SIS.

A1. AE (1), A1. AE (5), A1. AE (1), A1. AE (5),
rep-e(ld) rep-e(ld) rep-e(sd) rep-e(sd)
B1. AE (2), A2. AE (6), B1. AE (2), A2. AE (6),
C1. AE (3), B1. AE (7), C1. AE (3), A3. AE (7),

C2. PP (1), B2. PP (3), C2. PP (1), A4. PP (3),
D1. AE (4), C1. AE (8), D1. AE (4), B1. AE (8),

D2. PP (2), C2. PP (4), D2. PP(2), B2. PP (4),
Table 2.2.2. Structure of the strength training workout in SIS blocks and the
use of methods. Four workouts per week.
Variations:
Notice that the three workouts template employs “fatigue cy-

cling”, while the 4 workouts template uses the same sequence of
exercises (Workout 1 vs. Workout 3, Workout 2 vs. Workout 4).
Fatigue cycling may be most appropriate if all the AE are

equally demanding. However, if a certain AE is considerably
more demanding than others ( for example, a Stiff-legged Dead-
lift vs. Seated External Shoulder Rotation with Dumbbells), the
demanding AE should, in general, be placed first.
168
Note: Using Stiff-legged Deadlift to improve hip extension

strength is an example of “tweaking” a primal pattern to target a
weak link.
A word of caution if fatigue cycling is used. An athlete may be

able to complete a certain number of repetitions with a given
load, if (s)he is rested, but not be able to complete nearly the
same amount of repetitions in the fatigued state.
A staggered exercise system, finishing all sets of one exercise
before moving to the next (130), may also be used when appropri-
ate. An example would be to alternate sets with the left and right
arm for a unilateral exercise (see Workout 1 and 3, exercises A
and B).
Supersets with three or four exercises may be applied when ap-

propriate. This strategy may save training time but would be
difficult to carry out in most commercial gyms (see example
Workout 4).
Instead of training each exercise once a week with rep-e (ld) and
once a week with rep-e (sd), each exercise may be trained twice
a week with rep-e (sd).
A jump or a throw may take a “spot” in a strength training

workout.
Anaerobic lactic method may be used 2-4 times per week de-
pending on the goals, as well as the training level of the
athlete/client.
A division of the anaerobic lactic method, anaerobic glycolytic

capacity (AGC) and anerobic glycolytic power (AGP) (See Ap-
pendix 2), is now introduced.
169
Workout 1 Workout 2 Anaerobic Fit-

ness Circuit
A1. Cyclic 1 A1. Cyclic 1 A1. Running
(AGC) AGC) A2. Arm Cycle
A2. Cyclic 2 A3. Bike
AGC) A4. Row
Table 2.2.3. “First choice” energy system workout for cyclic sport in the SIS
block. Third column shows example of an Anaerobic Fitness Circuit.
The athlete participating in cyclic sports may now focus on the

sport activity, while the person using this anaerobic training for
fitness gains, may use a superset or even a circuit to maximize
lactate concentrations. Such a circuit could involve alternating
an upper extremity with a lower extremity ergometer (See Table
2.2.3).

A1. Exc 1 A4. Exc 4 A1. Exc 3 A4. Exc 6
(AGC) (AGP) (AGC) (AGP)
For team sports, racquet sports or martial arts requiring complex

metabolic conditioning, AGP and AGC may be alternated on
different training days. Alternating AGC and AGP may also
serve to prevent overtraining as the intensity of work differs be-
tween the two (see “Method Variations”, 2.2.5).
Fatigue cycling may be particularly appropriate during intense

anaerobic training, for mental reasons but also to simulate a
competitive environment (maintaining accurate performance in
the fatigued state).
The use of AGC, AGP or even the AEE and AEP method may
be guided by the end goal of the macrocycle.
170
 If the end goal is maximal speed (through the SPP

block), focus on AGP in short intervals.
 If the end goal is clearly AGP or AGC (through the SEP
block), focus on the other factor in the ISS block.
 If the end goal is fat loss or muscle building, focus on
AGC.
 If the end goal is not clearly AGP or AGC, you may
structure the intervals according to the structure of your
competition (for a full explanation of this strategy see
Appendix 4).
The anaerobic alactic method (sprint work) may be included –

keep the volume low - early in workouts to enhance recruitment
of muscle fibres during the aerobic work (128).
“First Choice” Jump/throw Workout
In the SIS block each jump/throw exercise is trained twice a

week in two similar workouts. Exercise order may be changed in
order to apply fatigue cycling.
Workout 1 Workout 2
B1. Throw 1 (dyn-e) A3. Jump 3 (dyn-e)
C1. Throw 2 (dyn-e) C1. Throw 1 (dyn-e)
D1. Jump 3 (dyn-e) D1. Jump 1 (dyn-e)
E1. Throw 3 (dyn-e) E1. Throw 2 (dyn-e)
Table 2.2.5: Structure of jump/throw workouts
Variations:
If muscle mass and maximal power are the goals (example shot
put, hammer throw), several jump exercises may be sequenced
with short rest periods to stimulate anaerobic metabolism (see
workout 2). In such a scenario, jumps may be progressed from a
natural shorter contact time to a naturally longer contact time.
171
If muscle mass and anaerobic capacity/power are the goals,

jumps or throws with a long contact time (for example, frog
jumps), work very well with energy systems training to develop
these goals.
See also Appendix 1 for guidelines on how to create combined

workouts.

Strength Training Workouts
 Combination exercises with 2-3 components and the following

characteristics: Standing, whole body, 3-plane and variations
in stance, grip and range of motion.
 Lightly loaded or unloaded full range of motion exercise.
Use the same combination exercise in both workouts (where that

given AE or PP is trained). You may not be able to select com-
bination exercises for all the training goals. Combination
exercises in the strength training program may include walking
with the weight, “stomping” or light jumping.
The lightly loaded/unloaded exercise may be performed as a fin-

isher or on recovery days. Depending on the specific exercise,
this unloaded variation (for example, a bodyweight squat) may
also fit into an aerobic interval.
Jump/throw Workouts
 Unilateral (single-leg), horizontal and/or vertical jumps

with variations in landing joint angles (hip, knee and an-
kle) as well as take off direction (for example by jumping
forward in a diagonal pattern). “Stick the landing” on 50-
75 % of the jumps. Loaded horizontal jumps should be
172
performed against horizontal resistance. For example, a

dragging sled attached to the waist of the athlete/client
with a long rope/cable. Load vertical jumps should be
performed with a weighted vest that keeps the arms free
to reach.
 Bilateral or unilateral “low position jumps” (sub-

maximal jumps with short contact time, without extend-
ing hips/knees/ankles). A normal full extension of the
hip/knee/ankle may be used in 30-50% of the jumps (for
example, 2 low-position jumps followed by 1 complete
take off). Weights in the form of medicine balls, sand-
bags, barbells etc. may be held at chest height or on the
back.
 Non-impact plyometrics. Relevant throwing movements
with a medicine ball held in one or two hands. Perform
2-3 movements at a rate of one movement per second
without releasing the ball, followed by one regular throw.
 Sub-maximal throws of various kinds with heavier
equipment, compared to the ISS block.
Each chosen exercise is used twice a week. Combination exer-

cises can be created and used for many types of jumps and
throws. Training may be performed in sand, water or on grass to
keep impact forces low. Jumps may be performed onto a box for
the same reason.
Gradually increase the number of foot contacts performed on the

competitive surface (a track or hardwood floor). Do not perform
jumping exercises on concrete floors, even though concrete may
be the competitive surface.
Energy Systems Workouts
Acyclic sports. (team sports, racquet sport, martial arts). Use

sport-specific movement, but outside the sport context. In the
173
case of racquet sports, sport-specific movement outside the sport

context may involve performing specific foot patterns, but with-
out having to react to a ball. In the case of martial arts, sport
specific movement outside the sport context may involve any
kind of heavy bag work.
Cyclic sports. (running, rowing, biking etc). In this block the

athlete should perform their energy systems workout in their
sport-specific environment. A low portion (no more than 20%)
of the training may be performed in a non-specific environment.
The fitness client may select a variety of ergometers and include

certain strength exercises (whole body, performed at a high rate
– one movement per 1-2 seconds) in an interval format.
Uphill sprinting may be an excellent choice for the athlete and

the fitness client, as uphill sprinting provides enhanced muscular
loading in both the swing and stance phases (148).
General Warm Up
The most important primal pattern may be included in a general

warm up, as a finisher in the strength training workout, or as part
of the energy system workout. Also, light jumps and throws may
be used in the warm up to help prepare the athlete for the more
intense jump training in the SSP, SPP and SEP blocks.
The key sport-specific activity (whatever that is) should be part

of a daily mental rehearsal.

Section 2.2.4 shows the suggested volume and intensity brackets
for the SIS block. These brackets – where the upper end can be
up to four times the lower end - are based on research and prac-
tical experience of what works.
174
ets and in the higher end of the brackets?” you may ask.

intensity within the bracket for the SIS block.
1. The training level of the athlete (see section

1.1)
The SIS block may be introduced during the second or

third year of training, depending on the chronological age
of the athlete/client.
Introduce the SIS block with low intensity within the

brackets (strength training and plyometric training) and a
low volume of glycolytic training.
2. The hormonal status of the athlete (See section

1.1)
If the athlete client has ANY hormonal imbalances (ad-

renal fatigue, excess cortisol, lowered anabolic hormones
etc.) the volume of training should be limited (regardless
of training age) to 1-3 developmental days per week with
the total volume at the lower end (or even outside) the
bracket. (Recovery and active rest workouts should
dominate).
There is no major influence of hormonal status on the

choice of intensity in the ISS block.
3. Seasonal variations (1.4)
As described in section 1.4 it may be beneficial to the

progress of the athlete/client to reduce the volume of
training during winter and increase the volume of train-
175
ing during the summer as shown in table 1.4 (reprinted

below).
Summer Winter
# of training
4-5 2-3
sessions per week
Duration of training
60-75 min 30-45 min.
sessions
Table 1.4.
During the winter, the total volume will be in the lower

end of the bracket. There is no major influence of season
on the choice of training intensity. However, the glyco-
lytic training may induce heavy respiration, which may
be contraindicated in cold climates unless the ath-
lete/client is accustomed to the conditions.
4. Application of concentrated loading, func-

tional overreaching or an impact micro cycle
(section 1.7)
If a concentrated loading, functional overreaching or an

impact microcycle is chosen, the training volume should
be around the upper end of – or maybe even outside
(100-200% above normal) the bracket. If concentrated
loading, functional overreaching or an impact microcycle
is chosen, the training intensity should be in the lower
end of the bracket.
Concentrated loading, functional overreaching or an im-

pact microcycle should be applied according to the
guidelines laid out in section 1.8 and only if the ath-
lete/client has an optimal hormonal profile.
On a very practical side note. If unilateral exercises are

chosen, it can be necessary to choose a volume in the
lower end of the bracket in order to accomplish the entire
training session within a reasonable timeframe. The same
176
consideration is valid when isometric holds that extend

the duration of each repetition are used.
Refer to Tables 2.2.4.1-3 below for the volume and in-

tensity brackets.
Duration Repetitions/ Repetitions/

%1RM
(set) session week
Assistance 20-75/ 90s-4min/
50-85 100-170
Exercise 76-95 20-70s
Primal Pat- 20-75/ 90s-4min/
40-70 80-140
tern 76-95 20-70s
Table 2.1.4.1. Volume and intensity guidelines for strength training
exercises in the SIS block. Count only repetitions within the intensity
bracket. (Based on Table 2.0.2, 2.0.9 and 2.11).
The two “intensity”and duration brackets reflects that

both rep-e(ld) and rep-e(sd) are used in this block (see
Table 2.2.2). The intensity bracket for rep-e(sd) is
slightly increased compared to the basic Table 2.0.10, to
accommodate the 85-95% intensity range indicated as
optimal to elicit a natural testosterone response (see sec-
tion 1.11).

Energy Systems
(%) Duration Session Week
Aerobic
70-90 1-4(8) m 20-60 m 0-60 m
Endurance
Aerobic
90-100 (1)1.5-2 m 15-45 m 0-45 m
Power
Anaerobic
45-90 15-90 s 10-30 m 20-120 m
Glycolytic Cap.
Anaerobic
70-100 15-50 s 5-15 m 10-60 m
Glyc. Power
Phosphagen
75-90 15-30 s 3-10m 0-5 m
Power(long)
Phosphagen
90-100 5-15 s ?m 0-3 m
Power(short)
Table 2.2.4.2. Volume and intensity guidelines for energy systems training in
the SIS block. Count only minutes working within the intensity interval (Based
on Appendix 2, Table 2.0.10, the work of Doctor Jens Bangsbo, University of
Copenhagen, ref 28, and ref 141, 150, 151)
177
Foot contacts or throws per ..

Set Session Week
5 10-25 80-300 100-300
4 10-25 150-250 150-500
(20-50 cm), throws
Bounding exercises (2 and 3-25/10-
3 50-250 150-500
1 leg) 40+ m
3 3-6(10) 12-60 **********
isotonic method
Drop jumps, upper or lower
2 5-10 15-40 **********
body, throws
Shock tension, depth land-
1 5-8 15-40 **********
ings (upper or lower body)
SIS block. For unilateral jumps or throws the suggested volume is volume per
leg. The table is based on references 152,153, 154, 155, 156 and Appendix 2.
Jumps/throws of intensity level 3 and 4 are also used in SSP,

SPP and SEP (depending on the specific goals of the ath-
lete/client). When jumps/throws of intensity level 3 and 4 are
used in SSP, SPP or SEP the actual impulse levels during land-
ing and takeoff will be higher due to less fatigue, a higher degree
of voluntary effort and a higher level of readiness.

NOTE: This section describes the FPM method variations (a
specific set of program variables) to use within the structure of
orkouts and exercises suggested above.
Strength Training
Training intensity for (rep-e (sd), starts higher compared to ISS

but low in the bracket. Training intensity is increased independ-
ent of the progress of the client towards the top of the bracket.
(Total) training volume starts lower than the end of ISS. Total
volume is increased independently towards the top of the
178
bracket. Volume per set is kept constant and through the use of
the “rest pause technique” volume per segment of each set is
gradually decreased.
In the SIS block each exercise is trained twice a week.
Intensity Volume/Set Total volume

Day 1 “Low” “High” “High”(60%)
Day 2 “High” “Low” “Low”(40%)
Table: 2.2.5.1. Weekly distribution of volume and intensity of strength training
in the SIS block.
If the goal for certain assistance exercises is purely endurance of

stabilizer muscles, these assistance exercises may be trained with
the rep-e(long duration) on both training days, as outlined in the
ISS block.
1. Day 1, Rep-e (long duration).

Day 2, Rep-e (short duration).
Day 1: ? x 8/7/6+8/9/10 (16 reps total per set)

Day 2: ? x 4/3/2+4/5/6 (8 reps total per set)
(Repetitions per set are based on a goal of 2-min. (Day 1)

and 1-min. (Day 2) with total time under tension using a 5
second eccentric phase in combination with the 1¼ tech-
nique. This results in repetitions that are approximately 8
seconds in duration.)
1. Pick a 2-stage combination exercise.

2. Determine an initial load that can be completed for
8(Day 1)/4(Day2) repetitions at RPE 3-4 out of 5 for
the first stage.
3. The athlete/client performs 8/7/6 + 8/9/10 repetitions
(Week 1/2/3 respectively) for a total of 16 repetitions
per set. In ALL workouts, the first stage of the com-
bination exercise is performed for the first half of the
179
total number of repetitions and the second stage for

the last half of the total repetitions.
4. The second part of each set (the 8/9/10 repetitions) is
performed in a rest-pause fashion. After completing
the first part of the set, the athlete/lifter continuously
evaluates RPE. If RPE is
 3-4, the athlete continues.
 4-5, the athlete decreases load 2.5-10(20)
pounds + takes a complete rest period of 10-
15 seconds (keep the process of changing the
load + the rest as short as possible).
5. Add 2.5-10 pounds to the initial load each week. Add
one or more sets per week to match the chosen pro-
gression on volume.
6. The numbers are different but the system is the same
on day 2.
Note: The tempo is always selected first. Subse-
quently, the number of repetitions per set is
chosen to match the desired time under tension.
2. Day 1, Rep-e (short duration).

Day 2, Rep-e (short duration).
Day 1: ? x 4/3/2 + 4/5/6 (8 repetitions total)

Day 2: ? x 3/2/1 + 2/3/4 (5 repetitions total)
The numbers outlined are based on 70 and 30-40 seconds

(Day1/Day2) with time under tension per set and 8 seconds
per repetition (5 second eccentric phase combined with the
1¼ technique.

2. Determine an initial load that can be completed for
4/3 repetitions (Day1/Day2) at RPE 3-4 out of 5 for
the first stage.
3. The athlete/client performs 4/3/2 (Week 1/2/3) +
4/5/6 repetitions for a total of 8 repetitions in all
weeks. In ALL workouts, the first stage of the com-
180
bination exercise is performed for the first half of the

total number of repetitions and the second stage for
the last half of the total repetitions.
4. The second part of each set (the 4/5/6 repetitions) are
done in a rest-pause fashion. After completing the
first part of each set, the athlete/lifter continuously
evaluates RPE. If RPE is
 4-5, the athlete decreases load 2.5-10(20)
pounds + takes a 10-15 seconds complete rest
(keep the process of changing the load + the
rest as short as possible).
5. Add 2.5-10 pounds to the initial load each week.
6. Add one or more sets per week to match the chosen pro-
gression on volume.
7. The numbers are different, but the system is the same for
day two.
3. Day 1, Rep-e (long duration).

Day 2, Rep-e(short duration) (“Fixed” load).
Day 1: ? x 8/7/6+8/9/10
Day 2: ? x 4/3/2+4/5/6
Examples of equipment and exercises where the load maybe

considered “fixed”include kettlebells, sandbags, clubbells,
bodyweight.
(Repetitions per set are based on a goal of 2 minutes (Day 1) and

1 minute (Day2) with total time under tension using a 5 second
eccentric phase in combination with the 1¼ technique. This re-
sults in repetitions that are approximately 8 seconds in duration.)
1. Pick a combination of a 2-stage combination exercise

and appropriate load that allows the athlete/client to
181
complete 8 repetitions at RPE 3-4 out of 5 for first stage

of the combination exercise.
2. Perform 8/7/6 + 8/9/10 (Week 1/2/3) for a total of 16
repetitions per set in all weeks.
3. The second part of each set (the 8/9/10 repetitions) are
performed in a rest-pause fashion. After completing the
first part of each set, the athlete/lifter continuously evalu-
ates RPE. If RPE is
 4-5, the athlete slightly changes the execution of
the exercise to decrease the tension on the muscle
(see below) + take a 10-15 seconds complete rest.
4. With little or no option to change the external load, key
ways to increase the tension on the muscle include, In-
crease the range of motion (example, lowering deeper
into a one arm push up), increase the lever arm
(clubbells mazes, hammers), increase cocontraction,
increase height (KB swings). Apply the most appropri-
ate strategy in order to increase the tension on the target
muscles from week to week.
5. Add one set per workout per week to match the chosen
progression on volume.
6. The numbers are different but the system is the same for
Day 2.
4. Basic Method Variation
Day 1: ? x 4-8
Day 2: ? x 2-4
This basic method variation simplifies the program. Combina-

tion exercises and the rest- pause technique are not used. The
intensity is increased dependently of the accomplished volume
per set.
This method variation is suitable for a variety of tempos.
182
1. Determine a load that allows the athlete/client to perform

4/2 repetitions (Day 1 /Day 2) with an RPE of 3-4 out of
5.
2. Increase the load with 2.5-5 kg when 8/4 repetitions (Day
1/Day 2) can be performed in one or more sets.
3. Increase the volume by one set per workout, per week to
match the chosen progression on volume.
General Comments
Rest period duration should be around 60-90 seconds (or less).

Rest period activity should focus on activating weak muscles (as
determined by muscle testing) manually or stretch tight areas.
Finishers should focus on high rep sets as explained above, or

extra sets for the weaker limb, if there is a strength difference.
Jump/Throw Training
Training intensity starts higher compared to the end of the ISS

block, but low within the bracket for the SIS block. Throughout
the sequence of the workouts in the SIS block, training intensity
is increased independently towards the top of the bracket.
Total training volume starts lower, compared to the end of the

ISS block. Total training volume is increased independently to-
wards the top of the bracket. Volume per set is kept constant and
through the use of the “rest pause technique” volume per seg-
ment of each set is gradually decreased.
In the SIS block each jump/throw exercise is trained twice a

week:

Day 1 “High” “Low” “Low”(40 %)
Day 2 “Low” “High” “High”(60%)
Table 2.2.5.2. Weekly distribution of volume and intensity of
jump/throw training in the SIS block
183
1. Horizontal Multiple Response Jumps
Day 1: ? x 14
Day 2: ? x 22
The target volume per set is slightly reduced to 14/22

compared to the ISS block to support the increase in in-
tensity.
1. Choose an exercise, possibly with load, that can be

performed for 10/18 (Day 1/Day 2) consecutive
jumps (with RTE 4 out of 5).
2. The athlete aims to perform 14/22 jumps in all sets
and keeps a record of the longest distance jumped.
3. Throughout each set the athlete continuously evalu-
ates RPE and applies 10-15 seconds R-P's as needed
(shaking legs to reduce tension). If RPE is
 4-5, the athlete decreases the load "if possi-
ble" and takes 10-15 seconds of complete rest.
("If possible" refers to the possibility that the athlete
may not be able to use a load at all, OR the load used
is so small that one decrease brings it to zero)
4. Add one set and 5-1 pounds per workout, per week to
2. Vertical Multiple Response Jumps
Day 1: ? x 14
Day 2: ? x 22
1. Chose an exercise, possibly with load, that can be

jumps ending at RPE 3-4 and RTE 4.
2. The athlete’s aim is to perform 14/22 jumps (Day
1/Day 2) in all sets. Keep a record of the best average
jump height for a whole set. As mentioned in the de-
184
scription of the SIS block, a myotest unit or a jump

mat in combination with a vertec (www.vertec.com)
may be an ideal combination for thorough measure-
ment of jump height and simultaneously provide the
athlete with a marker to reach for.
3. Continuously evaluate RPE and apply 10-15 seconds
R-Ps as needed (shaking legs to reduce tension). If
RPE is
 4-5, the athlete decreases load "if possible" and
takes 10-15 seconds of complete rest.
("If possible" refers to the possibility that the athlete may
not be able to use a load at all, OR the load used is so
small that one decrease brings it to zero.)
4. Add one set and 5-1 pounds per workout, per week to
3. Low-position Jumps (horizontal or in place)

or Jumps to Box
Day 1: ? x 14
Day 2: ? x 22
1. Chose an exercise, possibly with load, that can be

jumps. The athlete should end the set at RPE 3-4
and RTE 4.
2. The athlete’s aim is to perform 14/22 jumps (Day
1/Day 2)in all sets. Depending on the exact nature
of the chosen exercise, it may be difficult to
measure performance.
3. Continuously evaluate RPE and apply 10-15 sec-
onds R-Ps as needed (shaking legs to reduce
tension). If RPE is
 4-5, the athlete decreases the load "if possi-
ble" and takes a 10-15 seconds of complete
rest.
185
("If possible" refers to the possibility that the

athlete may not be able to use a load at all,
OR the load used is so small that one de-
crease brings it to zero).
Note: If the exercise is box jumps, "decreas-
ing the load" may involve jumping onto a
lower box.
4. Add 5-1 pounds and one set (or more) per work-
out, per week to match the chosen progression on
volume.
4. Sub-maximal Throws for Length
Day 1: ? x 14
Day 2: ? x 22
1. Pick two medium loads (heavier than ISS). Use

the higher load on Day 1 and the lower load on
Day 2.
2. Determine the maximal distance these loads can
be tossed.
3. Place two markers apart at a distance of approxi-
mately 70 to 80% of the maximal distances.
4. The athlete’s aim is to perform 14/22 throws per
set. Record the number of throws that clear the
target length.
5. Since the athlete typically will get a natural rest
when (s)he moves between the markers, no ex-
plicit R-P is needed. Keep a good rhythm in each
set. Eliminate extended rests. If various loads are
available, the athlete should decrease the load,
if/when a throw does not clear the target length.
If only one load is available, use three target dis-

tances: 80, 70 and 60 percent of the maximal
distance. Begin each set with 80 percent as the
target distance. If a throw does not clear 80 per-
cent of the target distance, the target distance
186
shifts to 70 percent of the maximal distance, etc.

Record the number of throws that clear each of
the sub-maximal distances.
Increase the highest load and add one or more

sets per workout, per week to match the chosen
progression on volume for a total.
5. Medicine Ball Throws Against Wall or Re-

bounder.
Day 1: ? x 22
Day 2: ? x 14
1. Pick two low to medium loads to suit the ex-

ercise as well as the athlete. Use the lower
load on Day 1 and the higher load on Day 2.
2. Chose the optimal height (a zone) on the wall
where the throws should land as well as an
optimal rebound height that allows for a fast
stretch shortening cycle to be executed in
each throw. (Example, overhead throws
should be received overhead).
3. Determine a distance from the wall where the
athlete can receive the medicine ball within
the optimal height in 18/10 consecutive
throws (Day1/Day 2). The medicine ball must
make contact with the wall within the zone on
each throw.
4. Perform as many consecutive throws as pos-
sible, receiving the medicine ball behind the
target distance. IF - before 22/14 throws are
accomplished - the ball is received below the
optimal height or the medicine ball drops to
the floor closer to the wall than the target dis-
tance, the athlete moves closer to the wall OR
reduces the load and performs the remaining
number of throws.
187
5. Increase the highest load and add one or more

sets per workout per week to match the cho-
sen progression on volume.
6. Non-impact Plyometrics (upper or lower

body)
Day 1: ? x 20-30
Day 2: ? x 40-50
1. Select the exercise.

2. Find a speed on a metronome that allows the
target range of motion to be achieved in approxi-
mately 20/40 repetitions, possibly with a slight
tensing of the muscles towards the end of the set.
Perform 2-3 movements at the target rate without
releasing the ball followed by one regular throw
(if the exercise chosen is a throw). Ideally, the
throw is released into a rebounder that returns the
ball and allows for the athlete to quickly get back
into the rhythm.
3. Add one set per workout, per week to match the
chosen progression on volume.
4. Increase the speed of the metronome when 30/50
reps can be accomplished in one or more sets
with no excessive tension towards the end of the
set.
This method variation is performed in the same

way as in the ISS block.
General Comments
Rest period duration should be around 60-90 seconds (or less).
Rest period activity should focus on activating weak muscles (as

determined by muscle testing) manually or stretch tight areas.
188
Finishers may focus on high rep sets, as previously explained

above, or extra sets for the weaker limb, if there is a difference
in strength/power.
Training intensity starts higher than in the ISS block, but low
within the bracket. Training intensity increases independently
and dependently throughout the SIS block.
Total volume of anaerobic work is higher than in the ISS block,

but starts low within the bracket and increases independently
throughout the SIS block. Volume per set may increase or de-
crease depending on the specific method variation.
In the SIS block, AGP and/or AGC is trained 2-4 times per
week.
Intensity Vol/set Total Vol Work:Rest

Day 1 “High” “Low” 20% 1: 3/4
Day 2 “Low” “High” 50% 1 : 1/5-1/3
Day 3 “Med” “Med” 30% 1: 1/3-1/2
Table 2.2.5.3. Weekly distribution of volume and intensity for energy systems
training in the SIS block
For simplicity, I have chosen to show a structure using three

weekly workouts. With four weekly workouts, the distribution of
the total volume (in percent) may be 10-40-20-30 (Day 1, 2, 3, 4
respectively). With five weekly workouts the distribution of the
total volume (in percent) may be 10-40-5-30-15 (Day 1, 2, 3, 4,
5 respectively).
If circuits are used, divide the chosen interval length into equal
segments corresponding to the number of exercises. For exam-
ple, if 2 minute intervals, with four exercises in a circuit fashion
are chosen, each exercise is performed for 30 seconds.
189
1. AGP for Cyclic Sport – maximal speed is the end

goal.
The focus of the method variation is to take the average speed of

a 15-20 second maximal effort and increase the duration at
which that speed can be maintained to 30 seconds or more.
1. Determine the maximal distance that the athlete can
cover in 15-20 seconds.
2. Calculate the average speed by dividing the distance
covered with the chosen test time (15-20 seconds).
3. Each week, multiply the average speed by the designated
running time and place a target marker at the appropriate
distance thus, ensuring constant speed in each segment of
each interval throughout the weeks.
4. Each workout consists of multiple interval repetitions.
Each interval repetition consists of a gradually decreas-
ing number of segments (see the table 2.2.5.4 below).
The athlete can slightly increase the rest periods between
each segment if needed. Rest 3-4 minutes between each
interval.
5. Each day, the athlete performs the number of interval
repetitions needed to accomplish the desired total volume
for the day. See table 2.2.5.3 above.
Speed Number Duration Rest Total

of seg- of seg- between time pr
ments ments segments interval
(sec) (sec) (sec)
Wk 1 “Max” 5 10 5 50
Wk 2 “Max” 4 15 10 60
Wk 3 “Max” 3 20 15 60
Wk 4 “Max” 2 25 20 50
Wk 5 “Max” 1 30 ? 30
Table 2.2.5.4. AGP for Cyclic Sport
The same structure may be used with longer distances as well.
In this MV the intensity is as high as possible on all training

days. The training volume varies according to the 20-50-30 split
outlined in the table above.
190
2. AGC+AGP for Cyclic Sport – Power endurance is

the end goal.
The focus of this method variation is to develop AGC as well as

AGP for a cyclic sport of medium duration (2-6 min) (162). Two
days are dedicated to AGC, one to AGP and one to AEP. This
variation in training targets gives us the fundamental variation in
intensity from day to day.
The program parameters provided below are geared towards an

end performance in the short end of the 2-6 minute span. Thus,
the program parameters (interval length) may be increased to
suit a sport in the upper end of the 2-6 minute interval.
Day 1: AGC
1. Determine the maximal average speed in repeated 30

seconds efforts. If applicable, this speed may be de-
termined as 85% of maximal energy turnover.
2. Start each interval every 2 minutes (start times 0, 2,
4, 6, etc). Keep track of the distance covered.
3. Reduce the interval duration by 5-7 seconds if/when
the athlete reaches RPE 5.
4. The athlete performs intervals until approximately
60% of the desired weekly volume of AGC training
is reached in 1-3 series.
5. Gradually add volume each week.
Day 2: AGP
1. Determine the maximal speed that can be sustained in

repeated 15 seconds efforts. If applicable, the speed
may be calculated as 90-95 % of maximal energy
turnover.
2. Perform repeated 15 second intervals with 3 minutes
of rest until the total desired volume for the day is ac-
complished. Keep track of the distance covered.
191
3. Sport specific loading may be used, for example in

every other interval.
4. Increase the number of intervals each week.
Day 3: AGC
1. Determine the maximal average speed in repeated

20 seconds efforts. If applicable, this speed may
be determined as 85-90% of maximal energy
turnover.
2. Rest one minute between each interval.
3. Reduce the interval duration by 5-7 seconds
if/when the athlete reaches RPE 5.
4. The athlete performs intervals until about 40% of
the desired weekly volume of AGC training is
reached.
5. Gradually add volume each week.
Day 4: AEP
1. Determine the movement speed that can be main-

tained for 2 minutes at 90-100% of maximal heart
rate.
2. Perform ? x 2 min at 90-100% Max HR and the
target speed to reach the total desired volume for
the day.
3. Start with 30 seconds of rest between interval
repetitions.
4. Increase the rest period by 5-10 seconds if the ini-
tial speed cannot be maintained in a given
interval. Aim to maintain the initial speed for all
interval repetitions.
192
3. Focus: Aerobic and Anaerobic Threshold for Cyclic

Sport of Long Duration
This method variation suggests a weekly structure aimed at de-

veloping the aerobic and anaerobic thresholds for cyclic sports
of long duration (beyond 8 min (162)).
Sport-specific coaches, rather than strength and conditioning

coaches, are the true experts on this matter. This basic sugges-
tion is included to emphasize the importance of wholeness on
the matter of periodization.
The guidelines outlined in Table 2.2.4.2 are not appropriate in

this situation and you are encouraged to study literature that fo-
cuses exclusively on endurance sports of long duration.
The fundamental principle is to vary the intensity and volume

from day to day.
Day 1: Continuous Anaerobic Threshold Training.
1. Determine the heart rate and movement speed as-

sociated with the anaerobic threshold (AT).
2. Run, bike etc. 1 hour or more (about 40% of the
total desired volume for the week) at the AT heart
rate and movement speed. Within the total dura-
tion, shorter periods of time (up to 10 min at a
time) may be spent at heart rates above the an-
aerobic threshold followed by a return to steady
state (163).
3. Each week, increase the duration of activity at the
intensity of the anaerobic threshold.
Day 2: Anaerobic Threshold Intervals.
1. Determine maximum movement speed.

2. Perform multiple intervals at 8/6/4 minutes
(Week 1/2/3 respectively) of duration, the heart
193
rate at 150-170 BPM and the lactate concentra-

tion slightly exceeding 4 mmol/l (164).
3. The rest period after each interval should be any-
here from ¼ to equal to the duration of the
previous interval.
2-3 Sprints of 10-15 seconds of duration may be

used as part of the warm up.
Day 3: Continuous Anaerobic Threshold Training.
Execute the workout as Day 1, with a total volume of

about 60 % of the desired total volume for the week. Day
3 is your "low intensity” day. Accordingly, the athlete
should spend less time, if any time at all, above the an-
aerobic threshold.
Day 4: Continuous Aerobic Threshold Training.
The athlete performs a workout focusing on the aerobic

threshold. Follow the guidelines described in the ISS
block.
4. Focus: AGC for Improved Body Composition (the

fitness athlete/enthusiast)
The ideas behind this method variation are

1. To create the highest possible lactate concentration
which will stimulate growth hormone and subsequently
fat loss (165). This is accomplished by, among multiple
strategies, alternating upper and lower body movements
or ergometers.
2. The shorter the intervals, the higher the force output in
each movement, and subsequently the stronger the syn-
ergy to muscle building.
3. To use descending sets to adjust the work to the level of
fatigue throughout the workout.
194
Determine setting(s) that allow the athlete/client a safe execution

of a 15 second all-out sprint on a lower body and upper body
ergometer.
Day 1:
1. Perform an all-out sprint for 15 seconds.

2. Immediately drop the load 20-30% and sprint all-
out for another 15 seconds. The rate of movement
should be high in both steps 1 and 2.
3. Move to the upper body ergometer. The client is
allowed 15(-30) seconds of rest.
4. Repeat steps 1 and 2 on an upper body ergometer
OR use an upper body, bodyweight exercise that
allows you to perform about 30 repetitions in 30
seconds (example 30 seconds of push ups OR 15
seconds of full range push ups followed by 15
seconds of partial push ups).
5. Rest 2-3 minutes.
6. Repeat steps 1-5 to accomplish about 40% per-
cent of the desired weekly volume.
7. Gradually increase the initial setting on the er-
gometer as well as movement velocity.
8. Add one or more rounds per week to match the
chosen progression on volume.
Day 2:
The athlete client repeats Day 1, with 25 + 25 seconds

sequences (and corresponding lower settings) to accom-
plish about 60% of the desired total weekly volume.
5. Complex Metabolic Conditioning for Racquet Sport,

Team Sport and Martial Arts
This method variation focuses on

1. Complex metabolic conditioning that can be focused to
emphasize either AGC or AGP.
195
2. A circuit structure that allows the use of sport-specific

movement outside the sport context.
3. The goal of performing more work in a given time frame
at a high speed.
4. The use of up to six relevant exercises each performed in
intervals of 15-35 seconds.
Any exercises chosen must be of a nature that allow for a high

rate of movement.
Day 1: AGP - ? x 25/20/15 seconds (Week 1/2/3)
1. Select the exercises (3-6).

2. Establish maximal performance (distance cov-
ered, number of repetitions etc.) within the initial
time limit (25 seconds).
3. The athlete performs all the exercises in a circuit
fashion (with no rest between each exercise),
while maintaining a maximal speed of each repe-
tition. Keep track of performance.
4. The athlete rests 2-3 times the duration of the cir-
cuit.
5. The athlete performs the necessary number of
rounds to achieve about 40% of the desired
weekly volume for AGP.
6. The athlete increases the load each week by ap-
propriate means (bands, X-vest, etc) while aiming
to maintain speed of action.
Day 2 : AGC ? x 10 s : 10 s
1. Perform one exercise at a time, beginning with the

most demanding one.
2. Use the same load as Day 1.
3. Perform ? x 10 seconds intervals with 10 seconds
of rest to accomplish the desired weekly volume.
196
4. Keep the speed of each repetition as high as possi-

ble. If needed, divide the intervals into one or more
series.
Day 3 : AGP ? x 35/30/25 seconds (week 1/2/3)
Day 3 is performed in the same way as Day 1 but with

lower loads matching the longer interval durations. The
athlete performs about 60% of the desired weekly vol-
ume for AGC on Day 3.
The athlete may execute the circuit in a different se-
quence compared to Day 1 or even use exercises that are
slightly different from Day 1.
General Comments
Rest period activity should focus on activating weak muscles

manually, stretch tight areas or “shake the tension out”.
Finishers (cool down) may include low intensity activity of the

kind used in the previous intervals.
197
Block #3: Skill – Strength in Primal Patterns

2.3 (SSP)
2.3.1 Goal of SSP

Develop skill and strength in Primal Patterns. Develop the an-
aerobic alactic system (97).

Weak links 1 1 3 3 3 4 1
Kinetic chain 2-3 2-3 1 1 1 1 3
End of tonic
1 2 3 3 3 4 3
muscles
(Strength of)
3-5 2-3 1 1 1 4 5
prime movers
Structural
2-3 1 3 3 3 4 5
Strength
Functional
3-5 2-3 1 1 1 4 5
strength
Maximal
3-5 2-3 1 2-3 2-3 4 5
strength
Maximal Power 3-5 3-5 2-3 1 3-4 4 5
Maximal Speed 3-5 3-4 2 1 3-4 4 5
Sport spec
comb of
3-4 3-4 3-4 3-4 1 4 5
power, speed,
end

element.

198

volume or intensity. The stimulation of this aspect may be a
secondary effect of training another aspect. The goal is a
high/near maximal improvement of that particular aspect.


fatigue).

2.3.2 “First Choice” Strength Training Workout

Each chosen primal pattern is trained three to four times per
week (see Method Variations below). AE are trained once per
week with the rep-e(sd) or rep-e(ld), depending on what is
needed.
Structuring the primal patterns in supersets of three exercises

allows for long rest periods between the same exercise, while
maintaining a – relative - high general workout density (com-
pared to performing one exercise at a time, with three minutes of
rest between sets).
199

A1. PP (1), max-e A1. PP (1), max-e A1. PP (1), max-e
B1. AE (1), rep-e(ld) B1. AE (3), rep-e(sd) B1. AE (5), rep-e (ld)
B2. AE (2), rep-(ld) B2. AE (4), rep-e (sd) B2. AE (6), rep-e (ld)
Table 2.3.1. Structure of the strength training workout in SSP. Three workouts
per week.

A1. PP (1), max-e A1. PP (4), dyn-e A1. PP (3), max-e A1. PP (2), max-e
A2. PP (2), max-e A2. PP (1), dyn-e A2. PP (4), max-e B1. PP (3), max-e
A3. PP (3), max-e A3. PP (2), dyn-e A3. PP (1), max-e C1. PP (4), max-e
B1. AE (1), B1. AE (3), B1. AE (5), D1. AE (7),

rep-e(sd) rep-e(sd) rep-e(sd) rep-e(sd)
B2. AE (2), B2. AE (4), B2. AE (6), D2. AE 8),
Table 2.3.2: Structure of strength training workout in SSP. 4 workouts per
week.
Variations
If certain patterns are of considerably higher importance, these

patterns should be trained in the beginning of each workout.
A testosterone protocol that requires 60-90 seconds of rest be-

tween sets(see section 1.11) may be chosen, in which case a
staggered exercise system is used (Table 2.3.2, Workout 4).
With 4 total workouts, you may opt for 3 patterns, each trained 4
times a week.
The dynamic effort method may be used as part of the strength

workout (see workout 2). This strategy can be useful for lifters
(131)
who would use their lifts for power training, or athletes who
may incorporate jump/throw in the strength workout, in case
they are not performing specific jump/throw workouts in the
SSP block.
200
In many cases a chosen primal pattern may strengthen key an-

tagonists of the sport. A prime example of this would be a
throwing/punching athlete using a pull pattern. A primal pattern
with an antagonistic focus may still be trained with rep-e(sd) in
the SSP.
Anaerobic alactic method may be used 2-5 times per week de-
pending on the goals as well as the training level of the
athlete/client.
A division of the anaerobic alactic method is now introduced

into phosphagen power (long) and phosphagen power (short)
(See Appendix 2, as well as Section 2.3.4 below.)
Workout 1 Workout 2
A1. Cyclic 1 PP(long) A1. Cyclic 1, PP(long)
B1. Cyclic 2, PP(long)
Table 2.3.2. “First choice” energy system workout for cyclic sport in the SSP
block (Workout 1). The fitness athlete may incorporate more than one exercise
(workout 2).
If endurance is the end goal and the development of VO 2 max

has a higher priority than the development of maximal speed, the
athlete may use PP(long) with short rest intervals, a training
format that has been shown to improve maximal oxygen con-
sumption (132) and body composition (169). Thus, PP(long) with
short rest intervals is also the choice for the fitness athlete seek-
ing body composition changes.
The shorter rest intervals may compromise the development of

maximal speed, but this is of no concern to the endurance or
fitness athlete.
201
The athlete training for cyclic speed may focus on PP(long) and
PP(short) on alternate training days.
The fitness athlete may wish to incorporate more than one exer-
cise (see Table 2.3.2, Workout 2).

A1. Exc, 1 A4. Exc 4 A1. Exc 3, A4. Exc 6,
PP(long) PP(short) PP(long) PP(short)
For team sports, racquet sports or martial arts requiring complex

metabolic conditioning, PP(long) and PP(short) may be alter-
nated on different training days. While ensuring a focus on speed
development, such sports may want to include shorter rest peri-
ods as well, corresponding to the structure of the sport.
While neither AGC nor AGP should be included in the SSP

block, very low intensity aerobic work may be included as re-
covery (see the description of the RER block).
“First Choice “Jump/Throw Workout
While optimal development of jumping and throwing power

may be held back in SSP due to strength work, jumps/throws are
now included to develop functional capacity ((reactive) speed-
strength, maximal power, strength-speed).
Depending on the importance of developing jump/throw, 2-3

jump/throw workouts per week may be used, with the same ex-
ercises or slight variations used in both/all workouts. (See
Appendix 2.)
202
Reduce the number of exercises and structure the workouts to

accommodate long rest periods.
Jump/throw may be performed prior to, or early in, a strength

workout to enhance lifting performance by “revving up” the
nervous system.
Workout 1 Workout 2
A1. Jump 1, dyn-e A1. Jump 1, dyn-e
A2. Throw 1 dyn-e A2. Throw 1 dyn-e
A3. Jump 2, dyn-e A3. Jump 2, dyn-e
A4. Throw 2, dyn-e A4. Throw 2, dyn-e
Table 2.2.5. Superset alternating two jumps and two throws to allow for the
longest possible recovery time.
See Appendix 1 for the guidelines on how to create combined

workouts.
Strength Training
Use one to four MINOR variations of the same primal pattern

that transfers the best into your sport-specific training, or use the
actual competitive variation of a lift if you are a strength athlete.
If the environment you are training for is an “open” environment

requiring strength production (for example, from a variety of
stances), this may be reflected in the exercise selection by choos-
ing primal pattern variations with different stances.
If specific to your sport, you may include partials (execution of

an exercise through partial range of motion) in your primal pat-
tern variations. This is the principle of dynamic correspondence
(173)
.
You may slightly change the assistance exercises to focus exclu-
sively on antagonists. Strengthening the antagonists serves to
prevent injury and improve maximal movement speed (146).
203
Jump/Throw
The overall philosophy is to produce specific (or slightly slower)

contact times against higher external or internal loads, a goal
which can be accomplished using depth landings (147), loaded
jumps (horizontal or vertical) as well as throws with implements
that are heavier than the competition weight.
As the athlete/client performs a jump, it is natural to make con-

tact with the ground with relatively straight legs and
subsequently flex ankle, knee and hip joints to absorb the land-
ing impulse. However, this strategy produces relatively slow
contact times and is not the way to optimize tension on the mus-
cle tendon unit.
As the preferred strategy, it is suggested that the athlete/client

make contact with the ground with already dorsi-flexed ankles,
flexed knees and flexed hips. Landing with flexed joints creates
tremendous tension and torque at the INSTANT of foot contact
and challenges the neuromuscular system to produce “eccentric
explosive strength”.
Take this strategy a step further and make sure to land with
slightly increased flexion of ankles, knees and hips
COMPARED to the positions used in competition, thus over-
loading muscles and tendons compared to your competitive
jump.
Within each week use one or more variations of your chosen

primal pattern.
Acyclic sports (team sports, racquet sport, martial arts). Use

sport-specific movement, within the sport context. The distinc-
tion between “conditioning” and sport-specific training
204
disappears and a certain portion of the sport-specific training is

performed with the purpose of improving PP(long) and PP
(short). Jumps or throws may be mixed in with sport-specific
movement.
For athletes participating in cyclic sports, only the sport-specific

movement is used.
The fitness client may select a variety of ergometers and include

certain strength exercises (whole body, performed at a high rate
– one movement per 1-2 seconds) in an interval format.
Uphill sprinting is an excellent choice, both for the athlete and

the fitness client, as uphill sprinting provides enhanced muscular
loading both in swing and stance phases (148). If possible, gradu-
ally decrease the incline to progressively allow for higher
movement speed.
General Warm Up
In the general warm up, light training of key stabilizers and an-
tagonists can be used because these exercises are less stimulated
in the actual training program.
Section 2.3.4 provides suggested volume and intensity brackets

for the SSP block. These brackets – where the upper end can be
up to fours times the lower end - are based on research and prac-
tical experience of what works.
ets and in the higher end of the brackets?” You may ask.
205

1. The Training Level of the Athlete (see section 1.1)
The SSP block may be introduced in the third year of systematic

training.
Initial exposure to the max effort method should focus on inten-

sities in the lower end of the bracket (80-90% 1RM).
Intensity of jump/throw. Start with a “low” intensity within the

intensity brackets as the jumps/throws are introduced.
For energy systems training the scenario is slightly different. For

example, sprinting is a natural activity that most young athletes
engage in even before entering formal training. The same argu-
ment is valid for team sports, where games in short bursts can be
introduced at the beginning level.
2. The Hormonal Status of the Athlete (See section 1.1)

tigue, excess cortisol, lowered anabolic hormones, etc.) the
lower end (or even outside) the bracket.
Even with intensities in the lower end of the bracket, the training
in the SSP block requires a high degree of readiness and it is
questionable whether an athlete will benefit from this training,
should his/her status be compromised.
206
3. Seasonal Variations (See section 1.4)
As described in section 1.4 it may be beneficial to the progress

ter and increase the volume of training during the summer as
shown in table 1.4 (reprinted below).
Summer Winter
# of training sessions
4-5 2-3
per week
Duration of training 60-75 30-45
sessions min min
As all training in the SSP block calls for long rest periods (see
below), winter outdoor training in this block may not be appro-
priate (or result producing) in cold climates.
4. Application of concentrated loading, functional

overreaching or an impact microcycle (section 1.7)

an impact microcycle is chosen, the training intensity should be

section 1.7 and used only if the athlete/client has an optimal hor-
monal profile.

207

a reasonable timeframe.
Refer to tables 2.3.4.1-3 below for the volume and intensity

brackets.

%1RM
(set) session week
30-50 30-50
Exercise 76-95 20-70s
Primal 47-75/ <20 sec
5-25 30-90
Pattern 80-150
in the SSP block. Count only repetitions within the intensity bracket. The total
number of reps per session or per week is based on the sum of reps from ei-
ther intensity bracket. (Based on table 2.0.2, 2.0.9 and 2.11).
If power training (dynamic effort method) with loads above 47%

1RM is used in strength workouts with the purpose of enhancing
lifting performance, these reps are counted with the “strength
reps” to get the weekly total.
If any other power training is included to enhance sprinting,

jumping or throwing, these reps are counted with the jump/throw
reps. (See Table 2.3.4.3.)
If absolute and not relative strength is the goal, the 90 reps per
movement pattern per week may be exceeded for advanced ath-
letes with high work and recovery capacity.
Olympic weight lifters at the elite level may also exceed 90 reps
per week. In this case, the distinction between “strength and
power training” vs. technical training is blurry.
208

Energy Systems
(%) duration Session Week
Aerobic
70-90 1-4(8) m 20-60 m ***
Endurance
Aerobic
90-100 (1)1,5-2 m 15-45 m ***
Power
Anaerobic
45-90 15-90 s 10-30 m ***
Glycolytic Cap.
Anaerobic
70-100 15-50 s 5-15 m ***
Glyc. Power
Phosphagen
75-90 15-30 s 3-10 m 6-30
Power(long)
Phosphagen
90-100 5-15 s 2.5-7.5 m 5-22
Power(short)
the SSP block. Count only minutes working within the intensity interval (Based
on Appendix 2, table 2.0.10, the work of Doctor Jens Bangsbo, University of
Copenhagen, ref 28, ref 141, 150, 151.)

Set Session Week
Jumps in place,
throws, non impact 5 10-25 80-300 ********
plyometrics
Reactive multiple
jumps (20-50 cm), 4 10-25 150-250 *********
throws
3 50-250 150-500
and 1 leg) 40+ m
Loaded jumps,
Throws, isotonic 3 3-6(10) 12-60 50-120
method
2 5-10 15-40 **********
lower body, throws
landings (upper or 1 5-8. 15-40 45-60
lower body)
SIS block. For unilateral jumps or throws the suggested volume is volume per
leg. The table is based on references 152,153, 154, 155, 156 and Appendix
2.
Any volume of bounding exercises (intensity level 3) should be

slightly lower than in previous blocks. The volume of “shock
209
tension” is accomplished primarily with depth landings (see sec-

tion 2.3.3).
Any use of the isotonic method for power with loads above 47%
of 1RM used with the purpose of enhancing lifting performance
is counted with “strength reps”.

NOTE: This section describes the method variations (a specific
set of program variables) to use within the structure and exer-
cises suggested above.
Strength Training
Training intensity may start at approximately the same level

compared to the end of the SIS block. Training intensity is inde-
pendently increased throughout the SSP block.
(Total) training volume starts at a lower level than the end of the
SIS block, but high in the bracket for the SSP block. Total train-
ing volume is independently decreased throughout the SSP
block. Volume per set is dependently and/or independently de-
creased throughout the SSP block.
In the SSP block each PP is trained 3-4 times per week and each
AE is trained once per week. Any AE is trained with any of the
rep-e(ld) or rep e(sd) previously described in the ISS and SIS
blocks. Thus, the description of method variations specific to the
SSP block focuses on the maximal effort methods and dynamic
effort methods used to develop maximal strength in PP.

Day 1 “Med” “Med” “Med(30%)”
Day 2 “High” “Low” “Low(20%)”
Day3 “Low” “High” “High(50%)”
.
210
The low intensity day is in many of the suggested MVs per-

formed with strength-speed parameters (see Appendix 5). If a
four day per week method variation is shown, the fourth day is
another strength-speed day (see table below).

Day 2 “Low” “High” “High(40%)”
Day3 “Med” “Med” “Med(30%)”
Day 4 “Low” “High” “Low” (10%)
Combining the maximal effort method with the dynamic effort

method (with strength-speed parameters) is technically a “paral-
lel” strategy. A determinant of the success of a parallel strategy
is the relationship between the different loading zones. The big-
ger the difference in loading zones, the bigger the risk of lack of
synergy between the loading zones. By choosing strength-speed
parameters (a variation of the dynamic effort method with an
intensity closest to the maximal effort method) synergy between
the two loading zones is secured.
Note: Throughout this book, training with the highest percentage

of 1RM is placed on the “high” intensity day. It is important to
remember that training with lower percentages of 1RM in the
form of the various zones of the dynamic effort method is highly
demanding on the neuromuscular system.
There are many viable ways to structure a week in the SSP

block. The MVs shown focus on exploring the volume-intensity
interactions explained in Appendix 6.
“Higher” intensity may facilitate performance in subsequent sets or
subsequent workouts through neural facilitation.
“Lower intensity” (low rep sets, performed with speed) may facili-
tate speed of movement with heavier loads in subsequent sets or
subsequent workouts.
In the following sections, note how all MVs adhere to a pattern

of alternating the intensity from day to day. However, in some
MVs the high intensity is placed on Day 1 and in other MVs
211
placed on Day 3. There can be several good reasons to choose

either placement, including the time of week at which the ath-
lete/client is most rested. Structure the week to maximize the
outcome for each given athlete/client. See Appendix 3 for guide-
lines regarding placement of workouts within a week.
Often, method variations to develop maximal strength are based

on percentages of the client/athletes 1RM. To perform a good
1RM test, the athlete must be neurologically experienced as well
as rested. In many cases, particularly if the preparation period of
the athlete is short, it may be simpler and more effective to use
method variations that do not require a pre-test of maximal
strength.
“As little as necessary for optimal performance in the first

work set” is the mantra for specific warm up sets. The exact
number of warm up sets depends on the athlete’s specific needs
and work capacity. Individual experimentation is needed.
If jump/throw training is included in the strength workout, the

exercises should be scheduled on the training day where
strength-speed parameters are used.
The detailed use of chains and bands, as employed by the com-

petitive powerlifter, has not been included in this edition of
FPM. However, the strategy of accomodating resistance in the
form of chains and bands may be applied to any method varia-
tion (and exercise) that uses full range of motion movements.
Simply choose a band that gives a medium to high level of resis-
tance in the top portion of the movement. Keep the band tension
constant throughout the cycle.
On a maximal effort day, the band will challenge the athlete/

lifter to maximally accelerate the load from the beginning of the
concentric phase in order to complete the movement in spite of
the band tension.
212
Standing Cable Push with weight and band resistance. A great excercise to
help improve throwing or punching.
On a dynamic effort day, the band may be used to increase the

bar velocity in the eccentric phase thus, increasing the challenge
of decellerating the weight with eccentric explosive strength - a
powerful stimulus for improving stretch shortening cycle per-
formance.
1. Fitness/Mass/Beginner
This MV can be used for the neurologically inexperienced cli-

ent/athlete.
(Neurologically inexperienced = the client athlete cannot lift
substantially more weight at higher intensities compared to
lower intensities).
By applying two to three slight exercise variations (Day 1/Day

2/Day 3), this MV can work as long cycle (8-9) weeks, creating
continuity and gradually increasing strength for a client who is
new to the maximal effort method.
Due to the relatively high reps, this MV may work to develop

absolute strength (maximal strength with some mass). This MV
may also be an excellent choice for the fitness client/bodybuilder
213
who may have mass as a significant aspect of the end goal of the
macrocycle.
When used by the intermediate client/athlete with a stable tech-

nique, this MV may be a good choice for the use of shortened
rest periods (60-90 seconds) with the purpose of optimizing the
body’s natural testosterone response and, as a consequence,
muscle mass (see section 1.11).
Day 1: ? x 6-3
Day 2: ? x 4-1
Day 3: ? x 8-5
1. Determine three different loads that allow the ath-

lete/client to perform 6, 4, and 8 repetitions (Day1/Day
2/Day 3 respectively) with the chosen exercise variation.
The RPE should be 3 out of 5, or 4 out of 5 if the ad-
vanced client uses this MV to build strength/mass.
2. In each set, in all workouts the athlete/client aims to per-
form 6/4/8 repetitions (Day 1/Day 2/Day 3) with good
form.
3. In every workout the load is increased with 5-2.5kg (in
extreme cases, 1kg) compared to the previous workout
with the same repetition bracket.
4. As the load increases, expect a gradual decrease in the
repetitions performed in each set. This acceptable de-
crease in repetitions over the course of the cycle is
indicated by writing 6-3 repetitions instead of 3-6 repeti-
tions.
2. Basic Week to Week Ascending Pyramid
This MV is built on
1. An athlete client who is neurologically inexperienced.
Initiating the cycle based on a 1RM would lead to under
stimulating the athlete.
2. A simple pattern that allows, through the course of the
cycle, adaptation to heavier loads.
214
3. The pattern can easily be changed. For example, by

slightly increasing the number of repetitions per set.
4. If the athlete/client has a relatively low work capacity,
this method variation can be easily modified to a workout
with a "light to heavy structure” where the first work is
performed with a relatively light load. The load is subse-
quently increased from set to set with the aim of reaching
a challenging load for the day in the last set.
Day 1: ? x 3-5 (85-90 %)

Day 2: ? x 3/2/1
Day 3: ? x 5/4/3
1. The first workouts in this cycle are Day 2 and Day 3. De-
termine two different loads that allow the athlete/client to
perform 3 and 5 repetitions (Day 2/Day 3) with the cho-
sen exercise variation. The RPE should be 4 out of 5.
2. On the first and all subsequent Day 1s the athlete/client
performs sets of 3-5 reps with 85%-90% of the highest
load used from the previous Day 3.
3. On the second and subsequent Day 2s increase the load
with 5-2.5 kg compared to the HIGHEST load used on
the previous Day 2. Adjust the load up or down from set
to set to accomplish the (decreasing) target repetition
number for the week with an RPE of 4 out of 5.
4. Day 3 is performed in the same way as Day 2.
3. Wave Loading
The wave loading MV aims to exploit the positive interaction

between heavier and lighter loads as described in the SPP block.
Empirically, wave loading has been found to be extremely effec-
tive (165).
The wave loading MV may be used by advanced athletes/clients

of all kinds.
215
Due to the nature of this MV, the number of sets that should be
performed is indicated. If time and work capacity allows, the
wave may be repeated for a total of nine and even twelve sets.
Day 1: 5,3,2,5,3,2 / 4,3,2,4,3,2 / 3,2,1,3,2,1
Day 2: 6-3 x 3-6 (55-65% 2RM)
Day 3: 6,5,4,6,5,4 / 5,4,3,5,4,3 / 4,3,2,4,3,2
Day 4: 6-3 x 3-6 (65-75% 2RM)
Day 1
1. Warm up with 3-5 progressively heavier sets of 5/4/3

repetitions (week 1/2/3) until RPE 3-4 is reached.
2. Increase the load 2.5-5% and perform the first work set.
3. Increase the weight 2.5-5% from set to set as the reps de-
crease during the first wave.
4. If RPE approached 5 during the first wave, the second
wave is repeated with the same loads.
5. If RPE was closer to 4 during the first wave, perform all
sets in the second wave with an additional 1-5 pounds in
the second wave.
6. At no point should the duration of the concentric phase
exceed 3 seconds (it should be closer to 2 seconds).
Day 2 and 4
1. Determine the load based on the 2RM load determined

on the previous Day 1.
2. Perform sets of 3-6 reps focusing on rapid execution of
both the eccentric and the concentric phases of the lift.
3. The technique of intra set variable range of motion is
perfectly suited for a (any) training day with speed-
strength or power parameters. The variant of intra set
variable range of motion is performed by alternating one
repetition with full range of motion with one repetition
216
where the bar is lowered to the sticking point and the

movement is quickly reversed, thus, creating high forces
in the range associated with the sticking point.
Day 3
1. Warm up with 3-5 progressively heavier sets of 6/5/4

repetitions (week 1/2/3) until RPE 3-4 is reached.
2. Complete the workout using the same guidelines as out-
lined for Day 1.
4. Supra-Maximal Eccentric Training
If the (advanced) client/athlete can handle it, supra-maximal ec-

centric training is the single method that will create the highest
levels of mechanical tension on the targeted muscle tendon units.
Thus, if the athlete can handle it, supra-maximal eccentric train-
ing may be considered the most powerful method to develop
maximal strength.
The chosen exercises should be performed with full range of

motion, when supra-maximal eccentric are applied. This MV
requires the use of weight releasers.
The program is designed with a very low volume per session and
is meant to be performed 3 times per week. Thus, the duration of
the program will be 4 weeks.
A few words of caution. Be careful when you load the weight

releasers onto the bar. They can be placed on the bar while the
bar is still racked, in which case you must unrack the bar care-
fully and symmetrically. The last thing you want is to have one
of the weight releasers fall off!
The weight releasers can also be placed on the bar in the un-
racked position, in which case two spotters are needed, each
holding a weight releaser, placing them carefully on the bar at
the same time (use a 2-1-now! command).
217
Load on
Session Sets x the bar Total load
# reps (%1RM) (%1RM)
1 1x8 60% 85%
2 1x7 60% 90%
3 1x6 80% 95%
4 1x5 80% 100%
5 1x4 80% 105%
6 2x2 70% 115%
7 2x2 70% 110%
8 2x2 70% 120%
9 1x5 80% 105%
10 3x1 70% 125-135%*
11 2x2 60% 100%
12 3-5x1 TEST 1RM
Table 2.3.5.1. Supra-maximal eccentric training with weight
releasers – 12 session cycle.
Typically, a power lifter should not use supra-maximal eccentric

training as the last cycle before a competition. Due to the supra-
maximal loads, the bar must be lowered slowly – for most lifters,
slower than their preferred rhythm. Therefore, the supra-
maximal loading cycle should be followed by a short cycle,
where the new strength is integrated into the rhythm of the com-
petitive lift.
Real World Example: During the winter of 2002-2003 former

World Top 10 water skier, Jesper Cassoe, used the exact MV
shown in Table 2.3.5.1 to greatly improve his 1RM Parallel
Back Squat. Subsequently, he had one of his best seasons ever.
5. Functional Isometrics
Functional isometric (FI) was originally designed to improve

strength for Olympic weight lifters (166 ). By training in multiple
positions, dynamic performance improves (111). Thus, functional
isometrics is also applicable for many other sports.
218
Functional isometric training allows the athlete to experience

and correct minor aspects (for example, weight distribution) of
technique in specific positions during the lifts. It is not just an
amazing tool for advanced athletes. FI is also a powerful way to
quickly improve body awareness for intermediate lifters. Last,
but not least, the short, slow movements make it relatively easy
to lift with perfect form - another plus for the intermediate ath-
lete/lifter.
The MV shown combines "overcoming isometrics" (pushing

into an immovable object) with "yielding isometrics" (holding a
heavy object) for maximal "overall recruitment" and prevention
of overtraining.
Since suggested volumes and intensities (see section 2.3.4) deals

mainly with number of repetitions and not time, this method
variation comes with suggested number of sets. The higher the
qualification of the athlete/lifter, the higher the number of sets.
Day 1: 4-6 x 8/5/3 sec

Day 2: ? x 3-6(55-75% 1RM)
Day 3: 4-6 x 8/5/3 sec
Day 1
Use two sets of safety pins.

1. Choose 3 different settings corresponding to the "upper
range" of a low, mid and high position in the movement
to be trained. For each position place the safety pins to
allow for 1-2 inches of movement.
2. Use the first training session of the cycle to find the
heaviest weight possible that the athlete can push into the
upper set of pins with near maximal force (between the
bar and the pins) for 8 seconds. There should be three
different weights (one for each position).
3. The push into the pins (duration of which decreases from
week to week) should be performed in an oscillatory
isometric fashion, "exploding into the pins" at a rate of
219
about one per second (maintain tightness and contact

with the pins).
4. Perform all sets in all Day 1 workouts with that target
load, while aiming to increase the pressure into the pins.
Ideally, this MV is performed with the athlete standing
on a force plate that can provide feedback on the ground
reaction force created.
Day 2
1. Use full range of motion and perform multiple sets of 3-5

repetitions with 55-75% 1RM.
2. Focus on a fast descent eccentric contraction, possibly
with added heavy bands to increase eccentric movement
velocity (over-speed eccentrics) (167).
Day 3
Use one set of safety pins.

1. Use three different settings corresponding to the lower,
middle and upper range of the chosen movement. Each
setting should correspond to the "low" setting from Day
1.
2. After three progressive warm up sets the athlete/lifter
performs multiple sets with increasing loads that allow
him/her to hold the bar one inch above the pins for the
target duration of the set. The RPE should be approach-
ing 4 from the first work set.
3. The load is increased each week as the target duration of
each set decreases.
Real World Example: I have also used FI in a a post-rehab

situation. A professional badminton player and World Champion
in mixed doubles 2009, Kamilla Juhl, returned to training after
recovering from a back injury. Functional isometrics were used
to safely introduce the barbell squat to her program again.
When the athlete starts all repetitions from the bottom with the
220
bar on the pins, he or she has ample time to ensure the core is
activated and the back straight.
6. Progressive Distance Training
The main purpose of Progressive Distance Training is to im-

prove 1RM in lifts such as squats, deadlifts, benchpress or
military press.
Progressive distance training has been used by legends like Paul

Anderson, Perry Rader and Bob Peoples (168). Progressive dis-
tance training is related to supra-maximal eccentric training, in
the sense that supporting structures of the body, like grip, core,
bones and tendons get exposed to loads beyond 1RM. Unless
specifically addressed, a weakness of progressive distance may
be a lack of stimulation of strength in the bottom position of a
movement (typically the most challenging part).
By nature, progressive distance should be a 6-week cycle (or
longer) to allow the athlete to adapt to the given settings. Due to
the short range of motion (ROM) initially, the rep number is a
little higher and tapers down as ROM increase.
A power rack with solid safety pins is needed for this MV.
Day 1: ? x 5-1.
Day 2: ? x 3-6(55-75% 1RM)
Day 3: ? x 6-3
Day 4: ? x 6-3
As mentioned in Appendix 6, the range of motion is related to

the tension on the muscle and thus, intensity. The Range of Mo-
tion (ROM) is waved down and up from workout to workout and
week to week using the following sequence. (Setting 1 should
allow for about 1-inch of movement. Subsequent settings are
counted based on setting number 1).
221
Week Week Week Week Week Week

1 2 3 4 5 6
Day 1 1 2 3 4 5 6
Day 3 3 4 5 6 7 8
Table 2.3.5.2 Variation in placement (setting) of safety pins
The goal of the system is to progress to full ROM. You can

shorten or lengthen the progression (fewer or more settings than
8) if full ROM for the athlete/client corresponds to a number dif-
ferent from 8.
1. Day 1: Determine a load that is 120-130 percent of the
lifter's 1RM for full range of motion (ROM). OR, deter-
mine a 5RM for a partial movement in setting 1. The
chosen load is used on all subsequent workouts on Day 1.
2. The athlete/client performs multiple sets of 6-1 repeti-
tions. The goal is to perform as close to 6 repetitions as
possible in all sets. As the ROM increases, the number of
repetitions per set can approach 1, based on the progress
and strength curve of the lifter.
3. Day 2: The athlete/client performs full ROM with
maximal power or strength speed parameters.
4. Day 3: Performed in the same way as Day 1, but with
lower intensity: 110-120 percent of the lifters 1RM for
full ROM. OR, determine a 6RM for a partial movement
in setting #3. The chosen load is used on all subsequent
workouts on Day 3.
5. Day 4: The athlete/client uses 75-85% of the heaviest
working weight from Day 1 and performs multiple sets
of 6-3 reps in the setting BETWEEN Day 1 and Day 3.
General Comments
The athlete/client should be completely rested before commenc-

ing the next set. A subjective scale of readiness may be used to
communicate this concept. The next set can be initiated when the
rate of readiness is 4-5 out of 5. The actual duration may be
anywhere between 1 and 7 minutes.
222
The athlete/client should spend the rest period relaxing the used
muscles by shaking them, manually activating weak muscles, or
performing a controlled visualization of optimal performance in
the next set.
Jump/Throw Training
Training intensity starts higher than at the end of the SIS block,
but low within the bracket for the SSP block. Intensity is depen-
dently increased throughout the SSP block to maintain optimal
loads for power development.
The total volume is lower than the end of the SIS block. The
volume of intense jumps is higher, but starts low within the
bracket. The volume of intense jumps is independently in-
As written in section 2.3.2 two or three jump/throw workouts per

week are used. The suggested weekly variation of intensity and
volume are outlined in the tables below:
Intensity Volume/ Total volume RPE

Set
Day 1 “High” “Low” “Low(40%)” “High”
Day 2 “Low” “High” “High(60%)” “High”
Table 2.3.5.3. Weekly distribution of intensity and volume for two weekly
jump/throw workouts.
Intensity Volume/ Total volume RPE

Set
Day 1 “High” “Low” “Low(20%)” “High”
Day 2 “Low” “High” “High(50%)” “High”
Day 3 “Med” “Med” “Med(30%)” “High”
Table 2.3.5.4. Weekly distribution of intensity and volume for three weekly
jump/throw workouts.
The “High” RPE signifies that all jumps on all training days are
performed with the instruction of jumping/throwing as high/long
as possible with the shortest possible contact or execution time.
223
The exertion is limited in duration. There should be no “grind-

ing”, no lactic acid build up, and only a limited increase in heart
rate.
As written in Appendix 6, the outcome variable is now maximal

power. To optimize the effect of the training program, power
should be measured in all repetitions and sets using appropriate
devices. Examples of such devices are provided throughout this
section.
1. Depth Landings (lower body and upper body)
Depth landings may be used by athletes with an end goal that

involves some form of vertical projection of the body's centre of
gravity. Athletes with a goal that involves horizontal accelera-
tion of the body's centre of gravity may also benefit, but to a
lesser extent.
The specific purpose of depth landings is to develop the ability

to rapidly develop muscle tension in the eccentric phase of a
jump.
The tolerance to even begin depth landings must have been de-
veloped through the use of "stick the landing” exercises in
previous blocks.
Day 1: ? x 5-6
Day 2: ? x 7-8
A myotest (www.myotest.us), or a similar device, may be at-
tached to the athlete to measure peak eccentric power.
1. Depth landings require stable objects (boxes etc) to jump

down from and soft mats to land in. The mats must be
soft, but no so soft that ankle dislocations are risked.
Depth landings may be most effectively executed without
shoes.
2. The initial depth height is assessed by
224
a. Observing that the athlete executes proper

landing mechanics.
b. Asking the athlete for RPE regarding muscu-
lar tension.
c. Asking the athlete for any joint or tendon dis-
comfort.
Begin the training with a conservative estimated height
where the athlete has perfect landing mechanics and ex-
periences a high degree of muscle tension, but no joint or
tendon discomfort. Use this drop height on Day 1. On
Day 2 use a height that is 20-30cm lower than on Day 1.
The highly qualified athletes may strive for a drop height
of 2-3m (147).
3. The athlete aims to execute all landings in perfect form
and with a slightly greater bend of ankles, knees and hips
compared to the sport-specific positions. (The purpose of
this strategy was explained in Section 2.3.3.)
4. Gradually add sets throughout the SSP block.
5. Add about 5cm in height or 1-2.5kg in the form of a
weighted vest, when the athlete performs all repetitions
and sets in perfect form and experiences no post workout
soreness whatsoever.
The same methodology may be used to develop the eccentric

explosive strength in an upper body exercise. For example, the
trainer or partner lifts a heavy bag or another pendulum type of
apparatus to a predetermined height and subsequently lets go of
the apparatus. The athlete stops the apparatus in the desired posi-
tion. This upper body variation may be relevant to athletes who
have to break/stop an impulse in the form of an opponent or an
object. Prime examples may be hockey, football, soccer or cer-
tain types of martial arts.
2. Loaded Squat Jumps or Bench Throws
Loaded squat jumps may be used by athletes with an end goal

that involves some form of vertical projection of the centre of
gravity. The fundamental purpose of the loaded vertical jump is
225
to improve the ability to create and maintain the highest possible

force output throughout the concentric phase of the take off.
A productive training cycle in the SIS block with vertical multi-

ple response jumps and/or low position jumps should precede
this MV with loaded jumps.
Optimal loading in this MV may take the form of a weighted

barbell plus resistance from elastic bands. If minimizing spinal
loads is a key consideration, specific equipment like the Verti-
max (www.vertimax.com) may be the best option.
Day 1: ? x 2-4(47% 1RM)

Day 2: ? x 4-6 (20% 1RM)
Day 3: ? x 3-5 (30% 1RM)
Attach a power measurement device like myotest (myotest.com)

that can be used regardless of the chosen type of jump.
1. Determine each training load at the indicated percentage
of a 1RM squat to parallel (upper thighs) or a deep squat.
2. Add low to medium band resistance to the bar
(www.jumpstretch.com). The band resistance should be
negligible in the beginning of the take off and increase
towards the end of the take off.
3. The athlete squats down to the sport-specific take off an-
gle and from that position (s)he performs a short, quick
counter-movement and "jumps as high as possible with
the shortest possible contact time". The athlete absorbs
the impact from the landing, resets his/hers position and
subsequently performs another repetition.
4. When average peak power for each repetition is in-
creased by 2.5-5% in 2 or more sets the load is increased
1-2.5 kg.
5. The number of sets per workout is gradually increased
throughout the SSP block.
Note: This MV may be used for bench throws as well.
226
3. Loaded Bounding (1 or 2 legs)
Day 1: ? x 10 m
Day 2: ? x 40 m
Day 3: ? x 20 m
1. The suggested way to load horizontal jumps is by using a

loaded dragging sled that is attached to the athlete via a
cord and a belt.
2. Initially, determine - on each training day (Day1, 2 and
3) - the load against which the athlete produces the high-
est average power over the specific distance.
(For practical purposes, calculate the power in the fol-
lowing way: a) divide the distance by the time spent to
cover the distance to determine an average velocity; b)
Multiply the average velocity with the total load (= body
weight + external load) to determine an average power.
Depending on the skill level of the athlete, this cycle may
begin with no external loading.
3. On all training days, instruct the athlete to cover the dis-
tance in the shortest possible time from a standing start.
4. The number of sets per workout is gradually increased
5. When average peak power for each repetition is in-
creased 2.5-5% in two or more sets the load is increased
1-2.5kg.
Note: Calculate the number of sets by

1. Multiply the chosen number of foot contacts with the ath-
letes stride length to determine a total distance for the
week.
2. Distribute the total distance between the three training
days using the 20-50-30 formula shown in Table 2.3.5.4.
3. Divide the distance for the day with the distance for the
set to determine the number of sets for the day.
Note: Measure the time to cover the distances by using photo

cells rather than a stopwatch.
227
4. Loaded Throws (shot put, soccer, javelin)
This MV may be particularly useful for athletes with an end goal

of projecting a ball, a shot or any other kind of implement for
distance. Examples include shot put, javelin, soccer, and foot-
ball.
This MV also requires a selection of loads to match 90-110 per-

cent of peak power.
Day 1: ? x 2-4 (110% of PP)

Day 2: ? x 4-6 (90% of PP)
Day 3: ? x 3-5 (100% of PP)
1. Attach a tendo sport unit (www.tendosport.com) to a sta-

ble object or have a partner hold it steady. Attach the
other end of the unit to your upper arm or forearm via a
solid cuff.
2. Determine the load of the implement with which the ath-
lete produces peak power (PP) in one attempt in the
chosen throw. Use 110% of that load on Day 1 and 90%
of that load on Day 2.
3. Instruct the athlete to project the implement for maximal
distance on all attempts.
4. The number of sets gradually increases throughout the
SSP block.
5. When the average peak power specific to each training
day increases by 2.5-5 percent in 2 or more sets, increase
the load.
Depending on the specific circumstances, there may be a natural

rest between each repetition as the athlete or a partner retrieves
the thrown implement.
This MV can also be used in a scenario where the load of the

implement thrown is kept constant. Instead, use the previously
mentioned cuff and attach resistance to the upper arm or
forearm. The resistance can be in the form of a band or cable
228
stack or a combination of both. Attach a tendo sport device to

the upper arm/forearm or a myotest to the weight stack. The
weight stack or band load is adjusted to give the peak power
output.
5. Weight Throws
This MV focuses on "weight throws" as seen in highland games.

These throws require whole body integration of the hip, knee
and ankle (extension) with shoulder flexion. Weights, kettle-
bells, rocks or similar objects may be used.
A larger area is required for this MV.
Day 1:? x 2-4 (110% of PP)

Day 2: ? x 4-6 (90% of PP)
Day 3: ? x 3-5 (100 % of PP)
1. Attach a myosport or similar device to the waist of the

athlete.
2. Determine the load of the implement with which the ath-
lete produces peak power in one attempt in the chosen
throw. Use 110% of that load on Day 1 and 90% of that
load on Day 2.
3. The number of sets gradually increases throughout the
SSP block.
4. Instruct the athlete to project the implement for maximal
distance on all attempts.
5. When the average peak power specific to each training
day increases by 2.5-5 percent in 2 or more sets, increase
the load.
6. A highly effective, “two point loading” can be achieved
by attaching heavy resistance bands from the floor to the
waist.
229
General Comments

ing the next set. A subjective scale of readiness may be used to
communicate this concept. The next set can be initiated when the
rate of readiness is 4-5 out of 5. The actual duration may be
anywhere between 1 and 4 minutes.
the next set.
Training intensity starts at the same level or slightly higher than

in the ISS block, but low within the bracket for the SSP block.
Training intensity increases dependently and/or independently
(The MV’s shown here use a dependent increase in intensity.

However, an independent increase in intensity could also be ap-
plied through the use of gradually shorter intervals from week to
week).
At the beginning of the SSP block the total volume of work is

lower, but the volume of anaerobic alactic work is higher com-
pared to the SIS block. The volume of anaerobic alactic work
increases independently throughout the SSP Block.
As mentioned previously, the relative intensity is about the same

level to slightly higher than in the SIS block. However, the
longer rest periods may often mean that the absolute speed of
movement becomes higher (the athlete is rested). Thus, the ve-
locity of both eccentric and concentric contraction also
increases, something the athlete/client must gradually adjust to.
230
As written in section 2.3.2 the anaerobic alactic method, phos-

phagen power (long) or phosphagen power (short) may be used
2-5 times a week depending on the goals and the training level
of the athlete/client.
For this section, MVs based on 3 to 4 weekly training days are

shown.
Intensity Volume/ Total

Set volume

Set volume
1. Cyclic Sport of Medium to Long Duration
This MV is based on the "Tababa Protocol", which has been

shown to greatly improve both aerobic and anaerobic metabo-
lism and VO 2 max (169).
Some form of distance work should be included in the total

weekly training plan for the endurance athlete. The exact amount
should be based on the specific duration of the competition and
the needs of the athlete.
Other athletes may benefit from this demanding protocol as well.

Former World Top 10 men’s singles, badminton player, Kenneth
Jonasson, who competed under humid conditions in the Far East,
reported that this type of protocol conditioned their breathing
muscles to the heavy breathing needed in that environment.
231
(Note: World Class Players in men’s singles show VO 2 max val-

ues around 70-80ml O 2 /kg/min.)
Before using this MV, the athlete should have completed one
microcycle or more with the MV "cyclic sport medium duration"
from the SIS block.
Day 1: ? x 15s(175%):8s rest

Day 2: ? x 25s(165%):12s rest
Day 3: ? x 20s(170%):10s rest
1. The intensity guideline for each training day is 175, 165

and 170% of VO 2 max. In case there is no opportunity to
measure VO 2 max, the intensity is "all out" on all training
days.
2. Begin with a conservatively estimated total volume
within the 6-30 minute bracket and gradually increase the
number of interval repetitions throughout the SSP block.
3. If the training is performed on ergometers, the resistance
should be gradually increased as fitness develops. Exam-
ple: As fitness develops, the athlete’s rate of movement
may increase to a point where optimal and safe technique
is compromised.
2. Fitness (body composition/VO 2 max)
This MV is based on
1. using PP (long) with short rest intervals to improve
VO 2 max.
2. Alternating upper and lower body activity to maximize
lactate concentrations in order to stimulate fat loss and
muscle building.
As preparation for this MV, the athlete/client should have used

the "AGC for improved body composition" as described in the
SIS block. Thus, the athlete client is conditioned to 15-30 second
intervals of near maximal intensity and the main progression will
be a significant decrease of rest periods.
232
This MV requires access to one or more ergometers.
Day 1: ? x 15s + 15s

Day 2: ? x 30s + 30s
Day 3: ? x 22s + 22s
Determine setting(s) that allow the athlete/client a safe execution
of 15, 30 and 22 seconds all-out sprints on the chosen ergome-
ters/exercises.
1. The athlete/client begins on the lower body ergometer
and performs an all-out sprint for 15, 30 or 22 seconds
(Day 1, Day 2 or Day 3).
2. The athlete/client rests 8, 15 or 11 seconds (half the dura-
tion of the work interval) before completing one more
interval.
3. After completing the second interval the athlete/client
moves to the upper body ergometer and starts the next in-
terval as soon as possible (within 5-15seconds).
4. Repeat steps 1 and 2 on an upper body ergometer OR use
an upper body bodyweight exercise that allows the ath-
lete/client to perform about one repetition per second
using large muscle groups. A prime example might be
push ups.
5. The athlete/client moves back to the lower body ergome-
ter and starts the next interval as soon as possible
(within-15seconds).
6. Repeat the steps until the desired volume for the day is
accomplished.
7. The total weekly volume is accomplished using different
movements. The athlete/client may start "higher" in the
6-30 minute bracket and gradually increase the number
of interval repetitions throughout the SSP block. If the
athlete/ client can handle the training, the total weekly
volume may be increased beyond the 30 minute "limit".
8. The resistance should be gradually increased as fitness
develops. Example: As fitness develops, the athlete’s rate
of movement may increase to a point where optimal and
safe technique is compromised.
233
3. Cyclic Sport (short duration)
The goal of this MV is to develop maximal linear speed. Thus,

this MV is predominantly used by sprinters (track and field, cy-
clists or swimmers).
The focus in J/T workouts is to jump explosively against

"higher" resistance. This MV follows the same philosophy and
incline sprinting and/or sprint loading is used. In this example,
sprint loading is applied on all training days. But depending on
the athlete, sprint loading may be applied one, two or three days
per week.
The loaded sprints are alternated with the unloaded sprints al-
lowing for technical refinement at specific speeds.
The exact interval durations may be adjusted to reflect the exact

duration of the competitive event.
Day 1: ? x 5s, PP(short)

Day 2: ? x 15s, PP(long)
Day 3: ? x 10s, PP(short)
Day 4: ? x 20s, PP(long)
1. Determine maximal distance that the athlete can cover in

a maximal sprint of 5, 15, 10 and 20 seconds of duration
(Day 1,2, 3 and 4.)
2. Calculate 90 and 92.5% of the distances sprinted in step
1 and place corresponding markers to indicate the dis-
tances on the track/pool.
3. Apply resistance in the form of a loaded dragging sled
(or another device that allows accurate adjustment of the
resistance) and adjust the resistance to enable the athlete
to cover about 90% of those distances within the given
timeframes (170).
4. While aiming to sprint to the 92.5% distance marker in
all interval repetitions the athlete alternates loaded and
234
unloaded intervals of the given duration for the day until

the total desired volume for the day is accomplished.
Given the "easy" target for the unloaded sprint, that
sprint should be "loose".
5. When the athlete can sprint to the 92.5% mark in two or
more loaded interval repetitons the resistance is increased
by 2.5-5kg.
6. The number of interval repetitions are gradually in-
7. The rest period is 10-15 times the duration of the interval
OR complete subjective recovery.
Note: "Short" rest periods may be used on one training
day to maintain cardiorespiratory fitness.
Note2: Sprints may be performed from a "flying start".
4. Racquet Sport, Team Sport and Martial Arts
This MV is designed for team sports, racquet sports and martial

arts. In this four-stage progression (ISS-SIS-SSP and SEP), the
SSP block focuses on increasing "game speed"/speed of execu-
tion - possibly against increased loads. (In the three-stage
progression shown in Appendix 4, the second stage is the stage
that focuses on increasing game speed.)
As previously mentioned, sport-specific movements within the

sport context are used, possibly with the inclusion of
jumps/throws and lifts. Since the exercise now consists of sport-
specific movements within the sport context, the head
coach/sport coach has the main expertise to determine which ex-
ercises to use. However, here are a few ideas
 practise against athletes/teams of a higher skill level to
challenge game speed/ speed of execution).
 practise against athletes of a heavier weight class to de-
velop techniques against heavier opponents loads
(relevant for martial arts).
 use exercises the require the coach or partner to feed
balls to the athlete at a higher frequency than occurs in an
actual game.
235
 use exercise modifications that reduce the time available

to react.
 if possible modify equipment (balls) to increase speed of
movement/speed of bounce.
 precede a sport-specific action with a high force lift
(heavy squat) or a high power lift (like hang power
clean).
 exercises using light vests/suits, ankle cuffs, wrist cuffs
etc that allows for maintenance of normal inter and intra
muscular coordination, while executing the sport tech-
nique. If the weight is too heavy, the movement may
LOOK right, but the inter and intra-muscular coordina-
tion is changed (171).
 See examples of weighted suits at www. weight-
vests.com OR www. thepowersuit .com
The intervals should now reflect the structure of the sport and
their duration should reflect certain plays, stroke sequences, set
ups for throws etc. PP (short) should be chosen to reflect rele-
vant sequences up to 15 seconds. While PP (long) should reflect
sequences in the 15-30 seconds interval.
Essentially, this MV would be "sport-specific training with an

energy system focus rather than "energy system training".
Day 1: ? x 5-15s, PP(short)

Day 2: ? x 15-30s, PP(long)
Day 3: ? x 5-15s, PP(short)
Day 4: ? x 15-30s, PP(long) with short rest periods
1. The sport coach/head coach determines the exact nature

of the exercises.
2. On Days 1, 2 and 3 long rest periods are used (>10 times
the work interval) (141).
3. In preparation for the SEP block short rest periods equal
to or shorter than the work interval are used on Day 4.
4. Gradually add interval repetitions throughout the SSP
block.
236
Note: When calculating the necessary number of interval

repetitions, the team sport coach must take into account
whether or not all athletes are equally active in certain
drills.
5. Increases in intensity (speed or load) should be based on
precision of execution of technical skill. Increased inten-
sity is thus determined by the coach.
It's my experience that athletes from team sports, racquet sports

or martial arts often find it "unnecessary" to complete longer rest
periods. Through their conditioning they soon feel recovered af-
ter completing an interval and are eager to begin the next
interval. It's important to not get too fixated on numbers in terms
of rest periods. However, you must remember that full recovery
is needed to execute game sequences with higher than normal
speed.
General Comment
The athlete client should spend the rest period relaxing the used
performing a controlled visualization for optimal performance in
the next set.
237
Block #4: Skill and Power in Primal Patterns

2.4 (SPP)
2.4.1 Goal of SPP

Develop skill and maximal power in primal patterns, develop the
anaerobic alactic system. This block is also the block to develop
maximal speed.
2.4.2 “First Choice” Power Workout

The SPP block or “conversion to power” is, with rare exception,
only used by athletes/clients with goals that relate to strength-
speed, maximal power, speed-strength or maximal speed in a
translatory movement. For example, Olympic weightlifters and
track and field.
In the SPP block we no longer distinguish between “strength

workouts” and “jump/throw workouts”. Instead, we focus on
“power workouts” that make use of lifts, jumps and throws de-
pending on the specifics of the sport (Olympic weightlifters may
use predominantly lifts).
The athlete/client may perform 3-5, or even up to seven (high

level athletes using multiple sessions per day) power workouts
per week. The total number of power workouts per week de-
pends on the number of total workouts available, the training
level of the athlete/client and whether energy systems work is
also performed.
These power workouts may be supplemented with a number of

technical workouts and recovery workouts (see the RER block).
The weekly structure should be created in such a way that exces-
sive fatigue is avoided. Excessive fatigue suppresses testosterone
levels and sharply reduces the effects of maximal power exercis-
es (174).
238
Lifts serve to enhance jumping, sprinting or throwing perform-

ance (unless the athlete is an Olympic weightlifter). Certain
athletes (for example, throwers) may train for upper and lower
body power/speed, while other athletes (for example, sprinters)
only seek lower body power/speed.
Each key primal pattern (upper body power or lower body

power) should be included in the training program 3-4 times per
week. Primal patterns that are included in the program for mus-
cle balance (for example, a pull pattern for a thrower) may be
trained at a lower frequency (example, once or twice per week).
In order to make room for a wide range of training methods (for

example, a multiple stage heavy to light complex (see “Method
Variations” below)), workout structures allowing for up to 45
min to be spent on upper or lower body power alone are needed.
The optimal combination of the structures shown in Table

2.4.2.1 depends on the sport, the priority of upper and lower
body power, the number of available workouts as well as the re-
sponsiveness and training and recovery capacity of the athlete.
Example 1 Example 2 Example 3 Example 4

45 min: upper 30 min: upper 30 min: upper 15 min: upper
or lower body or lower body or lower body or lower body
power. power. power power
15 min: 30 min: upper 30 min: 45 min:

strength (AE or or lower body strength (AE or strength (AE or
PP) power PP) PP)
Table 2.4.2.1. Workout structures in SPP with varying time allotted to power
training.
In many cases a movement split is used, focusing alternately on

upper and lower body power. Table 2.4.2.2 shows an example
using 4 power workouts per week.
239
Example 1 Example 2 Example 3 Example 4

30 min: lower 30 min: upper 30 min: upper 30 min: lower
body power. body power. body power. body power
30 min: strength 30 min: lower 30 min: strength 30 min: upper

(AE or PP) body power (AE or PP) body power
Table 2.4.2.2. An example of a movement split using 4 power workouts per
week.
The number of assistance exercises may be reduced (compared

to the ISS and SIS blocks) to focus exclusively on antagonists of
the key primal patterns.
Power depends on a force and a velocity component. It is gener-

ally accepted that an effective power training includes loads of
various levels within the workout and within the week (137, 138).
(See Appendix 5 for a discussion of categories of power training

and for the explanations of certain abbreviations in the section
below).
Within each workout, lifting with low volume may precede a

jump of the same movement pattern with the aim of exploiting
the after effect of the nervous system and thus, enhance power
performance as well as speed-strength (134). This is the heavy-to-
light structure, or in certain terminology “complex training”.
30 min power + 30 lower b power +

30 min strength 30 min upper b power
A1. Lower body lift, max-e A1. Lower body lift, max-e
A2. Lower body jump, dyn-e A2. Lower body jump, dyn-e
B1. Upper body lift, max-e B1. Upper body lift, max-e
C1. AE(1), rep-e (ld) B2. Upper body throw, dyn-e
C2. AE(2), rep-e (ld)
Table 2.4.2.3: Structuring a power workout to exploit the after effect of the
nervous system (also called complex training).
Within each workout lighter loads may enhance power output of

subsequent movements with heavier loads of the same move-
ment pattern (137), a “light- to-heavy” structure. Thus, we have an
alternative to the “lift-to-jump structure” presented in Table
2.4.2.3.
240
30 min power 30 min power

A1. PP(1), dyn-e(stsp) A1. PP(1), dyn-e (ppadv)
A2 PP(1), max-e A2. PP(1), dyn-e (stsp)
Table 2.4.2.4.Supersets with lighter loads preceding heavier loads with the
aim of increasing movement speed with the heavier loads.
The light to heavy structure may be particularly relevant to en-

hance maximal power as well as strength-speed.
A third viable option for the structure of the workout is to use a

“heavy-to-light” or “light-to-heavy” structure, but completing all
sets of a given exercise before proceeding to the next.
Heavy-to-Light structure Light-to-heavy structure

A1. PP(1), max-e A1. PP(1), dyne-e(ppadv)
B1. PP(1), dyn-e(stsp) B1. PP(1), dyn-e(stsp)
C1. PP(1), dyne-e(ppadv) C1. PP(1), max-e
Table 2.4.2.5. Example of “heavy-to-light” or “light-to-heavy” structure (45 min
power block) with completion of all sets of a given exercise before proceeding
to the next exercise.
The primary advantage of the “light-to-heavy structure shown in

table 2.4.2.5 may be that absolutely no energy is spent on
strength work before all the power exercises are completed (149).
Within each week, for a given primal pattern, the load level may
be varied from day to day in a heavy, medium light format (137).
Table 2.4.2.6 shows how the load level is varied from day to day
by using different peak intensities. The load level can also be
varied by adjusting the number of load levels within each work-
out. This fact is realized by comparing a two-stage heavy-to-
light structure (maximal strength to strength speed) with a five
stage heavy-to-light structure (maximal strength, strength-speed,
peak power, speed strength and speed). Obviously, the two stage
structure will allow for a higher number of heavy sets (given that
the total timeframe is the same).
241

(“heavy”) (“medium”) (“light”)
A1. PP(1,lift), max-e A1. PP(1,jump), A1. PP(1,jump),
A2. PP(1, jump), dyn-e(stsp) dyn-e(ppadv)
dyn-e(stsp) A2. PP(1, jump), A2. PP(1,jump),
dyn-e(ppadv) dyn-e(spst)
Table 2.4.2.6. Example of day-to-day load variation for a 30 minute power
block with a given primal pattern in SPP. “PP-lift” and “PP-jump” refers to se-
lecting lifts, and jumps of the same movement pattern, for example squats or
lunges.
A third way to control the load is to perform additional sets of a

specific load level within a multiple-stage structure (heavy-to-
light or light-to-heavy). An example of this strategy is
1 set with maximal strength parameters followed by

1 set with strength-speed parameters followed by
2 sets with peak power parameters.
The take home message from table 2.4.2.6 is to vary the load
level from day to day, while emphasizing what is needed by
the athlete.
To “focus on what is needed”, the Olympic weightlifter’s em-

phasis is on maximal strength, strength-speed and maximal
power. On the other hand, the emphasis for the sprinter is speed,
speed strength, maximal power and a minor focus on maximal
strength, unless maximal strength is a weakness for the particu-
lar athlete.
“First Choice” Energy System Workout
In reviewing the content of training in the SPP and SEP blocks,

the description may seem lacking in certain areas. The lack oc-
curs when the “story” borders on knowledge primarily possessed
by the sport-specific coach.
The principles in FPM are applicable to any sport, but there are
some specifics regarding speed and endurance training where the
242
track coach, the rowing coach or the triathlon coach possess

knowledge way beyond that of the strength coach.
In SPP and SEP the border between “conditioning” and “sports

training” have almost disappeared and a full understanding of
the needs of the athlete are needed, when the complete microcy-
cle structure is planned.
In most cases, fitness athletes, endurance athletes, and athletes

from racquet sports, team sports and martial arts do not use the
SPP block. The SEP block is scheduled immediately after the
SSP block.
Energy system training is primarily used by athletes competing

in “cyclic” sports of 20 seconds duration or less. Primary exam-
ples include track and field sprinters.
The anaerobic alactic method (speed work) was performed in

SSP as well, but speed developments were attenuated under the
influence of maximal strength loads. In the SPP block, the ath-
lete may now be able to perform 3-5 speed workouts per week in
the rested state.
The higher the priority of cyclic speed for the specific athlete,
the more speed workouts per week are performed.
A pure energy systems workout consists only of the specific ac-

tivity, but possibly under different loading conditions.
Example 1 Example 2
A1. Cyclic 1, PP(short) A1. Cyclic 1, PP (short) (loaded)
A2. Cyclic 2, PP (short) (unloaded)
A3. Cyclic 3, PP (short) (assisted)
Table 2.4.2.7. Examples of energy systems workouts in the SPP block
Different aspects of maximal speed, like acceleration, top speed

and speed endurance (less than 20-30 seconds) may be included
according to goals and priorities.
243
Various aspects of lifting or jumping may be included early in

the workout to capitalize on the previously mentioned after ef-
fect of the nervous systems (See Table 2.4.2.8).
Example 1 Example 2
A1. Jump squats w load A1. Horisontal bounding
A2. Sprint starts A2. Sprints with flying start
Table 2.4.2.8: Examples of “heavy-to-light” loading using jumps and sprints

Power Workout
For any maximal strength component of the power workout the

primary guideline is to continue with the exercise variations used
in the previous SSP block. No new exercises for maximal
strength should be introduced. The athlete will typically perform
the training based on percentages of their current 1RM.
If lifts are part of the competitive activity the most specific lifts
are included in the SPP block.
As for jumps/throws the goal is now to produce the highest pos-

sible take off impulse in the shortest possible time and to
improve neural control (see section 1.12).
Strength-speed, peak power or speed strength movements can be

purely concentric movements or stretch-shortening cycle move-
ments (the concentric action is preceded by a rapid eccentric
action). Stretch shortening cycle actions are relatively independ-
ent motor qualities. Concerning speed-strength (bodyweight)
two types of stretch-shortening actions exists:
1. A long stretch shortening cycle with a ground contact

time of more than 250 milliseconds.
2. A short stretch shortening cycle with a ground contact
time of less than 250 milliseconds (56).
244
Thus, it is important that exercises are chosen to match the sport-

specific ground contact time for jumps and the execution time
for throws. Further, any exercise should spatially match the
competitive activity. Thus, any take offs in jumping is initiated
from sport-specific take off angles.
Use the shock method (drop jumps), loaded/unloaded as well as

over-speed jumps and throws, with implements slightly heavier
and lighter compared to competition.

sively on antagonists. Strengthening the antagonists serves to
prevent injury and improve maximal movement speed.
For a multi-stage heavy-to-light or light-to-heavy structure, 3-4

variations of a given primal pattern that trains the various as-
pects of power are used.
Energy Systems Workout
As mentioned above, the SPP block is used only by athletes

competing in sports with durations of 20 seconds or less. Exam-
ples are Olympic weightlifting as well as track and field.
Only specific activity (example, sprinting) is used possibly under

different loading conditions: overload sprinting (horizontally,
not uphill), unloaded sprinting, assisted sprinting (horizontally,
not downhill).
Uphill and downhill sprinting are spatially and temporally dif-

ferent from sprinting on an even surface. Uphill or downhill
sprinting have their place in the earlier blocks, but do not meet
the ultimate specificity demands of the SPP block.
245
General Warm Up
tagonists can be used, as these exercises are now less stimulated
Section 2.4.4 shows you suggested volume and intensity brack-

ets for the SPP block. These brackets – where the upper end can
be up to fours times the lower end - are based on research and
practical experience of what works.
ets or the higher end of the brackets?” You may ask.

As a rule of thumb, the SPP block is introduced at the advanced

level (4th year or later) with any new method initiated with low
volume and intensity within the suggested brackets.
2. The Hormonal Status of the Athlete (See section 1.1)

tigue, excess cortisol, lowered anabolic hormones etc) the
to 1-3 developmental days per week, with the total volume at the
in the SPP block requires a high degree of readiness and it is
questionable whether an athlete will benefit from this training, if
his or her status is compromised.
246
If a hormonal imbalance is found when it is time to use the SPP

block (probably close to competition), quickly shift training em-
phasis to recovery while attempting to maintain training gains
with mental practice.
3. Seasonal Variations (1.4)

shown in table 1.4 (Table 1.4 is reprinted below.)
Summer Winter
# of training session per week 4-5 2-3
Duration of training sessions 60-75 30-45
min min
Table 1.4. Suggested Seasonal variations in number of training sessions per
week and duration of sessions.
As all training in the SPP block calls for long rest periods, winter
outdoor training in this block may not be appropriate (or result
producing) in cold climates.
4. Application of Concentrated Loading, Functional

Overreaching or an Impact Microcycle (section 1.7)

microcycle is chosen the training volume should be around the
upper end of, or maybe even outside (100-200% above normal),

profile.
247

crocycle may be applied in the “early stages” of a number of
weeks of the SSP block. In the later stages, leading up to the
PCC blocks, most often the volume should be reduced to result
in top performance, unless no peaking is desired for the competi-
tion.

Refer to table 2.4.4.1-3 below for the volume and intensity

brackets.
The two repetition brackets (“20-75” and “80-120”) reflect the

use of both the dynamic effort method and the maximal effort
method.

%1RM
(set) session week
30-50 30-50
Exercise 76-95 20-70 s
5-25 30-60(90+)
Pattern 80-120
in the SPP block. Count only repetitions within the intensity bracket. The total
number of reps is based on the sum of reps from either intensity bracket
(Based on table 2.0.2, 2.0.9 and 2.11).
If power training (dynamic effort method) above 47%, 1RM is

used in strength workouts with the purpose of enhancing lifting
performance. These reps are counted with the “strength reps” to
get the weekly total. (If any other power training is included to
enhance sprinting, jumping or throwing these reps are counted
with the jump/throw reps.)
Table 2.4.4.1 shows that the intensity and volume of strength

training (lifting) decreases to allow for more time and energy to
be directed towards jump/throws and energy systems training.
248
Olympic weightlifters at the elite level may also, in the SPP

block, exceed 90 repetitions per week. In this case the distinction
between “strength and power training” vs. technical training is
blurry.
Inten- Interval Vol/ Vol/

Energy Systems
sity (%) duration Session Week
Aerobic
70-90 1-4(8) m 20-60 m ***
Endurance
Aerobic
90-100 (1)1.5-2 m 15-45 m ***
Power
Anaerobic
45-90 15-90 s 10-30 m ***
Glycolytic Cap.
Anaerobic
70-100 15-50 s 5-15 m ***
Glyc. Power
Phosphagen
75-90 15-30 s 3-10 m 9-40m
Power(long)
Phosphagen
90-100 5-15 s 2.5-7.5 m 8-30m
Power(short)
the SPP block. Count only minutes working within the intensity interval (Based
on Appendix 2, table 2.0.10, reference 28,, 141, 150, 151 and the work of
Doctor Jens Bangsbo, University of Copenhagen)
Table 2.4.4.2 shows that the weekly volume of sprint work in-
creases.
Foot contacts or throws per …

Set Session Week
5 10-25 80-300 **********
4 10-25 150-250 *************
(20-50 cm), throws
3 50-250 200-600
and 1 leg) 40+ m
3 3-6(10) 12-60 100-180
isotonic method
2 5-10 15-40 45-120
lower body, throws
landings (upper or lower 1 5-8 15-40 ********
body)
SSP block. For unilateral jumps or throws the suggested volume is volume per
leg. The table is based on references 152,153, 154, 155, 156, 157 and Ap-
pendix 2.
249
2.4.5 Method Variations
Power Workouts
The intensity of maximal strength exercise may be at the same

level OR slightly reduced compared to the SSP block. The inten-
sity of maximal strength work is relatively constant throughout
the SPP block.
The total volume of maximal strength work is lower compared to

the SSP block. How much lower depends on the specific goal of
the SPP block (the less the goal of the SSP block depends on
maximal strength, the greater the reduction in the volume of
strength work). Depending on the specific MV used, the total
volume of strength work may remain at the same level or
slightly increase throughout the SPP block (when more “rounds”
of a “heavy-to-light” or “light-to-heavy” complexes are per-
formed).
The intensity of jump/throw exercise is slightly DECREASED to

level 2-3. The intensity throughout the SPP block is increased
depending on improvements in power development .
The volume of any jump/throw exercise, including any strength-

speed, peak power, speed strength or speed exercise with a bar,
is higher than the SSP block. Choose between two approaches to
adjust the volume in the SPP block:
1. Independendly increase the volume throughout the SPP

block. As part of this strategy you may choose to de-
crease the volume towards the end of the SPP block as
the PCC block approaches.
2. Perform no calculations of volume. The functional indi-
cators (power) should be high and thus each training is
terminated when power drops below 10% of its value at
the beginning of the session. This is the 10% drop off
rule (175).
250
As mentioned in section 2.4.2, the athlete/client may perform 3-

5, or even up to seven (high level athletes using multiple ses-
sions per day) power workouts per week, depending on the
number of total workouts available, the training level of the ath-
lete/client and whether energy systems work is performed.
The table below shows method variations using 4 weekly work-

outs.
Set volume
Table 2.4.5.1. Weekly distribution of volume and intensity for “power-
workouts” in the SPP block.
There are innumerable ways to structure a week with 3-7 power

workouts using the intensity levels indicated above. In any situa-
tion it is a key to make sure to avoid excessive fatigue, as
mentioned in the introduction to this section.
The outcome variable for the power workouts are strength-

speed, peak power, speed-strength(bodyweight) or speed-
strength (implements), therefore, power must be measured di-
rectly (for example through a myotest) or indirectly using a
tendo sport unit (see also the SSP block). Other types of equip-
ment of similar character may be used.
Some MV’s refer to a “speed level”, which is used to indicate

the application over-speed jumping or running as well as throw-
ing implements lighter than the competitive loads.
As discussed in 2.4.2 both heavy-to-light and light-to-heavy

structures are used. Both structures are always used to enhance
the target performance. The process of high level optimization of
training includes the use of MEASUREMENTS to determine
which structure gives the greatest improvement in the target per-
251
formance. Subsequently, the training is then focused on the

structure that provides the best results.
1. Strength-speed Focus
Appendix 5 mentions that strength speed is required in move-

ments in which effort is rapidly developed to overcome a large
resistance. Olympic weightlifting (snatch and clean and jerk) as
well as throwing the opponent in martial arts like judo and wres-
tling may be examples of such movements.
In contrast to previous blocks, MVs for the SPP block pertain

not only to one exercise, but a sequence of exercises that may be
different (for example, a combination of barbell squats and drop
jumps). Thus, the structure of the MVs may be extremely spe-
cific to the actual exercises.
Martial Arts are discussed in the SEP block. Thus, with due re-
spect for specialized Olympic weight lifting coaches, this MV
focuses on the development of strength speed since this quality
is needed in the pulling phase of the snatch. The single goal of
this method variation is to improve strength – speed in the squat
snatch.
The MV uses relatively few steps in each structure with an em-

phasis on the target activity. As mentioned in Appendix 5, the
Olympic weightlifter may use a higher percentage of the 1RM
than indicated here during strength-speed, peak power and speed
strength exercises.
Hopefully, you will be able to extract the principles and use

them on other movements when needed.
Day 1
Day 1 is the first of two days with a maximal strength compo-

nent. The strength-speed intensity is in the high end of the 55-
75% bracket. The complex has a heavy-to-light structure.
252
A1. Maximal strength exercise

Olympic Style Snatch Grip Deadlift with weight releasers
? X 1 (110-120 % 1RM)
A2. Strength-speed exercise

Squat-Snatch
? X 1-3 ( > 70 % 1 RM)
1. Load a bar with 70% 1RM. Load the weight releasers so

the total weight of bar + weight releasers is 110-120% of
a 1RM Olympic Style Snatch Grip Deadlift. (With ex-
perimentation you may find that a load in the higher or
the lower end of the range provides the greatest bar speed
in the subsequent squat snatch.)
2. The weight releasers should be adjusted so they fall off
the bar when the bar is around knee height.
3. The lifter deadlifts the bar to the lockout position and the
weight releasers are placed on the bar. The lifter initiates
the eccentric phase of a deadlift. When the weight releas-
ers fall off, the lifter immediately initiates a squat snatch
4. While the first rep was from the hang, possible second
and third reps are performed from the floor. The set is
terminated when the bar speed drops.
5. When the peak bar speed is increased 2.5% (average of
the attempts) the load on the bar is increased in the next
training session. The load on the weight releasers may
remain relatively constant.
6. Choose option 1 or option 2 to control the training vol-
ume.
Day 2
Day 2 is a "low" intensity day with a light-to-heavy structure.

Both the peak power exercise and the strength speed exercise are
trained with intensities in the lower end of the respective brack-
ets.
253
A1. Peak Power Exercise

Hang Power Snatch.
? X 2-3 (47-55% 1RM)
A2. Strength-Speed Exercise

Hang Squat Snatch
? X 4-2 (60% 1RM)
1. The load in the Hang Power Snatch is maintained rela-

tively constant within the 47-55% percent range, with a
focus on the intensity that yields the highest bar speed in
the subsequent squat snatch.
2. When peak bar speed (average of the attempts) is in-
creased 2.5% in the Squat Snatch the load on the bar is
increased in the following training session.
3. You may add sets from week to week. However, in gen-
eral, the training should be terminated when peak bar
speed (the average of the attempts) decreases.
Day 3
Day 3 is a “high intensity” day with a maximal strength compo-

nent. A combination of a heavy-to-light and light-to-heavy
structure is used. The maximal strength component uses the
overcoming isometric method.
A1. Maximal Strength Exercise.

Snatch Grip Deadlift against pins
? x 3-6 sek (with maximal voluntary effort)
A2. Strength Speed Exercise

Squat Snatch
? x 1-3 (70 % 1RM)

Power Snatch
? x 2-3 (47-55 % 1RM)
254

Hang Squat Snatch.
? x 1-3 (70 % 1RM)
1. Use a power rack and set the safety pins so that the lifter
is exerting force at the same joint angles as the maximal
effort during the second pull. More than one setting may
be used.
2. The Squat Snatch variations are performed by the same
standards as on Day 1 and 2.
Day 4
Day 4 is a "low intensity” with a three stage light-to-heavy struc-

ture.
A1. Speed Strength Exercise

Snatch Throws
? X 2-3 (20-40% 1RM)

Power Snatch
? X 2-3 (47-55 % 1RM
A3. Strength-Speed Exercise

Squat Snatch
? X 2-4 (60 % 1RM)
1. The load on the Snatch Throws stay relatively constant

and may be determined by the heaviest load the athlete
can throw with proper form, as well as the effect of this
load on the subsequent sets (degree of increase in
power).
2. The load on the Power Snatch bar is maintained rela-
tively constant within the 47-55% percent range, with a
focus on the intensity that yields the highest bar speed in
the subsequent squat snatch
255
3. When peak bar speed (average of the attempts) is in-

creased 2.5% in the Squat Snatch the load on the bar is
increased in the following training session.
4. You may add sets from week to week. However, in gen-
eral, the training should be terminated when peak bar
speed (the average of the attempts) decreases.
2. Speed-Strength Focus
Appendix 5 states: "A movement in which speed of movement

plays a fundamental role in overcoming a relatively small resis-
tance requires speed-strength. Examples of such movements
include javelin throw, shot put, sprinting and jumping."(134)
Next, speed strength was subdivided into speed strength (body-

weight) and speed-strength(throwing).
The main movements in speed-strength (bodyweight) are sprint-

ing and jumping.
An MV featuring sprinting is shown as the example. It is my

opinion that barbell squats and olympic weightlifting movements
are overused in sprinting. These movements, while providing a
strong effect on the specific musculature, train the athlete to pro-
duce a vertical action force into the ground. Sprinting, on the
other hand, except for the action in the start block and possibly
the early acceleration phase, requires horizontal action forces.
Walking lunges dragging a sled is currently the most specific
strength exercise I am aware of that meets this demand.
With due respect for track coaches, an example of an MV focus-

ing on improving speed strength is the Alternate Leg Bounding
exercise. The volumes per set are geared towards the 100m
sprint.
256
If this MV is used in the SPP block, Walking Lunges Dragging

A Sled and Loaded Alternate Leg Bounding should have been
used in the SSP block. All loading should be horizontal in the
form of a loaded sled, tubing etc.
This example shows that in the case of certain exercises, finding

the optimal loads is not as simple as taking percentages of a
1RM.
Choose a weekly volume for the jump exercise and let the vol-
ume of the strength exercise on Day 1 be determined by how
many sets of jumps are needed.
Day 1
A "high intensity" day with a heavy-to-light structure covering

the maximal strength, strength-speed, peak power and speed
strength levels. In this MV the maximal strength level is only
included once per week. This frequency could be up to 3 or 4
(with very low volume per session) if the athlete responds with
increased power or velocity in the target exercise (Unloaded Al-
ternate Leg Bound).
A1. Maximal Strength Exercise

Walking Lunge Dragging A Sled
? X 2-4 (3RM)
A2. Strength Speed Exercise.

Loaded Alternate Leg Bound
? X 20 m (peak power load)

Single-Leg Bound
? X 5 each leg (peak power load)

Alternate Leg Bound
? x 20-40 m
257
1. The nature of the Walking Lunge with Sled makes the

assessment of a 1 repetition maximum difficult. Instead,
use the heaviest load possible that enables the athlete to
perform around 3 steps on each leg with perfect form.
You may examine the 2-4RM intensity zone to find the
load that leads to the greatest enhancements of power in
the strength speed exercise.
2. Compared to the unloaded Alternate Leg Bound, the load
in the Loaded Alternate Leg Bounding should allow the
athlete to complete a similar distance in approximately 1
second more or with a slightly lower (5-7.5%) flight time
to contact time ratio. When flight time to contact time ra-
tio is increased with 2.5-5% in 2 or more sets, the load is
increased 1-2.5kg in the subsequent workout with
strength-speed loading.
3. The load in the Single-Leg Bound should allow the ath-
lete a 2.5-5% lower flight time to contact time ratio
compared to the Unloaded Alternate Leg Bound. When
flight time to contact time ratio is increased with 2.5-5%
in 2 or more sets the load is increased 1-2.5kg.
If the power or fligth time to contact time ratio drops as

soon as load is applied, the cycle is begun without a load
and load is not applied until power or flight time/contact
time stops improving.
4. The goal of the unloaded Alternate Leg Bound is for

each bound to project the body for maximal distance with
the shortest possible contact time. Keep track of flight
time to contact time ratio as well as the time spent cover-
ing the given distance from a standing start. If available,
use photocells rather than a stop watch.
Day 2
Day 2 is a "low intensity" day with a light-to-heavy structure

including the speed and speed-strength levels. The use of the
over-speed technique makes this training day highly taxing on
258
the nervous system. Longer distance bounding is included to

match the needs of the competitive event.
A1. Speed Exercise

Over Speed Alternate Leg Bound
? x 20-40 m
A2. Speed-Strength Exercise

Alternate Leg Bound
? X 50/60/70 m
1. The Over Speed Alternate Leg Bound uses a pull from

specific surgical tubing to challenge the athlete to take
longer, faster strides with good form (176). The tubing is
anchored and the athlete backs up from the anchor point
to get a pull of approximately 20-30 metres. Bounding
form must be perfect and the sound of each bound should
be as light as possible. A “slapping sound” with each foot
contact can indicate that the pull is too strong and the
plant of the athlete’s foot takes place too far in front of
the body. If form is good, adjust the pull so the athlete
covers the given distance about 0.5 seconds faster than
the unloaded leg bound.
2. If this MV is used in the SPP block, the athlete should
have used the horizontal bounding in the previous SSP
block. Thus, the athlete should be conditioned to about
40m of loaded horizontal bounding. The volume of the
Alternate Leg Bound may progressively be increased to
ensure a gradual adaptation to the longer distances. The
volume per set should gradually approach the competi-
tive distance. If there is ample time (for example, 6
weeks), initially, the length of the bounding may be in-
creased only if power is kept high.
259
Day 3
Day 3 is a medium intensity day with a heavy-to-light structure

including the strength-speed level, the peak power level and the
speed-strength level.
A1. Strength-Speed Exercise.

Loaded Alternate Leg Bound
? x 30 m

Single Leg Leg Bound
? x 6-8
A3. Speed-Strength Exercise

Alternate Leg Bound
? x 40/50/60 m
1. Loaded Alternate Leg Bound is trained in the same way

as Day 1. To maintain the flight to contact time ratio 5-
7.5% below the ratio for the unloaded Alternate Leg
Bound, the athlete may need to lower the load on Day 3
to accommodate for the longer distance.
2. Single Leg Bound is trained in the same way as Day 1.
Day 4
Day 4 is a "low intensity day" similar to Day 2. The Alternate

Leg Bound is performed at distances close to the competitive
distance.
A1. Speed Exercise

Over Speed Alternate Leg Bound
? X 20-40 m
260

Alternate Leg Bound
? X 80/90/100
1. The over-speed Alternate Leg Bound is performed in the

same way as on Day 2.
2. The distance per set for the Alternate Leg Bound is rela-
tively long and to avoid a drop in power, the distance
may be split in 2 using a 10-15 second break in between
(the rest pause technique).
To obtain a speed profile use photocells every 10m and compare

the split times. If there is ample time before the competition you
may increase the distance only if the power is kept high.
3. Speed-Strength (implement)
For the most velocity dominant intensity zone in the dynamic

effort continuum, speed-strength with implements, an example
featuring a weekly structure as it may look for a shot-putter is
shown.
From third-hand account, I am familiar with the training proto-

cols of a World Class shot-putter. The barbell bench press was
an important part of his upper body exercises. He won an Olym-
pic medal (silver) in the shot put, however, it was said that he
was too strong compared to his speed-strength and technique.
Could the reason for his imbalance be because the bench press is
performed in a supine position, whereas the shot put is per-
formed in a standing position?
In my opinion, the Standing Low Cable Push and not the bench
press should be the primary upper body exercise for a shot-
putter. The Standing Low Cable Push (see the picture below) can
be performed with HIGH loads for low reps, thus, maximal
strength can be developed. (Most high level shot-putters proba-
261
bly would need specially designed weight stacks of sufficient

load.)
Standing Low Cable Push
If the athlete cannot express the force from the ground up and
through the hand in the Standing Low Cable Push, (s)he most
likely cannot express the force in a shot put either.
Measure the power in the Standing Low Cable Push variations

by attaching a tendosport device to the upper arm/forearm or a
myotest to the weight stack. The performance in the actual shot
put is gauged by the distance achieved.
The number of shot puts is calculated with the jump throw repe-
titions. The high-level athlete will need to practice the shot put
almost daily and thus, should include a higher number of weekly
sessions.
Day 1
Day 1 is a "high" intensity day with a four-stage heavy-to- light

structure.
262

Standing Low Cable Push
? x 2-3(85-90% 1RM)

Standing Low Cable Push with Band
? x 2-3 (70-75% 1RM)

Shot Put
? x 2 (load of shot sligthly above competition weigth)

Shot Put
? x 2 (load of shot equal to competition load)
1. For the maximal strength exercise, it is recommended to

use a load within the 85-90% 1RM zone that lead to the
highest level of concentric power in the Strength Speed
Exercise.
2. For the strength speed exercise it is recommend to use a
load within the 70-75% 1RM zone plus added band re-
sistance that leads to the best performance in the shot put.
3. For the peak power exercise (the overload shot put) a dif-
ference of 250 gram may be a good place to start (178).
When performance is improved 2.5-5% the athlete may
consider using sligthly heavier shots.
4. No progression is applied to the speed-strength exercise,
but performance is continuously recorded.
Day 2
Day 2 is a "low" intensity day. "Ballistic Isometrics" is effective

to develop starting strength, a quality of strength that is impor-
tant in movement under 250 milliseconds in duration (179, 136).
A1. Standing Bar Press

? x 1-2 sec, 10-30 seconds rest between repetitions
263
1. Place one end of an Olympic Bar in a Sorinex landmine.

Place the bar at an angle that allows the athlete to push
into the bar in a way similar to a shot put and fixate the
other end using a rope or a power rack. The bar must be
immovable when the athlete starts to push.
2. The athlete takes an appropriate stance, places the bar in
contact with the immovable object and explosively
pushes the bar 1-2 times into the immovable resistance
with the hand in the start position of the shotput (Count
this as one repetition). Calculate the ballistic isometrics
with the strength-reps (Table 2.4.4.1).
3. The athlete rests 10-30 seconds and repeats the desig-
nated number of times .
4. The athlete rests 5 minutes and repeats steps 2 and 3 with
the hand extended about 1/3 of the complete range.
5. The athlete rests 5 minutes and repeats steps 2 and 3 with
the hand extended about 2/3 of the complete range.
I have successfully used ballistic isometrics with martial arts ex-

pert Daniel Roopnarine to further increase the speed of his
punch. What equipment did he push into? A brick wall! (His
hand was protected by a towel.)
Day 3
Day 3 is a "medium" intensity day with a four-stage heavy-to-

light-to-“heavy” structure, with the aim of enhancing shot put
performance through the use of both a heavier and a lighter
weight.

Standing Low Cable Push with Band
? x 3-4 (55-60% 1RM)

Shot Put
? x 2 (competition load)
264
A3. Speed Exercise

Shot Put
? x 2 (under competition load)
A4. Speed Speed Strength Exercise

Shot Put
? x 2 (competition load)
1. For the strength-speed exercise use a load within the 55-

60% 1RM zone plus added band resistance that results in
the best performance in the speed strength exercise.
When the peak power (calculate the average for all repe-
titions in one set) is improved by 2.5-5% the load is
increased by 1-2.5kg in the next workout with strength-
speed loading.
2. The speed exercise employs an "underweight" imple-
ment. 250 grams below the competition weight may be a
good place to start. This load is maintained throughout
the SPP block.
3. No progression is applied to the speed-strength exercise,
but performance is continuously recorded.
Day 4
Day 4 is trained in the same manner as Day 2.
A1. Standing Bar Press

? x1-2 sec, 10-30sec rest between repetitions, 3 positions
1. All aspects of the execution are similar to Day 1.
4. Maximal Strength Focus
In case the development of maximal strength in the SSP block

did not result in a satisfying level of strength, it may still be a
goal to develop maximal strength in the SPP block. In such a
265
situation, the athlete may dedicate two out of four days com-
pletely to maximal strength. Choose a "high" and a "medium"
intensity day from any of the MVs presented in the SSP block.
On the other two training days, use any "medium" or "low" in-
tensity day from the appropriate MV presented in this section.
This MV would be an example of a parallel strategy.
5. Assistance Exercises (tempo contrasts)
In FPM, tempo contrasts are used predominantly with assistance

exercises (AE) in SSP, SPP and SEP. In these blocks AE is only
trained once per week. With tempo contrasts it’s possible to
stimulate a wider range of muscle fibres within each set.
The total number of weekly repetitions is low (30-50) and there

is no need to periodize volume or intensity. A tempo contrast
may inherently cater to a medium to high number of repetitions
(for example, 6 and up).
Tempo contrasts can be used both with the rep-e(ld) as well as

the rep-e(sd) method. This tempo contrast is used with the rep-
e(ld) method.
Day 1. 2-3 x 4-8 + 4-8 + 4-8

2. Choose two different speeds of contractions and struc-
tures of the repetition.
a. Tempo 1 = 3-4 seconds for 1 repetition (example
201)
b. Tempo 2 = 8-10 seconds for 1 repetition (exam-
ple 404)
In each segment of the combination exercise alternate be-
tween one repetition with tempo 1 and one repetition
with tempo 2. This structure allows for up to 8-10 repeti-
tions per minute.
266
3. The initial load should allow the athlete to perform about

6 total repetitions per segment at an RPE of 3-4 of 5.
formed in a continuous fashion with a moderate RPE.
5. This exact structure can be used also with a two-stage
combination exercise or a single exercise
.
General Comments

ing the next set of any method variation. A subjective scale of
readiness may be used to communicate this concept. The next set
can be initiated when the rate of readiness is 4-5 out of 5. The
actual duration may be anywhere between 1 and 4 minutes.
The athlete client should spend the rest period relaxing the used
the next set.
Training intensity starts at approximately the same level where

the SSP block left off. Training intensity is independently in-
creased throughout the SPP block through the use of an
increased partial volume of over-speed training.
Training volume starts at approximately the same level where

the SPP block left off. Initially, training volume is increased.
Training volume can decrease as the PCC block approaches (in
order to initiate the tapering process).
So far, all the MV’s for energy systems training have indicated
the volume of each interval by time. It is not an important part of
FPM whether the volume of each interval is indicated as time or
a length. Therefore, this MV will show the volume as length and
267
not time. Use the times to complete the sprints to approximate

the interval repetitions needed to accomplish the desired volume.

Set volume
Day 1 “High” “Low” (40%) PP(short)”
Day 2 “Med” “Med” (40%) PP(long)”
Day3 “High” “Low” (60%) PP(short)
Day 4 “Low” “High” (60%) PP(long)
Table 2.4.5.2. Weekly distribution of volume and intensity for energy systems
workouts” in the SPP block.
On Day 1 and Day 3, let the amount of interval repetitions dic-

tate the number of sets of the deep squats.
1. Maximal Linear Speed
The SEP block description states: "The SEP block is used by

athletes participating in cyclic sports of longer than 20 seconds
in duration."
An example of a cycle designed to improve race time in the

200m sprint event is shown. The point is to underline that even
though the SSP block focuses on "maximal speed" there is an
endurance component (staying as close to top speed as possible)
to the events that can be trained in the SPP block.
Depending on the level of the athlete, the race time for the 200
meter event is closer to the 20 second or the 30 second mark of
PP(long).
The cycle addresses all aspects of the race: start, acceleration,

top speed and maintaining top speed equally. The cycle can eas-
ily be modified to focus on any aspect of the race that might be a
weakness for a particular athlete.
268
Day 1
Day 1 is a "high intensity day" combining the two most neurally

demanding components of the race: the start, acceleration, and
the top speed phase.
A1. Deep Squat

? x 2-3(85-90 % 1RM)
A2. Start from start block

? x 60/80/40 m (week 1/2/3)
A3. Over speed Sprint

? (1/2/3) x 60/80/40
A4. Flying Sprint

? x 60/80/40
1. Use 85-95% of a 1RM Deep Squat. If available, you may

measure concentric power with a myotest.
2. Before the start from the block, place photocells 10m
apart along the track and collect split times every 10m.
The athlete aims to improve the split time for as many
segments as possible.
3. Each week, increase the number of over-speed sprints
from 1 to 2 to 3, before each flying sprint. If form is
good, adjust the pull so the athlete covers the given dis-
tance about 0.5 seconds faster than the unloaded sprint.
The guidelines for executing the overspeed sprints are
similar to the guidelines for executing the Overspeed Al-
ternate Leg Bound given on page 259.
4. For the flying sprints, collect split times for each 10 me-
tres. Each segment should be the highest possible
velocity.
Note: Day 1 and Day 3 may naturally be split into 2 workouts on

the given day by performing A1 + A2 in the morning and
A3+A4 in the afternoon.
269
Day 2
Day 2 is a "low intensity day" (however, not easy), focusing on

maintaining top speed at distances of 140-180 metres.
A1. Loaded Sprint (powerfitness parachute)

80/120/100m (week 1,2,3)
A2. Sprint
80/60/40 m (week 1,2,3)
 Start at the normal start position for the 200 meter race.
Each week, sprint the designated distance with a power-
fitness suit or a similar device that can be released
instantly in order to let the athlete continue for the desig-
nated remaining distance (A2). The load should allow the
athlete to run the distance within 1 second of the
unloaded condition. A power fitness chute can be found
at www.performbetter.com.
Day 3
Day 3 is another "high intensity" day that combines start and

acceleration plus top speed.
A1. Deep Squat .

? X 2-3 (85-90 % 1RM)
A2. Start from start block

? X 50/70/30
A3. Overspeed Sprint

? (1/2/3) x 50/70/30
A4. Flying Sprint
? x 50/70/30
Day 3 is performed with the same guidelines as Day 1.
270
Day 4
Day 4 is a "low intensity day" (however, not easy), focusing on

maintaining top speed in distances slightly below and above the
competitive distance.
A1. Loaded Sprint 100/120/80

A3. Sprint 80/100/120
Day 4 is performed with the same guidelines as Day 2.
General Comment
muscles by shaking them, manually activating weak muscles (as
determined by muscle testing), or performing a controlled visu-
alization of optimal performance in the next set.
Long rest periods should be used on all training days. Typically,

more than 10 times the duration of the work interval.
271
Block #5: Skill and (sport-specific) Endurance

2.5 in Primal Patterns (SEP)
2.5.1 Goal of SEP

Develop skill and sport specific combinations of speed, power,
endurance or agility

Weak links 1 1 3 3 3 4 1
Kinetic
chain
2-3 2-3 1 1 1 1 3
End of tonic
muscles
1 2 3 3 3 4 3
(Strength
of) prime 3-5 2-3 1 1 1 4 5
movers
Structural
Strength
2-3 1 3 3 3 4 5
Functional
strength
3-5 2-3 1 1 1 4 5
Maximal
strength
3-5 2-3 1 2-3 2-3 4 5
Maximal
Power
3-5 3-5 3 1 3-4 4 5
Maximal
Speed
3-5 3-4 2-3 1 3-4 4 5
Sport spec
comb of
power,
3-4 3-4 3-4 3-4 1 4 5
speed, end

element.
272
2.5.2 Strength-Power-Endurance Workout
The SEP block is used by athletes participating in cyclic sports

longer than 20 seconds in duration as well as athletes competing
in martial arts, racquet sports and team sports.
The physical capacity needed to dominate in these sports span a

wide range of endurance, strength and speed/power, which is
reflected in the flexible structure of this block.
Clients training for body composition changes will not need to

use this block, even though body composition changes may hap-
pen as a result of training in this block.
While the marathoner may have one strength workout, the mar-
tial artist may have three to five strength–power-endurance
workouts (See Table 2.5.2.1-2.5.2.3).
PP + AE PP only AE only
workout workout workout
45 min: 60 min: Up to 60 min:
Primal patterns Primal patterns AE
15 min: AE
Table 2.5.2.1. Use 45-60 minutes to train lifts and jumps/throws.
Possibly train all AE on separate days.
The maximal number of weekly strength-power-endurance

workouts may not exceed 3-5 as these workouts are neurally and
metabolically demanding.
In a strength-power-endurance workout, heavier lifts may be

used to enhance power-endurance or strength-endurance, by us-
ing a heavy-to-light structure similar to the SPP block. The
duration and cadence of exercise execution is chosen to match
sport-specific demands.
273
Example 1 Example 2
A1. PP1, (max-e) A1. PP1, max-e
B1. PP1, strength endurance A2. PP1, strength endurance
A3. PP(1), dyn-e (lift or jump)
Table 2.5.2.2. Structuring a strength workout to enhance
endurance performance or training the ability to produce
power in the fatigued state.
Some sports require the ability to move with power even in the
fatigued state, a scenario which may be reproduced by the se-
quence outlined in Example 2.
The racquet player, martial artist or team sport athlete may use a
mixed approach similar to the SPP block, in which the level of
fatigue is varied from day to day by including one or more
“power days” trained in the rested state (See Table 2.5.2.3).
Example 1 Example 2 Example 3

Example 1 or 2 A1. PP(1), max-e Example 1 or 2
(see table A2. PP(1), dyne-e (stsp) (see table
2.5.2.2) A3. PP(1), dyne-e 2.5.2.2)
(power)
Table 2.5.2.3. The level of fatigue can be varied from day to
day by including a “power day” with a structure similar to
the SPP block. This training day is executed in the rested state.
The power work in the rested state may engage more fast twitch
motor units in subsequent endurance work, and also serve as a
metabolic recovery day.
Energy Systems Workout
The endurance athlete may focus on specific aspects of per-

formance. For example, training at the speed and heart rate of
the aerobic or anaerobic threshold or sprinting ability in the fa-
tigued state.
Being able to sprint in a state of fatigue may be relevant to

breaking away from competitors at any point in the race, to
quickly catch up with competitors who attempt to break away, or
to outsprint a competitor at the end of the race in order to win.
274
Besides the direct relevance just described, incorporating speed

work enhances performance in the endurance components of
training by engaging more motor units specific to the activity.
The athlete participating in anaerobic cyclic sports like rowing,

may focus on speed endurance (staying as close to top speed as
possible) and race modelling.
Low level aerobic work is a key in recovery.
The martial arts competitor, racquet player or team sport athlete

will no longer structure intervals according to specific energy
systems. Rather, intervals are structured to match the structure of
the sport. The focus of such a structure is to make the prac-
tice harder than the coming competition (See Appendix 4 and
Table 2.5.2.4).
Day 1 Day 2 Day 3

Duration and number Duration of rallies Number of rallies and
of rallies before ex- and rest periods as in rest periods before
tended breaks as in competition. extended breaks as
competition. Number of rallies be- in competition.
Rest periods shorter fore extended break Duration of rallies
than competition longer than in compe- longer than in compe-
tition. tition.
Table 2.5.4. Variations in interval work, structured around competition pa-
rameters.
Table 2.5.2.4 suggests a systematic way to make the training

harder than the competition by manipulating
 the duration of rallies.
 number of rallies before an extended break.
 the rest periods.
On each training day two of the above three variables are chosen
to match the competitive event, while one variable is chosen to
make the training more challenging than the competition.
275
(The word rallies resonates predominantly with certain sports. A

similar term with broader application may be “game sequences”
or “game segments”.)
The chosen exercises may be even more sport-specific compared

to SSP, with an increased tactical component and mental pres-
sure.
To the extent that the sport requires, maximal sprinting, jump-

ing, throwing or moving, these aspects should be built in the
exercise selection to make the practice very specific to competi-
tion demands.
Strength-Power-Endurance Workout
For any maximal strength component choose the single exercise

variation that best transfers to the sport-specific training. If the
athlete participates in strength/power sports, (for example,
strongman competition) the competitive variation of the lift or
activity should be used.

sively on antagonists. Strengthening antagonists serves to
prevent injury and to improve maximal movement speed.
The shock method, loaded and unloaded jumps, may be used as

part of a power workout performed in a reasonably rested stated
(Table 2.5.2.3, Example 2).
Loaded jumps (horizontal or vertical) and unloaded jumps may

be used in a strength-power-endurance workout focusing on
strength endurance or power endurance (See table 2.5.2.2). Such
workouts can include horizontal bounding for a high number of
repetitions, if the athlete is a 400 or 800 m runner.)
276
Loaded jumps (horizontal or vertical) and unloaded jumps may

also be part of an energy systems workout in sports (for exam-
ple, racquet sports, team sports or martial arts) that may require
intermittent bursts of peak power in a fatigued state.
Spatially and temporally specific throws may be used in a power

workout performed in a reasonably rested state or as part of an
energy systems workout (example, team handball). Certain
throws may be performed for high repetitions in a power work-
out to develop power endurance (example, the tennis player who
performs standing rotational medicine ball throws).
Energy System Workouts
Athletes from acyclic sports (team sports, racquet sport, martial

arts) use sport-specific movements within the sport context. As
mentioned above, jumps/throws may be integrated in the work-
outs with the purpose of developing the ability to express power
in the fatigued state.
For athletes participating in cyclic sports, only the sport-specific

movement is used, possibly with the inclusion of horizontal
bounding for high repetitions.
General Warm Up
tagonists can be used, as these exercises are now less stimulated
Section 2.5.4 shows you suggested volume and intensity brack-

ets for the SEP block. These brackets – where the upper end can
be up to four times the lower end - are based on research and
practical experience of what works.
277
“In which situations do I choose the values in the lower end of

the brackets? And in which situations do I choose the values in
the higher end of the brackets?” you may ask.

intensity within the bracket for the SEP block.
As a rule of thumb the SEP block is introduced at the advanced

level (4th year or later) with any new method initiated with low
volume and intensity within the suggested brackets.
2. The hormonal status of the athlete (See section 1.1)

tigue, excess cortisol, lowered anabolic hormones, etc.) the
in the SEP block requires a high degree of readiness and it is
questionable whether an athlete will benefit from this training,
should his/her status be compromised.
Should a hormonal imbalance be found at a time where the SEP

block is used (probably close to competition), quickly shift train-
ing emphasis to recovery while attempting to maintain training
gains with mental practice.
3. Seasonal Variations (1.4)

278

shown in table 1.4 (Table 1.4 is reprinted below).
Summer Winter
# of training session
4-5 2-3
per week
Duration of training 60-75 30-45
sessions min min
Table 1.4. Suggested Seasonal variations in number of training sessions per
week and duration of sessions.
Of course, a reduction of the training volume during the winter

may not be appropriate for all sports. The extent to which train-
ing volume may be reduced during (certain portions of) the
winter is determined by the competitive schedule of the sport.
4. Application of Concentrated Loading, Functional

Overreaching or an Impact Microcycle (section 1.7)


profile.

crocycle may be applied in the “early stages” of the SEP block.
In the later stages, leading up to the PCC blocks, including com-
petition, most often the volume should be reduced to achieve top
performance, unless no peaking is desired for the competition.
279

Refer to tables 2.5.4.1-3 below for the volume and intensity

brackets.
Strength Endurance and Power endurance may roughly be de-

fined as the ability to repeat a desired power output in the
needed number of consecutive repetitions or the needed number
of discrete repetitions throughout a game (158).
If the desired power output per movement is lower, the ability to

develop is strength endurance. If the desired power output is
higher, the ability to develop is power endurance.

%1RM
(set) session week
Exercise
30-50 30-50
76-95 20-70s
Pattern
5-25 30-60(90+)
80-120
Strength As many as
20s-4min
Endurance the athlete
/Power en-
30-85 (up to 8 75-300
can handle/
durance min)
needs
in the SEP block. Count only repetitions within the intensity bracket. The total
number of reps is based on the sum of reps from either intensity bracket
(Based on table 2.0.2, 2.0.9 and 2.11 and reference 158).
The important task is to select the right load and perform the
repetitions at the desired cadence for the optimal number of
repetitions. Whether we call it “power endurance” or “strength
endurance” may be less important.
If power training (dynamic effort method) above 47% 1RM is

used in strength-power-endurance workouts with the purpose of
enhancing lifting performance (example, strongman, wrestling),
280
these repetitions are counted with the “primal pattern reps” to

get the weekly total.
If any other power training is included to enhance running,

jumping or throwing (track, team sport) these reps are counted
with the jump/throw reps.
Table 2.5.4.1 shows that the intensity and volume of maximal

strength training (lifting) decreases compared to the SSP block
to allow for more time and energy to be directed towards train-
ing for strength endurance and/or power endurance.
As a consequence of the overall goals of the block (sport-

specific combinations of speed, power and endurance) the en-
ergy systems in focus are the aerobic system and the anaerobic
glycolytic system. As explained above, “pure speed work” may
be included to enhance the training aerobic and glycolytic train-
ing.
Energy Intensity Interval Vol/ Vol/

Systems (%) duration Session Week
Aerobic 40-180
70-90 1-4(8) m 20-60 m
Endurance min
Aerobic 30-135
90-100 (1)1.5-2 m 15-45 m
Power min
Anaerobic
20-120
Glycolytic 45-90 15-90 s 10-30 m
min
Cap.
Anaerobic 10-60
70-100 15-50 s 5-15 m
Glyc. Power min
Phosphagen 5-10
75-90 15-30 s 3-10 m
Power(long) min
Phosphagen 5-10
90-100 5-15 s 2.5-7.5 m
Power(short) min
the SEP block. Count only minutes worked within the intensity interval (Based
on Appendix 2, table 2.0.10, the work of Doctor Jens Bangsbo, University of
Copenhagen, reference 28, 141, 150, 151)
281
Endurance sports of medium and long duration may add signifi-

cant amounts of continuous work of lower intensity as technical
training and/or recovery.
If the energy systems training is designed according to the com-

petition structure and not the energy systems, it may seem that
the interval structure does not relate to any of the six energy sys-
tems categories.
How then is the volume (minutes per session and minutes per
week) determined?
The optimal volume may be determined by applying the “10

percent drop-off rule of performance” in combination with con-
sidering the volume in one of the 6 categories of intervals that
the sport activity resembles.
The 10 percent drop-off rule requires that you have some way of
measuring performance in the intervals performed. For a racquet
player, such a measurement could be the accuracy of placing
shots. As soon as the performance (accuracy) drops 10 percent
compared to an initial level for the day, the interval series stops
and you may call it a day, or – after a longer recovery – repeat
the interval series (if the initial accuracy is regained). The exer-
cise should have a character that allows a significant (optimal for
the sport) volume to be achieved.
Bounding exercises may be prescribed for the track athlete (400

metres and longer distances) or road runner (any distance).
The loaded jumps, weighted throws, isotonic method and drop

jumps/depth jumps may be prescribed for the athlete requiring
intermittent bursts of power (example, judoka or volleyball
player).
282
Foot contacts or throws pr ..

Set Session Week
5 10-25 80-300 *******
4 10-25 150-250 *******
(20-50 cm), throws
Bounding exercises (2 and 3-25/10-
3 50-250 200-750
1 leg) 40+ m
3 3-6(10) 12-60 50-180
isotonic method
Drop jumps, upper or lower
2 5-10 15-40 15-80
body, throws
Shock tension, depth land-
1 5-8 15-40 ********
ings (upper or lower body)
SEP block. For unilateral jumps or throws the suggested volume is volume per
leg. The table is based on references 152,153, 154, 155, 156, 157 and Ap-
pendix 2.

Strength-Power- and Energy Systems
The volume of maximal strength exercises starts low compared

to the SSP block and stays “low” throughout the block. The vol-
ume of strength endurance exercises start high and increases
independently throughout the SEP block, but may decrease in
the last week(s) as the PCC block is approaching.
The intensity of jump/throw exercises is at the same level or

slightly lower compared to the SSP block. The intensity is rela-
tively constant around the sport-specific intensity, with the
possible (low volume) inclusion of higher intensities to facilitate
performance. The total volume of jump/throw exercises starts
higher compared to the SSP block and further increases inde-
pendently throughout the SEP block, with a possible decrease as
the PCC block approaches.
The intensity of energy systems training at the start of the SEP

block includes levels similar to and lower compared to the SSP
283
block. The intensity is relatively constant around the sport-

specific intensity, with a possible inclusion of higher intensities
to facilitate performance. The training volume starts higher
compared to the SSP block and increases independently
throughout the SEP block with a possible decrease as the PCC
block approaches.
Due to the diverse and sport-specific nature of the MVs shown

for this block, no weekly guidelines for distribution of volume
and intensity are provided. This distribution must be determined
in the specific situations in a close cooperation between the
strength coach and the sport-specific coach.
The goals of power-endurance or strength-endurance may take

two distinct forms:
1. The ability to repeat a given sub-maximal power output
for a higher number of consecutive repetitions and a
longer duration (cyclic sports).
2. The ability to repeat – intermittently a sub-maximal
power output for a higher number of repetitions within a
match in a state of fatigue (team sports, racquet sports
and martial arts).
Main principles of design of method variations for the SEP

block include
1. Perform a number of repetitions close to that of the com-
petitive event against a load close to that of the
competitive event (180).
2. Make the training harder than the competition.
For further details on power endurance and muscular endurance

study reference (158), truly inspired and influential writing by
Bompa.
In the description of this block MVs with an integration of the

previously mentioned strength-power endurance workouts with
284
the energy systems workout will be shown. This integration

shows that the stress placed on the body in the strength-
power-endurance energy training system is similar for sports
using the SEP block. Therefore, it is natural to plan all sessions
in one method variation where each training day is carefully
planned in relation to each other.
These MVs also show the diminishing role of maximal strength

as the duration of the competitive event increases. The marathon
example includes one weekly training day with maximal
strength parameters, while the martial arts example includes
maximal strength parameters on three weekly training days.
1. Cyclic Sport of Long Duration
Section 2.5.2 states: “The endurance athlete may focus on spe-

cific aspects of performance, for example training at the
speed/heart rate of the aerobic or anaerobic threshold as well as
running economy or sprinting ability in the fatigued state.”
With respect for the marathon coach, see below for an example
of a possible SEP method variation for the marathon.
At this point in time the athlete should have a clear finish time in
mind. Based on the finish time, an average race pace is calcu-
lated. Depending on the level of the athlete it may be decided
whether walking at any point in the race is acceptable.
Five principles guide this method variation:

1. Most of the training should be performed at the competi-
tion speed to elicit the specific physiological adaptations.
2. Training at a slower pace than competition speed serves
as recovery. The athlete may add recovery runs as de-
sired.
3. Training with a higher speed than competition speed
serves to engage more motor units specific to the running
pattern and provides the capacity to engage in short
sprints at any time during the race, should it be needed.
285
4. Strength training in the form of maximal strength and

muscular endurance of long duration is included one day
per week.
5. The suggested volume table does not apply and the
trainer/athlete is encouraged to use specific knowledge
about marathon training to decide the appropriate train-
ing volume.
The cycle may be repeated for a total of 6 to 9 weeks with
slightly higher running speeds for each three-week period.
Day 1. 5+10 km/7+10 km /10+10 km (week 1/2/3)
1. Include a few sprints with tempos slightly above compe-

tition speed during the warm up.
2. Perform the indicated 5-10KM intervals at the competi-
tion speed with 4/3/2 minutes (week 1,2,3) of rest
(walking) in between.
Day 2. Maximal Strength and Muscular Endurance of

Long Duration (ME-L)
A1. Maximal Strength Exercise.

1-3 X 2-4 (3RM)
B1. Muscular Endurance Exercise

? x 50/60/70 (50% of 3RM)
1. Begin the session with 1-3 sets of the maximal strength

exercise. Walking Lunge Dragging A Sled should have
been used in the previous SSP block
2. Proceed to perform the muscular endurance (strength en-
durance) exercise. Remember, there is no limit to the
amount of repetitions to be performed if the athlete can
handle it.
286
3. The chosen assistance exercises may be performed as

"rest periods", thus allowing the athlete to perform ALL
the endurance repetitions (and sets) in a non-stop fashion.
Day 3. 20+5 km / 25+5 km / 30+(5) km (week 1/2/3)

2. Perform the two “long" intervals at competition speed
with 4/3/2 minutes of rest (walking) in between.
Day 4. 13 km / 15 km / 17 km (week 1/2/3)

2. Run the indicated distance at competition speed. Every
kilometre, perform a 20-30 second sprint slightly above
competition speed.
2. Cyclic Sport of Medium Duration
For the cyclic sport of medium duration, an example, as it may

pertain to the 2000 m event of rowing (which is a 5.5-7.5 minute
event), will be shown.
Rowing is highly anaerobic and highly strength demanding.
The athlete/team should have a model for how to complete the

race (acceleration, middle and finish) that includes stroke rate as
well as completion time for the beginning, middle and end of the
race. A suggestion is to have the athlete/team choose a total race
time that cannot be accomplished at the beginning of the SEP
block.
If actual force production and number of strokes associated with

the race pace is known, the load and rate of movement in
strength training should match these values. Lightweight rowers
287
may do less strength training than heavyweight rowers. It is

worth noting that several of the Olympic Gold Medals produced
in the Danish system in the past 15 years have been without re-
sistance training.
This MV may appear oversimplified to the rowing coach. How-

ever, the intent is to illustrate the foundational principle of
building the athlete’s confidence by making the training harder
(in specific ways) than the competition.
The three week cycle can be repeated with a slightly higher
stroke rate/velocity and volume for both the rowing and the
strength training.
Day 1. The Acceleration (the beginning of the race)
Day 1 is designed to work on the acceleration phase with the as-

sumption that the target stroke rate is obtainable, but the duration
which that stroke rate can be maintained is currently not suffi-
cient. Ideally, the athlete/team should aim to maintain the
desired acceleration for a slightly LONGER distance than de-
sired in competition.
1. Perform a loaded interval that allows the athlete/team to

be within 10% of their target performance (time and
stroke rate) for their acceleration phase. The sport-
specific loading is accomplished with specific equipment
that produces a drag force. The duration of the interval
should be as long as the stroke rate can be maintained. If
the performance approaches the unloaded target perform-
ance, then increase the loading.
2. Give the athlete/team a complete rest.
3. Perform an unloaded interval aiming for the target stroke
rate and target velocity. The duration of the interval
should be as long as the velocity can be maintained.
When the stroke rate/velocity drops, the athlete/team
288
rests 30-60 seconds before re-accelerating the boat and

resumes the target speed until a distance slightly above
the desired acceleration distance is covered.
4. Give the athlete/team a complete rest and repeat steps 1-
3.
5. Each week, the short rest period in step 3 is shortened
10-20 seconds
Day 2
Day 2 is a strength-power-endurance day that combines maximal

strength, power endurance and muscular endurance. Several ex-
ercises are relevant to the rower, but this example focuses on
showing how one relevant exercise, the conventional barbell
deadlift, might be trained.

Conventional Barbell Deadlift
2+2+2 (85-90% 1RM)
A2. Power Endurance Exercise

Conventional Barbell Deadlift
60/70/80 seconds (70-85% 1RM)
A3. Muscular Endurance Exercise

Conventional Barbell Deadlift.
2/3/4 min (60% 1RM)
1. Perform the maximal strength exercise with 10-15 sec-

onds of rest after each 2 repetitions. Rest 60/50/40
seconds (week 1/2/3) and continue with the power en-
durance exercise.
2. Use a metronome set at the desired rate of movement.
The athlete performs repetitions by lowering the bar to a
position 1-2 inches above the floor before returning to
the standing position. When the athlete cannot keep up
with the metronome a 10-15 second rest is taken. Con-
289
tinue in this fashion until the desired total time is com-

pleted. Rest 30 seconds and continue with the muscular
endurance exercise.
3. The muscular endurance exercise is performed with a
lower load, but with the same principles.
4. Repeat A1 to A3 for as many rounds as possible. Perform
one additional round each week.
Note: The set durations for the power endurance and

muscle endurance exercise should match the fitness level
of the athlete and might be considerably longer than
shown in this example.
Day 3
Day 3 is designed to work on the middle component of the race.

The assumption is, again, that the target speed is obtainable but
the ability to maintain this speed for the desired distance is not.
1. Perform repeated intervals at a stroke rate of 1-2 strokes

per minute ABOVE the target speed.
2. As soon as the stroke rate drops, rest for 10-15 seconds
and immediately re-accelerate and resume the speed.
3. Repeat steps 1 and 2 until a distance of 100 m ABOVE
the target distance for the middle component of the race
is accomplished.
4. Repeat steps 1-3 for as many times as possible/desired.
5. Each week, aim to increase the distance through which
the target pace can be maintained and decrease the num-
ber of rest periods needed. Also, one or more interval
repetitions should be added.
Day 4
Day 4 is performed similar to Day 2, but at a lower volume.
290
Day 5 The Finish
Day 5 is designed to work on the finish of the race. The goal is

to maintain the highest possible velocity, and even accelerate if
needed, to accomplish a distance slightly ABOVE 2000 m.
1. Row 1300/1500/1700m (week 1/week 2/week 3) with the

designated acceleration phase and middle phase at a
stroke rate as close to competiton speed as possible.
2. Rest 30-60 seconds.
3. Row a 300/400/500m all out sprint. The TOUGH varia-
tion is to add resistance to the boat for this interval.
4. Rest completely and repeat.
5. Add one interval repetition per week for three weeks.
1. Team Sport, Racquetsport and Martial Arts.
This MV is designed for team sports, racquet sports and martial

arts if they are not too strength demanding.
A method variation, as it may look for a volleyball team in the

SEP phase will be shown.
A volleyball team would use the SSP block to improve "maxi-

mal game speed". The focus of the SEP block is to be able to
produce game speed
 with shorter rest periods compared to the competitive
event.
 for a higher number of rallies (i.e. a longer set) compared
to the competitive event.
 in rallies of longer duration compared to the competitive
event.
(These three approaches are not equally relevant in all sports.
The reader is encouraged to look for the principles behind these
approaches and skilfully adjust and apply them to his/her spe-
cific circumstances.)
291
The specific type of power endurance/strength endurance re-

quired is the ability to "intermittently produce a sub-maximal
power output for a higher number of repetitions within a match."
As previously mentioned, sport-specific movements within the

sport context are used, possibly with the inclusion of
jumps/throws and even lifts.
Lifts are used to enhance power performance as well as endur-

ance performance. It is characteristic for high level volleyball
that during periods of high volume volleyball training, little or
no additional jump training is performed.
Also characteristic for volleyball players, HEAVY DEEP Squats

with an eccentric emphasis are used to keep the patella tendon
pain free. Almost daily repetitions of squats, (for example, 3 sin-
gles at 110% 1RM) using weight releasers is an option.
In case a player’s jump capacity is not completely at a satisfac-

tory level, the warm up for volleyball practice may include 1-2
sets of jumps at intensity level 2 and/or 3. (Table 2.5.4.3)
Body suits (see the description of the SPP block) can be used
extensively in all practices. Used EARLY in the practice and
then removed, a body suit may activate more motor neurons spe-
cific to the movements in volleyball.
Day 1 The rest periods between rallies are shorter

than in the competitive event.
The duration of and number of rallies before an extended break,

is similar to that of competition.
(The volleyball coach chooses duration of rallies, number of

rallies and rest periods based on her/his knowledge of the game.)
1. Choose one or more play sequences and perform the des-
ignated duration and number of rallies with a "short" rest
period. (Consider this a "set".)
292
2. If the athlete’s skills break down before the target num-

ber of rallies is accomplished, then include a 2-3 minute
break. If such a break is included, aim to reduce it by 30-
60 seconds per week.
3. Reduce the rest period between rallies in small incre-
ments each week.
4. Repeat this "set" for the desired number of repetitions. If
possible, increase the number of “sets” each week.
Note: A workout of this structure is an invitation to work

on the all important skill of quick relaxation and refocus
between rallies. "Don't waste a breath" should make real
sense to the players as they complete Day 1.
Day 2
The goal of Day 2 is to improve the ability to intermittently pro-

duce power in the fatigued state. A maximal strength – strength
endurance - power complex is used.

Deep Barbell Front Squat
? X 1-2 (80% 1RM)
A2. Endurance (sprint) Exercise

Any kind of specific translatory movement
? x 5-10 second
A3. Power Exercise

Vertical Jump
?x1
1. Due to the nature of this circuit, the intensity is in the low

end of the intensity bracket for maximal strength.
2. After performing 1-2 repetitions of the maximal strength
exercise, immediately continue with the endurance exer-
cise. Any kind of translatory movement can be chosen
(lateral sprint, forward sprint, etc.). Move as fast as pos-
293
sible in the designated pattern. A movement pattern

needed in upcoming competitions should be used.
3. After performing the endurance exercise, immediately
proceed with the vertical jump. It is important to know
the jump height that needs to be reproduced during com-
petitions and aim for this height. A vertec or a similar
device should be used to provide immediate feedback .
4. Take a 20-30 second rest after the jump and repeat the
sequence.
5. Continue for as long as the target jump height is met.
Consider this a "set".
6. Rest and repeat steps 1-5.
7. Add one or more “sets” each week.
Day 3. The number of rallies before an extended

break is “higher” compared to the com
petitive event.
The duration of rallies and rest periods should be similar to the

competitive event.
(The volleyball coach chooses the duration and number of ral-

lies, as well as the duration of rest periods based on her/his
knowledge of the game.)

ignated "high" number of rallies with the chosen duration
and rest period before giving the athletes a complete rest.
2. If skill breaks down before the target number of rallies is
accomplished, then include a 2-3 minute break. If such a
break is included, aim to reduce the duration of this
break with 30-60 seconds per week.
3. Gradually increase the number of rallies from week to
week. If possible, increase the number of sets from week
to week.
Note: In this workout, an option would be to wear a body

suit for a number of rallies corresponding to a normal set.
294
Then quickly change and continue. Decreasing the load

will give each player a mental and a physical boost.
Note 2: If the rest periods in competition allow the play-

ers an almost complete recovery, choose a “shorter” rest
period on this training day too.
Day 4. The duration of rallies is “longer” com-

pared to the competitive event.
The number of rallies and the duration of rest periods before ex-
tended breaks are similar to the competitive event.
(The volleyball coach chooses the duration and number of ral-

lies, and rest periods based on her/his knowledge of the game.)

ignated number of "long" rallies with the chosen duration
and rest period before giving the athletes a complete rest.
(Consider this a "set".)
2. Gradually increase the duration of rallies with 5-10 sec-
onds per week.
3. If the athletes’ skill level or the desired speed of play
drops before the target number of rallies is accomplished,
give the athletes a 2-3 minute rest . Aim to make this rest
period shorter each week.
4. Aim to increase the number of "sets" each week.
Note: The structure of this workout is an invitation to
move explosively, but relaxed.
2. Strength-speed Dominant Martial Arts
This MV shows a weekly structure as it may look for a wrestler

or judoka. Wrestling and judo both involve strength-speed in the
fatigued state as various throws require the athlete to explosively
work against the full bodyweight of the competitor.
295
Maximal strength, speed strength are trained two or more days

per week. The importance of maximal strength may increase
with the weight class of the athlete.
The options for structuring sparring naturally will depend on the

composition of the group of athletes. Therefore, the focus is to
remember the PRINCIPLE of making the training harder than
the competition. If you remember and understand the principle,
you will find specific ways to apply this principle for any group
you may deal with.
Many judo coaches insist that their athletes engage in running as

part of their training. Running is a natural movement pattern and
can therefore be a part of any training process. Running also im-
proves the central factors of the cardiorespiratory system and, in
some trainer’s opinions, mental stamina and toughness.
However, judo or wrestling is not running, and the specific com-

bination of strength, strength-speed and endurance needed for
judo or wrestling is not developed with running.
While running, with developmental parameters (mixed with

some outdoor lifting (example kettlebells)), could have a place
in the ISS block, there should be nothing more than easy recov-
ery runs in the SEP block.
Day 1
The goal of Day 1 is to improve the ability to intermittently pro-

duce power in the fatigued state. A maximal strength -
endurance - power complex is used.

For wrestling, using a sandbag of a load equal to or
heavier than the opponent is VERY effective. Place
the sandbag on the floor and let the athlete "bear hug"
296
the sandbag and explosively perform the wrestling

specific action. 1-5 repetitions.
(This strategy was effectively used by Danish World
Class Wrestler, Mark O Madsen in 2007.)
A2. Endurance Exercise

Practice a chosen technique that loads the same mus-
cle groups as the sandbag lift, but not to the same
extent. Regular lifting (for example, using a lighter
sandbag) could also be used. Perform 30-40 seconds
non-stop action as fast as possible against 40-60%
1RM.
A3. Power Resisting Method

Choose a specific position from the sport, one that has
a characteristic that will cause the athlete to occasion-
ally encounter (initial) isometric resistance before
completing the movement. Provide a maximal isomet-
ric resistance to the athlete that is 2-10 seconds in
duration and then suddenly release the resistance. (181)
1. Perform A1 to A3 with no rest in between.

2. Give the athlete a complete rest after each circuit and aim to
increase the number of rounds each week.
Day 2
The focus of Day 2 is energy systems work, but due to the nature
of the judo/wrestling event the energy systems work will be
highly strength demanding. Design the day to make the training
harder than the competition.
One way to do this may be to follow the example of 1972 Olym-

pic Wrestling Champion Dan Gable who, supposedly, would be
on the mat for more than 1-hour straight, but with alternating
fresh partners.
297
1. Choose an interval duration of approximately half the

duration of the competitive event.
2. The athlete engages in sparring with the highest pos-
sible quality for that duration.
3. A 30-second break is given before sparring the last
half of the competitive event.
4. One athlete stays on the mat, while the other is re-
placed with a rested athlete.
5. Give the athlete a 60-second rest and repeat steps 1-4
for as long as the athlete on the mat can maintain top
quality in his or her movements.
6. Aim to increase the duration the athlete can work on
the mat.
**Obviously, this is an application of the interval

principle. By giving small 30-second breaks, the ath-
lete can stay on the mat a lot longer.
***A variation would be to vary the length of seg-

ments to include continuous sparring (of maximal
quality) for a duration longer than the actual match.
****As mentioned in the SSP block, it can be very

effective to practice against heavier opponents (of
sufficient calibre) if possible.
Day 3
Day 3 is a circuit to develop “muscular endurance of short dura-

tion” (182). This circuit style was effectively used by former
Danish World Champion in ju-jitsu, Nicole Sydboege in the last
phase of preparation before tournaments.
1. Pick 3-6 relevant exercises (example: Barbell Squat,

Floor Press, Kettlebell Swing, Pull Up (wrap a towel
around the bar, and grab the towel), and closing a grip-
per)
2. The load should be 50-60% of 1RM.
298
3. Perform intervals of 30/40/60 (week 1/2/3) seconds of

duration at a medium to fast pace.
4. There should be no rest between exercises, but 60-90
seconds of rest between each circuit.
5. Aim to add one or more rounds of the circuit each week.
**Depending on preference, this circuit style may be

used a maximum of three times per week, replacing any
of the other strength and conditioning training days.
Day 4
Perform Day 4 in the same way as Day 2, but with a different

total volume (minutes on the mat).
Day 5
Day 5 is trained with the same parameters as Day 1, but at lower

volumes.
299
Block #6: Pre-Competition and Competition

2.6 (PCC)
2.6.1 Goal of PCC

Taper and peak for competition.
2.6.2 Strength, Energy Systems and Jump/Throw

Workouts
The purpose of the pre-competitive and competitive block is to
“get ready” for competition.
It is time to bring out or “realize” the improvements achieved in

training (See section 2.0). The improvements are “realized” with
a block structure that allows the athlete to maintain training ad-
aptations while reducing fatigue. For a closer look at this
process, study the “two factor theory of training” (142).
Whether the previous block was an SSP, SPP or an SEP block,

the purpose of maintaining training adaptations and reducing
fatigue is achieved by
 maintaining the number of weekly workouts. If the
weekly number of strength and conditioning sessions in
the previous blocks were “high” (>5), the number of
weekly workouts may be reduced.
 significantly reducing the total weekly volume of training
to approximately 60% of the peak weekly volume of the
developmental blocks. If concentrated loading were used
the reduction in volume may exceed 100%.
 maintaining the use of maximal strength work and speed
work, but at a reduced volume (143).
The maximal strength and maximal speed work serves to “tone”

the nervous system. This work can be favourably executed in the
300
same “heavy-to-light structures” as previously described in the

SPP and SEP blocks.
The heavy-to-light structures should only be used if these meth-

ods were introduced in the previous blocks. No new method
variations methods should be introduced in the PCC blocks, as
this could cause unwanted soreness and unpredictable training
responses.
The training in the PCC block should be “light”, therefore, the

need for varying the training load from day to day is diminished.
With the purpose of reducing fatigue in mind, applying specific

recovery methods is obviously a key factor in the PPC block.
For an athlete with a limited time to train, it may be viable to
exchange a strength or energy systems workout for a recovery
workout and/or a workout focusing on mental preparation.
The successful outcome of any training relies on an accurate ad-

justment of the training loads to the response of the athlete. This
is particularly true in the PCC blocks as the athlete attempts to
peak for competition. This constant adjustment of the training
loads based on the feedback from the athlete is termed cyber-
netic periodization. The adjustment can be made based on
subjective ratings of effort, technique and fatigue (144) or with the
use of more sophisticated equipment, including blood and saliva
test.
The process is as much an art as it is a science. Good communi-

cation, trust, and experience are key “soft” features that must be
used alongside the “hard” numbers, when decisions about train-
ing loads are made.
While physical sports like weightlifting and track and field re-
quire both physical and mental peaking, certain technical sports
may allow for peak sport performance without physical peaking.
In these sports, the mental component seems to be the crucial
factor to peak. (Bear in mind, however, that the physical fitness
301
level affects the athlete’s ability to focus and control mental ten-
sion.)
It is a mistake to focus exclusively on perfecting program de-
sign, while ignoring factors outside the training area. Problems
at home, at work or demanding exams places real stress on the
athlete that significantly affect the training process.
The performed exercises should be similar to that of the previous

blocks (SPP or SEP). Based on feedback from the athlete, cer-
tain extremely stressing exercises like drop jumps may be
excluded.
As indicated above, optimal volumes and intensity in the PCC

block are determined by the values from previous blocks
1. The overall volume of training (lifts, minutes, jumps or
throws) is reduced to 60-100+% of the value from the
last week(s) of the previous block. The higher the rate of
perceived exhertion and absolute volume, the more the
volume should be reduced.
2. The intensity bracket of the strength training can be
maintained.
3. The volume of sprint resisted or assisted work may be
reduced to 40-60% of the value from the last week(s) of
the previous block.
4. The volume of drop jumps/depth jumps may be reduced
to 40-60% of the value from the last week(s) of the pre-
vious block.
If a volume reduction was applied in the last SPP or SEP blocks,

the volume reduction as the PPC blocks enter the training plan
should be less.
302
When the PCC block is used for consecutive weeks the volume
may be dropped gradually with the purpose of maintaining train-
ing adaptations while reducing fatigue (See discussion in 2.6.2).
A second factor to determine the drop in volume is the desired

degree of peaking. A competition with assigned peaking index 1
may call for the biggest reduction of volume, while a competi-
tion assigned peaking index 2 or 3 may call for less decreases of
volume. For a discussion of the concept of peaking index, read
“Theory and Methodology of Training” by Tudor Bompa.
The third factor to determine the reduction in training volume is

the response (in the form of physiological status and perform-
ance) (See discussion in 2.6.2).
The daily collection of information (subjective or objective) is a

must in all blocks, but may see its greatest importance in the
PCC block as selected measures during this period should be
correlated to performance in the subsequent competitions. This
way experience is gathered regarding the optimal training plan
for peaking.
To give a brief example, it may be found for an athlete that rat-

ing of fatigue (5-1, 5 being in “functional overreaching) should
change gradually, with the athlete hitting a value of “3-4” three
weeks before competition, a value of “2-3” two weeks before
competition, and a value of “1” ten days before competition.
The importance of information gathering and constant adjust-

ment in the PCC blocks cannot be overemphasized!
As mentioned in section 2.6.2, no new method variations are in-

troduced in the PPC blocks.
303
2.7 Block #7: Restoration and Active Rest (RER)
2. 7.1 Goal of RER
Build internal vitality, treat minor injury, remove physical and

mental fatigue, and rebuild motivation
2.7.2 Recovery and Active Rest Workouts
The Recovery and Active Rest (RER) block is used in three

principal situations:
1. Clients/athletes with high levels of stress and low levels
of internal vitality (overtraining, adrenal fatigue,
“chronic illness”, etc.).
2. At the end of a macrocycle (See Table 1.3.1).
3. During a macrocycle (as an adjustment of the training
load, for example, in the case of a minor injury).
When the RER block is used with clients/athletes with high lev-
els of stress/low levels of internal vitality or at the end of a
macrocycle the following structure, using various recovery
means, is recommended (see Table 2.7.1).
The workout structure depicted in Table 2.7.1 is also the rec-

ommended structure for single recovery workouts applied in any
of the other seven blocks.
Recovery workout
1. Low level aerobic activity (walking) outdoors in
clean air.
2. Tissue work and/or acupressure (self adminis-
tered or done by a professional).
3. Joint mobility exercise and/or static stretching.
4. Meditation/Qi Gong combined with deep breath-
ing. Mental rehearsal of key skills can be
included.
Table 2.7.1. Structure of recovery workout.
304
As mentioned in section 1.14, FPM encourages daily practice of

key sport-specific movements or lifts by including such move-
ments/lifts at various levels in the program. If the work and
recovery capacity of the athlete/client is good, such practice may
be included on recovery days with low volume, low intensity
and overall low effort. The practice, as such, should energize,
not fatigue, the athlete/client.
Table 2.7.2 shows the suggested recovery workout with low ef-
fort practice of key skills included.
Recovery workout
1. Low level aerobic activity (walking) out-
doors in clean air
2. Low volume, low intensity physical and/or
mental practice of key skills.
3. Tissue work and/or acupressure (self ad-
ministered or done by a professional)
4. Joint mobility exercise and/or static
stretching
5. Meditation/Qi Gong combined with deep
breathing.
Table 2.7.2. Structure of recovery workout including
physical practice of key skills.
The joint mobility exercises/static stretching, meditation/Qi

Gong may be combined with heat (sauna) and or sound (medita-
tion/chanting/toning, or audio tape).
For an excellent discussion of the science behind the mentioned

methods see “Theory and Methodology of Training”, by Tudor
Bompa, “The Way of Qi Gong”, by Kenneth S Cohen and “Cre-
ating Affluence”, by Deepak Chopra are highly recommended.
Obviously, many more technologically advanced methods may

be available in a given situation. However, it is worth noting that
all recovery takes place through the four elements (fire, air, wa-
ter, earth) or the senses (sight, hearing, touch, smell or taste).
305
As a new macrocycle approaches light strength training and en-

ergy systems training may also be used if the status of the
client/athlete is good (see Table 2.7.3). In such a case, the recov-
ery workout and the active rest workout may be used on
alternate days for a total of 5-7 days per week.
Active Rest
1. Aerobic activity (different from what is nor-
mally performed) – with caution.
2. Strength training. 20-40 exercises, 1 set of
medium duration and low loads.
Table 2.7.3. Active Rest workout
The active rest workout should not induce fatigue; rather, this
workout should feel like an extended warm up, energizing the
client/athlete.
High level athletes who engage in non-familiar activity should

perform this non-familiar activity with caution. While the non-
familiar activity may be motivating and help “all around prepar-
edness”, this activity may also pose an injury risk.
If an RER block is used during a macrocycle because of un-

planned overreaching or minor injury, mental imagery may
beneficially be used at the end of the recovery workout, with the
purpose of maintaining or even improving sport skill during a
time when physical practice is not possible or ill-advised.
An interesting – and difficult to administer – situation, is what

may be called a “partial restoration block”. A partial restoration
block may be applied during a macrocycle in a situation of mi-
nor injury, when an athlete is able to perform some volume of
the originally planned training, but at the same time has to ex-
change other aspects of training with rehab work.
A typical example could be a minor shoulder injury that requires

a reduction of upper body activity, while lower body activity
may still be performed.
306
Recovery workout
At low level aerobic activity any kind of translatory movement

can be used. The key is maintaining a very low intensity. If used
at the end of a macrocycle the chosen activity should be different
from the sport activity. Used within a macrocycle the sport-
specific activity may be the preferred choice, since the tissue
loaded from the workout will receive the nourishing blood flow.
Tissue work can include foam rolling, massage, Rolfing, Gras-

ton, acupressure or any other useful technique.
For joint mobility and static stretching, make sure to include

every single joint in the body, including eyes, jaws, fingers and
toes, with an extra focus on individual tight areas.
For meditation and Qi Gong, make sure to include more than

one sense/element (for example, combine breathing with listen-
ing to an audio CD).
For the active rest workout, use strengthening exercises targeting

movement patterns not normally used as well as key stabiliz-
ers/antagonists. Also, intensity level 5 jumps/throws can be used.
The recovery and active rest workouts contain various treatment

modalities as well as stretching, dynamic mobility, qi gong, etc.
Knowledge of optimal volumes and intensities for these activi-
ties are crucial to an optimal training outcome.
However, in order to focus the scope of this edition of “The

Flexible Periodization Method” volumes and intensities for the
above mentioned activities are not covered. Please, refer to other
quality sources for this information.
307
Duration Repetitions / Repetitions/

%1RM
(set) session week
Assistance
< 75 90s-2min N/A N/A
Exercise
Primal
< 75 90s-2min N/A N/A
Pattern
in the RER block.
Strength exercises may be used in active restoration workouts

only (up to 2-3 per week). Attempt the largest possible variation
of exercises, preferably 20-40 different exercises. Any exercise
trained with a low intensity (< 75% 1RM), the duration of each
set is limited to 2 min to accommodate for a high number of ex-
ercises within a 45 minute timeframe (which should be the upper
limit of the workout duration).
Energy Systems Intensity Interval Vol/ Vol/

duration Session Week
Recovery Workout Easy, talking **** 15-30 min *****
Active Rest Easy, moderate. **** 20-45 m ****
the RER block.
The focus of the energy systems training in the RER block is not
to create a training response, but mainly to enhance blood circu-
lation. Therefore, the main indicator of intensity is subjective
(the ability to easily talk). Intervals are not used, unless the cli-
ent/athlete is so deconditioned that even walking has to be done
in an interval format (alternating walking and sitting). It is not
important to keep track of a weekly volume.
The purpose of an active rest workout leading up to a new sea-

son is mainly to provide variety and avoid (excessive)
detraining. Intensity can rise to a moderate level.

Set Session Week
Jumps in place/throws
(MB’s light shots) 5 20-25 N/A N/A
Non-impact plyometrics
2.7.4.3. Volume and intensity guidelines for jump/throw training (RER block)
308
A jump or a throw of low intensity (5) may take a spot in the

strength training program in the active restoration workout. The
suggested volume per set is higher than in other blocks (20-25
instead of 10-25) to emphasize the use of low intensity exercise.
The training level, hormonal status and the training response of
the athlete/client will determine exact volume and intensities.
1. The higher the training level of the athlete client, the

higher the volume (and intensity) in either recovery or
active restoration workouts. Remember, this is not a de-
velopmental session! Keep both volume and intensity
low!
2. The worse the hormonal status of the athlete/client the
lower the volume and intensity.
3. The ultimate guide to volume and intensity in the RER
block may be the training response of the athlete/client.
As mentioned above, the practice should energize, not fa-
tigue, the athlete/client.

Any training type is simple in the RER block and there is little
need for precisely structured variations in volume, intensity and
progressions.
1. Strength Training (Active Rest Workout)
1. Pick 20-40 exercises, covering as many aspects of the

body as possible. Sequence these exercises to target dif-
ferent areas of the body with each exercise.
2. Choose loads (if any), that allow the athlete client a 90-
second to 2-minute set with repetitions performed at a
medium pace.
3. The RPE at the end of each set should be 2 out of 5.
309
4. The load may be slightly increased when the ath-

lete/client can perform a 2-minute set with an RPE of 2
out of 5.
Note: If jump/throw exercises are included, the number of

repetitions per set is 20-25. Rope Jumping may be used here,
in which case the athlete/client may use the standard 90-
seconds to 2-minute sets.
The circuit with 20-40 exercises is inspired by Steve Justa’s

great “underground book” – “Rock, Iron, Steel” (183).
2. Energy Systems Workout
1. Chose the activity and perform 15-45 minutes of easy ac-

tivity (see Table 2.7.4.2)
2. There may be a very slight increase in intensity over
time.
310
Michael Maze, Quick feet drills with a barbell on the back, rope
jumping and rotational exercises helped him prepare for Athens 2004
where he won a bronze medal with Finn Tugwell. Michael continues
to deliver world class performances. (Photo Courtesy of Das Büro for Team Dan-
mark.)
311
HOW TO COMBINE THE 7 BLOCKS
TO CREATE A MACROCYCLE
3.1 The Macrocycle is the Context
As mentioned in section 1.3, one to three macrocycles per calen-

dar year can be used depending on the competitive calendar.
However, only one to two true peaks should be expected (197).
If you plan two macrocycles per year the first macrocycle should
be more “basic” and the second macrocycle should focus on
more specialized work. This sequence leads to a higher peak in
the second cycle and better retention of preparedness throughout
the competition period in the second cycle (374).
Regardless of the number of cycles, there MUST be a specific

overall goal of the macrocycle. (The process of establishing
goals for a macrocycle is described in section 4.)
Deadlines must be chosen. If there are no external deadlines, like

competitions or weddings, “internal” deadlines must be chosen.
The deadlines are the time of evaluating the success of the train-
ing program. The deadline is also needed because the dominant
312
How to Combine the 7 Blocks
way of creating a macrocycle is to plan “backwards” from a spe-

cific date (See Section 4, Step 3).
In the case of sports, the macrocycle (including the competition

calendar) is typically created by the head coach and the athlete.
In my personal opinion, it is acceptable for the strength and con-
ditioning coach to provide suggestions regarding the
macrocycle, predominantly from the perspective of the amount
of training weeks required to develop the physical qualities de-
sired by the athlete and the head coach.
It is the strength coach’s job to get as much time as needed to

OPTIMALLY, not necessarily MAXIMALLY, develop the ath-
lete.The scenario of: “He tripled his 1RM in the squat, but lost
in the quarter finals because his technique was lacking” – is not
success! That is faulty prioritization of training time.
(Conversely, some coaches over-emphasize the need for techni-

cal practice. They are reluctant to apply the 80:20 rule to their
technical practice – 80% of the results come from 20% of the
practice.)
When head coaches and athletes realize that the strength coach
shares their interest – winning matches –trust in the strength
coach grows.
Any coach, strength coach or head coach, needs an unbiased ap-

proach and full understanding of a goal setting process that
allows for the identification of the true weak links in a specific
situation (85).
The mantra for an effective periodization plan is: Spend the

time focusing on the components of training that will affect
the athlete the most – whatever that is.
Just because there is jumping in a sport does not mean that the
athlete should perform jump training!!!
313
There will be times when an already established periodized plan

will need to be changed due to unforeseen changes in the compe-
tition schedule. Competition plans change for various reasons
such as decreased or increased funding, rankings and injury.
When you work with athletes or coaches, demand constant up-
dates and continuously adjust the periodized plan to the current
competitive schedule.
This edition of The Flexible Periodization Method does not deal

with testing (assessments). However, assessments are critical to
the success of the macrocycle. According to Paul Chek, HHP:
“If you are not assessing you are guessing” (what the ath-
lete/client needs).
The absolute key is to assess the athlete on all parameters that

affect the accomplishment of the overall goal (see Section 4). If
the training time is limited, you may attempt to “extract” the as-
sessment (knowledge about improvement) from the regular
training sessions.
There are five key “structures” in a macrocycle that a good peri-

odization model must be able to make the most of
1. A longer preparation period of 8 weeks or more.
2. A shorter preparation period of 7 weeks or less.
3. A longer competition period with multiple competitions
weeks apart.
4. A longer competition period with almost weekly compe-
titions.
5. A short competition period with one short block of com-
petitons.
These structures may appear in various combinations. For exam-

ple, “a longer competition period with almost weekly
competitions” can exist with a “shorter” preparation period (such
is the case for the professional tennis player) or a “longer”
preparation period, which is the case for team sports.
314
Periodization may loosely be defined as “systematic manipula-

tion of all program variables with the aim of achieving peak
performance at a pre-determined date.”
Peaking is achieved by systematically lowering and then increas-

ing the “functional indicators” and overall “readiness” (See the
discussion in Section 1.7). Thus, first lowering and then increas-
ing functional indicators and readiness, also becomes an
important criteria for sequencing the seven blocks throughout a
macrocycle.
Table 3.1 is the application of graph 1.7.3 to the FPM and shows
the general relationship between the block used and the func-
tional indicators and readiness.
ISS SIS SSP SPP/ PCC RER

SEP
Maximal
High
Medium
Low
Suppressed
Table 3.1. Relation between blocks and the level of the functional indicators.
The level of the functional indicators and readiness is controlled

by the content of the block and the volume.
The variation in training content (exercises and method varia-

tions) creates the following dynamic of the level of the
functional indicators.
 During the use of the ISS and SIS blocks the functional
indicators decrease to the lowest point. During the use of
the SSP block the functional indicators may begin to in-
crease.
 During the conversion blocks of SPP or SEP, the func-
tional indicators further increase, but can be limited by
the workload.
315
 The functional indicators are maximized during the PCC

blocks.
Before looking at the specifics of planning for each of the five

structures mentioned above, first take a look at the guidelines for
sequencing the blocks and the guidelines for how many consecu-
tive weeks to train each block.
3.2 Guidelines for Sequencing the Seven Blocks

Each mesocycle must accomplish three essential tasks:
1. Develop the target bio-motor abilities.
2. Maintain the bio-motor abilities developed in previous
mesocycles.
3. Prepare the athlete/client for the upcoming training in fu-
ture mesocycles.
Depending on the specifics of the situation, task #2 and task #3

are accomplished by directly targeting certain components OR
indirectly accomplished through a secondary effect of a certain
type of training.
Section 2.0 discussed examples of secondary effects. The maxi-

mal effort method used in the SSP to develop maximal strength
by improving predominantly neural activation, can also be ex-
pected to improve structural strength, because heavy loading is a
key stimulus for tendon strength (see section 1.11).
The fundamental sequence of blocks (in the macrocycle) is

(RER) – ISS – SIS – SSP – SPP or SEP – PCC – RER
The rationale behind the sequence is explained throughout sec-
tion 1 and by observing the goals of each of the blocks as
described in Section 2.1 to 2.7.
The RER block is the first block used if the client/athlete is over
trained or chronically stressed. The SPP or SEP block (the “con-
316
version” blocks) are used depending on which sport the athlete

competes in. The PCC is used only if the macrocycle includes a
competition. The macrocycle should always finish with the RER
block.
The fitness client may never use the SPP, SEP or PCC blocks
that are all related to competition.
Consider the strictly sequential use of blocks as your “first

choice” to which you may add a “spiralling” sequence used as
discussed in section 1.8 (See Table 3.2.1).
ISS SIS SSP(1) SPP(1) SSP(2) SPP(2) PCC

Week Week Week Week Week Week Week
1-4 5-8 9-10 11-12 13-14 15-16 17-19
Table 3.2. 1. Macrocycle showing a combined sequential and spiralling se-
quence.
Instead of a longer strength block followed by a power block,

multiple shorter blocks are used alternately to provide more
variation in the training program, reduce the risk of overtraining
and provide more frequent points of comparison of the level of
development. For each block of the same kind, a stronger train-
ing stimulus may be introduced (for example, by choosing a
training method with a higher intensity).
A spiralling sequence inherently requires a relatively long prepa-

ration period and may be used especially in the following
situations
1. High level athletes that adapt extremely quickly to a cer-

tain type of block. Thus, frequent changes are needed.
2. Athletes/clients of any kind, who tend to get overuse in-
juries from performing the same type of training for too
long.
3. A fitness enthusiast, who “only” needs to train the ISS
and SIS blocks, but may have a macrocycle of four to six
months.
317
As we deal with the issue of sequencing the blocks to create a

macrocycle, it is important to note that some blocks, though
theoretically relevant to a certain client are not introduced until
the client/athlete has reached the advanced stage (See Table
3.3.1).
To sum up this section, here are key guidelines for which blocks
to use.
1. A macrocycle ALWAYS begins with the ISS block.
2. From the second year of training, the macrocycle always
begins with the ISS + SIS blocks.
3. The SSP block is introduced at the third year of training.
4. If the volume of sports training is high, the SPP block or
SEP block are not necessary and may even be counter-
productive.
5. Rarely/never use the conversion blocks without first hav-
ing used the SSP block.
318
Steve Millward preparing for the Canadian Masters Nationals in the

400 meters. Steve has a 1RM squat and 1RM deadlift on the high side
of 300 pounds, but quickly cut his sprint times, when Walking Lunges
while dragging a sled was introduced in his program.
319
Guidelines for Number of Consecutive Weeks

3.3 with Each Block.
The guidelines for the number of consecutive weeks with each

block is determined by the number of developmental training
weeks needed to create useful, stable improvements in physi-
cal capacity that will support the athlete throughout the
competitive season.
The number of training weeks needed to create useful, stable

improvements in physical capacity is determined by several fac-
tors including
 The quality and focus of the training program.
 The responsiveness of the athlete, including the athlete’s
training and recovery capacity.
The minimum time to use each block “consecutively” is one

week OR, ideally, one microcycle, equal to 4-16 workouts.
There are two main strategies for planning the number of con-
secutive weeks with each block:
1. A “large” (6-12) number of consecutive weeks within
each block.
A “large” number of consecutive weeks with a given
block is used when
 Initial improvements in performance are expected
to be “technical” (neural control). For example,
an athlete’s/client’s first ever maximal strength
cycle.
 An adjustment phase to build up the tolerance for
the necessary training volume is needed. For ex-
ample, in the situation where muscle endurance
of long duration is needed.
320
 There is a high number of training weeks, but

only a few training targets. For example, during
an athlete’s first year of training.
When a “large” number of consecutive training weeks

with the same block type is planned, recovery weeks is
off course, still planned when needed, and variation in
the training is provided by adjusting program variables
“within” the block (See block descriptions Section
2.1.2.7).
2. A “small” (2-3) number of consecutive weeks within
each block.
A “small” number of consecutive weeks with each block
may be used in a pure “sequence” in a situation with a
relatively high number of training targets combined with
relatively few weeks to prepare. Each type of block
should be carefully connected to create the overlap of
training effects previously discussed (Section 2.0, pg.
108). This is a primary situation in which to combine
training methods in each type of block (See the discus-
sion of Method Variations in Sections 2.1-2.7)
A small number of consecutive weeks with each block

may also be planned in the previously discussed spiral-
ling “sequence”. As mentioned above, here are the three
key situations, in which a “spiralling” sequence may be
warranted:
1. High level athletes that adapt extremely quickly
to a certain block. Thus, frequent changes are
needed.
2. Athletes/clients of any kind, who tend to get
overuse injuries from performing the same type
of training for too long.
3. A fitness enthusiast, who “only” needs to train the
ISS and SIS blocks, but may have a macrocycle
321
of four to six months (relatively few training tar-

gets compared with relatively long time to
prepare).
Table 3.3.1 shows suggested guidelines for number of training

weeks for each block. Within each level of training a bracket of
training weeks is used to indicate the following three situations:
1. Training in the lower end and outside the bracket =
highly challenging conditions to produce stable adapta-
tions.
2. The middle of the bracket = optimal duration to produce
stable training adaptations.
3. High end of the bracket = training gains are tapering off
and a plateau in physical capacity may be reached.
Note: In each block several physical capacities are pursued. Not

all of these capacities may develop at the same rate. Therefore,
“lumping” the development of these capacities together in one
bracket must be considered a relatively “crude” approximation.
Training level of Year of ISS SIS SSP SPP SEP PCC RER
athlete/client Training
Beginner 1 9- *** *** *** *** See 2-4
12 3.5 weeks
Inter 2 6-9 9- *** *** *** or
mediate 3 12 6-12 *** *** more
Advanced 4+ 3-6 3-6 3-9 3-9
Table 3.3.1. Guidelines for number of consecutive weeks of training with each
block. Based on references 185, 186, 187, 188, 189, 190, 191.
In addition to Table 3.3.1 note the following

 When training is initiated during puberty, the first two
years of training should focus exclusively on the ISS and
SIS blocks (192).
 Bone adaptation may be seen in 4-12 months. (193,194,195)
 Chronically stressed or overtrained athletes/clients may
have to use the RER block for many months until the is-
sue is resolved.
322
The guidelines presented in Table 3.1.1 must be continually ad-

justed to match the progress of the individual.
Section 1.3 states, a mesocycle is the number of training weeks

with the same combination of type 2 goals. Each of the seven
blocks is also characterized by the same combination of type 2
goals. Therefore, one or more weeks with the use of the same
block is, in the terminology of FPM, considered a mesocycle.
One of the most important tasks in the process of creating a

training macrocycle plan is to ensure the optimal length of the
mesocycles. Not too long and not too short.
A few key points to keep in mind regarding the optimal duration

of mesocycles.
 If the mesocycle is too short and does not result in stable,
useful adaptation the training time is truly wasted.
 In sports with many training targets, the focus must often
be to optimally, but not maximally improve a given ca-
pacity. Consequently, the length of time any specific
block is used, is reduced.
 If the training time is limited, the issue of overlap be-
tween the blocks is extremely important and so is the
issue of maximizing the athlete’s responsiveness to the
training through optimal recovery.
The last point highlights an often frustrating fact about the

strength and conditioning process. Even the best periodization
plan is useless if the athlete does not have the physical capacity
to respond to the training program.
The following pages will review specific guidelines for the

preparation period, the taper period, the competition period and
the active rest period.
323
Guidelines for Combining Blocks in the

3.4 Preparation Period
Each of the five structures represents unique challenges. Based
on my personal experiences with athletes from various sports, I
have had the fortune to plan for almost every thinkable situation.
If my career had been spent working with the same group of ath-
letes, I would not have the comprehensive understanding of
periodization that I do today. In my opinion, a strength coach
will greatly benefit from being exposed to all five structures.
Choosing between concentrated loading and distributed loading

is an important choice for the preparation period. Because of the
time (number of weeks) required to realize the supercompensa-
tion effect if concentrated loading is used, this choice is strongly
affected by the number of training weeks in the preparation pe-
riod as well as the time to peak.
Below are the previously discussed options (See Section 1.7)
1. Concentrated loading at the level of the macrocyle
One to three blocks of 3-4 weeks with 7-14 days of rest in

between.
Note: Most often, if not always, the length of each block

should be 3 weeks (See discussion in Section 1.4).
Though highly individual, the length of the supercompensa-

tion effect (long-term delayed training effect) can be
expected to be equal to the length of the block of concen-
trated loading (196 ). Consequently, to give an extremely rough
guideline, the peak might be expected to be approximately
halfway through the supercompensation period.
Example: If the length of concentrated loading is 7 weeks,

the length of the long term delayed training effect is also 7
324
weeks. The highest peak might be expected 3-4 weeks after

the concentrated loading is replaced by the PCC block.
2. Functional overreaching
One to three weeks of concentrated loading. Expect the peak

2-5 weeks later.
3. An impact microcycle
“Several sessions of high loading and incomplete recovery.”
Concentrated loading in three-week blocks is used only in a

preparation period. Functional overreaching may be used in a
preparation period or between intermittent competitions (in the
latter case, only one week of functional overreaching is used).
An impact microcycle may be used in a mini-block as described
in sections 3.5 and 3.6.
The criteria for applying concentrated loading is described in

section 1.7 and sections 2.1 – 2.7.
During weeks of concentrated loading the athlete will generally

not be able to perform technical training of high quality. There-
fore, if the the priority of technical development is high from the
beginning of the preparation period, concentrated loading most
likely should not be chosen. (See discussion in Section 1.13.)
325
3.5 Guidelines for the Tapering Period.
“Tapering” is another word used for “getting ready for competi-

tion.” It is a goal that is accomplished with the use of the pre-
competitive and competitive block, PCC (See 2.6.2).
With two to three macrocycles per year and multiple competi-

tions within each macrocycle, the athlete and head coach must
communicate the desired degree of peaking to the strength and
conditioning coach.
Spending more time than necessary in the PCC block takes away
important time for developmental training.
Thus, the NECESSARY number of weeks with the PCC block is

included to match the degree of fatigue at the end of the prepara-
tory weeks, the speed at which the athlete recovers and the
desired degree of peaking.
Table 3.5.1 provides a useful empirically based guideline.
Degree of fatigue Low Normal High

# of <6 0 0 1
developmental 6-12 0-1 1-2 2-3
training weeks >12 1-2 2-3 3-4
Table 3.5.1. # of weeks with the PPC block before peaking in relation to length
of the preceding preparation period and degree of fatigue.
The degree of fatigue is variable and can quickly change. There-

fore, the length of the tapering period must be adjustable. In the
last week of developmental training, ask the athlete to give a rat-
ing of fatigue. If the athlete is “heavy” and tired, maintain the
plan. If the athlete is “too close” to peaking add another week (or
half a week) with developmental training.
Certain types of equipment like omegawave (omegawave.com)

may enable more objective measures of the athlete’s readiness.
326
The PCC block is also used in a longer competition period with

multiple competitions weeks apart and in a longer competition
period with almost weekly competitions.
3.6 Guidelines for the Competition Period
The competition period may be defined as weekly or intermittent

competitions less than six weeks apart.
At the fundamental level, the goal is to MAINTAIN and not im-

prove physical capacity during a competition period. However,
if the preparation period was “short” and the physical capacity
was not developed to optimal levels, it becomes an important
goal to develop physical capacity throughout the competition
period whenever possible, without compromising performance
in the competitions.
In relation to the issue of developing vs. maintaining physical

capacity throughout the competition period, my personal ex-
perience shows that after approximately 6-weeks on a
maintenance program, the athlete will typically start to lose
strength. Thus, 6-weeks ideally should be the longest time pe-
riod without any developmental loading.
Let us take a look at two of the three types of competition peri-

ods mentioned on page 314.
1. A longer competition period with multiple competi-

tions weeks apart.
With two or more weeks between competitions, develop-

mental blocks of the type most needed are used. These
blocks are placed according to the rules of training residuals
(See Section 1.8) and the guidelines for tapering (Section3.5)
Particularly, if the preparation period was short and the de-

velopment of physical capacity is still needed, it is important
327
to start the next developmental blocks after a competition,

within the time of the training residuals. If the next develop-
mental blocks are trained within the time of the training
residuals it may be possible for the athlete to improve physi-
cal capacity throughout the competition period.
In order to start the next developmental blocks within the

time of the training residuals, the athlete, coach and strength
coach must consider the following two issues:
1. Clarity on the priority of the competition. How
much taper is needed?
2. The recovery capacity of the athlete. The higher
the recovery capacity, the shorter the taper period.
With one week between competitions a mini-block of 4-6

developmental workouts in two to three days may be used.
2. A longer competition period with almost weekly com-

petitions.
There are at least two types of longer competition periods

with almost weekly competitions.
1. The frequency and duration of competiton (days) is pre-

dictable (team sports).
When competitions are happening on the same day each

week, a mini-block of 4-6 developmental workouts in two to
three days may be used. This mini-block may be initiated the
day after the weekly competition if the athletes are fully re-
covered.
The content of the mini-block must focus on the physical

qualitites that are most needed.
It has always surprised me when I hear athletes and coaches

from team sports say, “We need to peak every weekend.”
328
Well, that just does not happen very often. With extremely
few exceptions, all teams will have ups and downs through-
out a season. Why not try to control these ups and downs (to
the highest extent possible)?
“Block Periodization” by Wladimir Issurin is recommended

for further research about “mini-blocks”.
2. The frequency and duration of competition (days) is not

predictable (the professional tennis player who may
reach the final one week and lose in the first round the
second week).
I started to work with professional tennis player, Kenneth

Carlsen in 2000. He competed approximately 30-35 weeks
per year. With the exception for the month of December he
never had more than about 10 days between tournaments or
travelling.
At the time, I had learned about “linear” and “non-linear pe-

riodization”, but quickly realized that a different type of plan
was needed for Kenneth.
The “dominant reality” for him was that he could have a

range of 5 to 1 training days between tournaments or travel-
ling. A plan was created to match that reality.
The specifics of the plan below are based on Kenneth’s pri-

orities as well as how he performed in tournaments. For
example, more energy systems work was included prior to
and during competitions on clay because of the longer ral-
lies. Vice versa, more speed work was included prior to and
during tournaments on faster surfaces.
329
Training Days of training between tournaments

content 5 4 3 2 1
by day
Day 5 Speed/
Endurance
Day 4 Strength Speed/
(upper Endurance
body)
Day 3 Strength Strength
(upper (upper
body) body)
Day 2 Strength Strength Strength Strength
(lower (lower (lower (combined
body) body) body) upper
+Lower
body)
Day 1 Speed Speed Speed Speed Speed
Table 3.6.1. Periodization scheme that matches the reality of a professional
tennis player.
3.7 Guidelines for the Active Rest Period.
The macrocycle is always finished with the Active Rest period
Complete physical and mental recovery must be achieved. It

must be determined which of the two is most important.
If mental recovery (regaining motivation) is most important, the

athlete might want to remove himself completely from the train-
ing environment as well as any obligations to perform formal
training. Mental recovery is often the key for seasoned profes-
sionals, who should be allowed the freedom to “escape” for a
week or two.
If more than two consecutive weeks of active rest is used, the

active rest and recovery workouts are recommended as described
in section 2.7.
330
Kenneth Carlsen, Professional Tennis Player. One of the most

dedicated and committed athletes I have worked with. Kenneth
greatly benefitted from resisted tennis-specific footwork as well
as many other drills created in a collaborative effort. He pro-
gressed to 28 repetitions of 30 seconds bike sprints with 20
seconds rest.
331
9 KEY STEPS TO CREATE
A TRAINING PROGRAM
The process of creating a training program includes considera-

tions such as which assessments to perform and goal setting,
factors that are not directly associated with periodization.
In my experience, one of the best habits a strength coach can

adopt is the creation and continual development of a step-by-
step process (a program creation recipe, if you will) that s/he
follows every time a training program is created. A shortened
version of this recipe is included in FPM because without this
step-by-step method to create a program, all the periodization
knowledge in the world is of no use.
Strong Recommendation. Use this “recipe” as you create your

training programs. As you go through each step of the “recipe”
refer back to the specific description of each block (section 2.1-
2.7) as well as the guidelines set forth in section 3.
If you are already working from a recipe that works for you,
continue to do so and let this recipe inspire you.
332
9 Key Steps to Create a Training Program
Step 1. Establish the Type 1 Goals
In the case of sports performance, the type 1 goals are estab-

lished by asking the athlete/coach, “What are the limiting factors
for training and performance?”
In the case of the fitness client, the Type1 goal is established by

simply asking about the client’s goal.
Regardless of the client’s/athlete’s background, the Type1 goals

will typically fall into one of the following 7 categories:
1. Increased daily energy or vitality.
2. Prevent repeated injuries and/or rehabilitate an injury.
3. Improve the ability to perform a high amount of sport
specific practice with high quality.
4. Improve the ability to repeat current peak performance in
selected elements of the performance or game.
5. Improve peak performance in selected elements of the
performance or game.
6. Improve performance in prolonged or repeated competi-
tions.
7. Change body composition.
In 10 years I have yet to experience an answer that did not fall

into one of the seven categories.
Before proceeding, the head coach or strength coach must ask,

“In how many different ways can this goal be improved?”
This is the “Surrounding The Dragon” principle, an important
principle which encourages us to “do everything that you can
do.”
Create a list with the answers to the above question and make
sure to cover the following factors.
1. Spiritual
333
2. Mental/emotional
3. Physical
o Internal biochemistry.
o Internal organs.
o Injury/pain (muscle, nerve or joint problem)
o Length tension relationships
o Muscle activation patterns
o Posture
o Stability
o Balance/coordination
o Strength
o Power/speed/agility
o Endurance
o Technical and tactical ability (if you are an ath-
lete)
If possible, establish benchmarks for each “item” on the list.

The benchmarks will serve as values where a further increase of
the value, will lead to little or no further improvement in the type
1 goal.
Step 2: Perform Assessments
Ideally, the head coach or strength coach should have reliable

information about ALL items on the created list.
Step 3: Determine the Type 2 Goals
Compare the assessments to the list and ask the following ques-
tions:
A. Which “items” on the list are the least developed (com-

pared to the benchmarks)?
334
B. Improvements of which factors could have the greatest

impact on the type 1 goal?
C. Which “items” have received the least amount of sys-

tematic training?
D. Improvements of which “items” could lead to improve-

ment of other “items”?
Based on the answers to the questions above, the type 2 goals are
selected. Obviously, the chosen type 2 goal can include many
“items” other than the physical related items. Herein lies the
power of this methodology (which I originally learned of from
American strength coach, Charles Staley, www.staleytrainin sys-
tems.com).
This methodology, which can be used with ANY athlete or client

and ANY activity or goal, will, in a very precise manner, help
everyone involved determine key factors to work on to develop
the type 1 goal.
As far as strength and conditioning goes, the type 2 goals are the
specific physical goals that fall into three main categories:
1. Muscle / emphasis, BMA

Ex: Hamstrings/in knee flexion, structural strength
2. Joint / emphasis, BMA

Ex: Spine(low back)/extension, dynamic mobility
3. Primal Pattern Movement / emphasis, BMA

Ex: Running/...., Aerobic Power.
(BMA = bio-motor ability)
**Having a predetermined “first choice” structure of workouts is

necessary to determine how many type 2 goals can fit into the
program. Also, knowledge about the available number of train-
335
ing sessions per week and the desired training frequency for
each exercise is necessary.
Step 4: Determine the Block Sequence and Number of

Consecutive Weeks Within Each Block
On an appropriate sheet of paper, plot the deadline for the goal,

if the client is a fitness client. If the client is an athlete, plot dates
for all known competitions.
Count out the number of available training weeks. Decide upon

an optimal sequence of the blocks for the entire macrocycle. Use
the guidelines presented in section 3.
Step 5: Select the Exercises and the Specific Structure of

the Training Sessions
From Step 4 you know the number of mesocycles (= consecutive

# of weeks within the same block type).
For each mesocycle, calculate the total number of training ses-

sions of a given kind (strength, jump/throw or energy systems)
by multiplying the number of weekly sessions with the duration
of the mesocycle. For example, a three week mesocycle with
three weekly sessions has a total of nine sessions.
Based on the athlete’s/client’s training age and specific knowl-

edge obtained about the athlete/client, you must determine a
length for each of the microcycles (number of training sessions
with the same method variation). The length of the microcycle
should fall within 4-16 workouts (see Appendix 6). The length
of the microcycle can be different for each main type of training
(strength, jump/throw or energy systems).
Divide the total number of training sessions in the mesocycle

with the chosen length of the microcycle. This number will let
you know, the number of different programs needed for each
mesocycle.
336
For example, if there are nine total strength training sessions in

an SSP block, the intermediate athlete client may use one pro-
gram (based on a microcycle of 9 training sessions). The
advanced athlete, who adapts quickly to a program may use two
different programs (based on a microcycle of 4-5 training ses-
sions.
When you know the number of programs needed for each meso-
cycle, you also know the number of programs needed for the
whole macrocycle.
Now, you can start selecting the exercises by using the exercise
characteristics discussed in sections 2.1-2.7
Begin by choosing the exercise you want to use in the last blocks
of the preparation period, typically the SPP or SEP blocks. Sub-
sequently, choose the exercises in the SPP, SIS and ISS blocks
so they match the goals of each individual block as well as pre-
pare the athlete/client for the training with the exercise chosen
for the last blocks.
As a rule of thumb, make one small change to the exercise

for each new microcycle. As you do so, it is critical that any
given exercise builds upon the previous exercise.
Here is an example of a sequence of squats, with Deep Front

Squats being the end goal.
ISS Block SIS Block SSP Block

Overhead Split Split Squat (elevated front Front Squat
Squat+ foot)+Front Squat
Front Squat
Table 4.1. Sequence of squats leading up to a Front Squat in the SSP block
Note: While there are many options for making small and rele-
vant changes to strength as well as jump/throw exercises, there is
less opportunity to makes changes to translatory movements like
running, biking, rowing etc.
337
Complete this step by structuring the exercises in each program

according to the suggested structures and guidelines presented in
Sections 2.1-2.7.
Step 6: Select the Total Training Volume
Use the guidelines presented in the “Volume and Intensity

Brackets” in the description of each block.
As discussed in section 1.4 and shown throughout the method

variations, 3-week waves is a primary template for varying the
volume and intensity. Depending on the specific number of
training weeks available, this template cannot always be main-
tained and adjustments must be made.
For the ISS, SIS, SSP and Part of SPP and SEP you may choose
concentrated loading, functional overreaching or an impact mi-
crocycle.
Even though these loading forms require sharp increases in vol-

ume (see Appendix 6) this increase must still be performed
sensibly, possibly by increasing the number of workouts rather
than the length of existing workouts.
Step 7: Select The Method Variations
Begin this step by selecting the method variation for each train-
ing type that is included in the program (strength, jump/throw or
energy system). (See Sections 2.1-2.7.)
(While you may have an idea of which method variation to use

for programs in the whole macrocycle, there is no need to spe-
cifically choose the method variation for more than the immedi-
ately upcoming program.)
338
Step 8: Distribute the Weekly Volume Between Each

Training Day and Select the Number of Sets and
Interval Repetitions to Match the Chosen Volume
for Each Training Day.
Use the tables showing the “Weekly distribution of volume and

intensity” (See Section 2.1 – 2.7) as a guideline to help you dis-
tribute the weekly volume between the training days.
The fundamental principle is outlined in table 4.2. It shows the

relationship between the number of times per week that a given
physical quality is included in the training program and the dis-
tribution of the weekly volume for that quality.
1 x per 2 x per 3 x per 4 x per 5 x per

week week week week week
Day 1 100 % 40 % 30 % 20 % 10 %
Day 2 60 % 50 % 40 % 40 %
Day 3 20 % 30% 5%
Day 4 10 % 30 %
Day 5 15 %
Table 4.2. Relationship between the number of times per week that a given
physical quality is included in the training program and the distribution of the
weekly volume for that quality.
It’s important to note that these numbers are guidelines that may
be adjusted to optimize the results for the individual athlete.
When you establish the total volume for the day (number of
repetitions or number of minutes) you can determine the number
of sets by dividing the total volume for the day with the volume
per set for the chosen method variation.
For example: If you decided upon a total volume of 20 minutes

of AEE in the ISS block and chose 2-minute intervals, you then
know that the program calls for 10 interval repetitions.
339
Notes.
 If the volume per set is indicated as a bracket, for ex-
ample, 4-8, use the middle of the bracket for the
calculations.
 You may encounter situations whereby you deter-
mine the total volume per session to be, for example,
30 repetitions and the volume per set is 7. Since we
can’t prescribe 4.5 sets, we just have to approximate
the number and prescribe 4 or 5 sets.
(If you use a method variation that only prescribes a total num-
ber of repetitions and not the volume per set, this predicament is
avoided).
Step 9: Write the Program
You can now write the program with all the information needed
for the client/athlete to perform the program.
Exactly how your sheet looks, depends on your personal prefer-

ences as well as the specifics of how you work (for example,
how often you train with the client).
It is advisable to be specific as you write the program. The writ-

ten program must include everything you want the athlete or
client to do and there should be nothing written that you don’t
want them to do.
Some training programs have “abs” and “stretching” listed as the

last two items on the program. Obviously, this lack of specificity
is not acceptable and should be avoided.
The Flexible Periodization Method is all about creating indi-

vidualized training programs, training programs that are
designed to truly fit the needs of a specific person.
340
I have witnessed a strength coach hand out supposedly “sport-

specific programs”, to a group of badminton players. In the top
right corner, he had crossed out “basketball” and instead written
“badminton”. Not surprisingly, whatever levels of trust the bad-
minton players may have had in that strength coach was gone.
While I believe that our profession can expect the greatest ad-
vancements by emphasizing highly individualized programs, I
realize that there is a time and place also for generic programs;
particularly in situations where our goal is to serve larger groups
of athletes or clients. However, there is never a time and place
for lack of professional integrity.
341
How to adjust the ideal workouts to match
different type 2 goals, available time for
physical training, work and recovery ca-
pacity
A very practical challenge that faces the trainer/coach is the abil-
ity to create workouts that match the type 2 goals with the
available training time (i.e. adjust the single workout) .
Here are the main steps in that process

1. Determine type 1 and type 2 goals.
2. Match the time needed to develop these goals with the
training time available.
Proceed in the following algorithm
A. If the selected goals match the training time available,

proceed by deciding upon the exact workout structure
and weekly structure (sequencing of content).
B. If the selected goals do not match the training time avail-

able, reduce the number of goals or increase the training
time.
(Regarding training time available and training time needed, the

trainer/coach will be constrained by or have to construct a
342
Appendix 1
weekly schedule with a different number of workouts (see Ap-

pendix 3))
In order to determine whether the selected goals match the train-

ing time available, knowledge about number of exercises,
training frequencies, training volumes, intensities and rest
periods are needed to determine the total time, on a weekly ba-
sis, needed to stimulate a specific goal (see section 2.1 to 2.7 as
well as Appendix 2).
For a lower number of total workouts per week (2-4), the main
challenge is often reducing the number of type 2 goals and/or
selecting training methods that accomplishes several goals si-
multaneously.
For a higher number of total workouts per week, the main chal-
lenge is often to organize the workloads in order to accomplish
the highest amount of work with high quality and without over-
training.
For a high number of total workouts or a low number of

goals, the designated strength, energy systems and
jump/throw workouts as outlined in section 2.1-2.7 may be
used.
For a low number of total workouts and goals requiring our

three main types of training: strength, energy systems work-
out and jump/throw workouts, combined workouts must be
designed.
Combined workouts include
1. Strength training and energy systems training in the same

workout.
2. Strength training and jump/throw training in the same
workout.
343
3. Jump/throw training and energy systems training in the

same workout.
When using combined workouts, the question of sequencing

arises. Which training component should be performed first?
FPM, in general, leans on the priority principle: Perform first the

training component with the highest priority. However, certain
specific rules apply to combined workouts.
Strength training and energy systems training in the

same workout
If fat loss is the goal, perform the energy system component last
and the strength component first.
If muscle mass is the goal, perform energy systems work first.
Strength training and jump/throw training in the same

workout
Perform the jump throw component early in the workout and the
strength component later in the workout.
In SPP and SEP the strength workout is used early in the work-
out to facilitate jumps, throws and sprints.
Jump/throw training and energy systems training in the

same workout
Perform the jump/throw component early in the workout, unless

it’s a specific goal to develop the ability to jump/throw in the
fatigued state.
When faced with the task of creating combined workouts, the

arrangement of a 60-min. workout as two to three blocks of vari-
ous lengths comes in handy
 Three 15 to 20-minute blocks.
344
Appendix 1
 Two 30-minute blocks.

 One 45-minute block and one 15-minute block.
Armed with the information about the training time needed to

stimulate a certain goal (see above) and the information regard-
ing sequencing the training components, the combined workouts
are created by filling out the blocks of 15, 20, 30 or 45-minutes
of duration. Questions to ask and answer are
1. What are the goals stated by the athlete?

2. What are the (number of) exercises needed?
3. How many sessions per week must this exercise be in-
cluded in the training program?
4. What is the number of consecutive 1-week blocks (of the
same kind) needed to optimally stimulate this exercise
with appropriate program parameters (volume and inten-
sity)?
Working with these four questions is the method used to com-

bine strength training, energy systems training and jump/throw
in the same sessions if needed.
The view of a 60-minute session consisting of blocks also helps

to construct workouts of shorter or longer duration than 60-
minutes, when necessary.
 Short workouts (one block of 15-20 min) may be used
with clients of low work capacity; clients who want the
“daily habit” of exercise or high level athletes wanting to
improve work capacity with short “feeder workouts”.
 Long workouts (90-120) minutes may be used by endur-
ance athletes; athletes with an extreme work capacity or
as a workout in an impact microcycle (see section 1.7).
Real World Example: A professional table tennis player, Finn

Tugwell, whom I trained from 2001 to 2007 used 3-4 7-minute
345
workouts a week to maintain strength during his intense com-

petitive season.
Real World Example: A world class wrestler, Mark O Madsen,

with whom I worked in 2006-2007 used 90-minute strength
workouts.
A word of caution: Some athletes/clients are addicted to fatigue

and may try to convince you that they have an extreme work ca-
pacity. They may be able to struggle through 90-minute
workouts, but if they are not showing progress, the duration of
workouts should be reduced.
346
Appendix 1
347
Suggested training frequency for energy
systems training and jump/throw
Suggested training frequencies for energy systems training

Aerobic endurance 2-3 0-1 0-1* 0-1* 0-3 0-2 0-4!
Aerobic power 2-3 0-1 *** *** 0-3 0-2 ***
Anaerobic Glycolytic
Capacity/lactic toler- 0-1 2-4 *** *** 0-4 0-1 ***
ance
Anaerobic Glycolytic
0-1 2-4 *** *** 0-4 0-1 ***
Power
Phosphagen
0-1 0-1 2-3 3-4 0-1 2-3 ***
power(long)
Phosphagen Power
0-1 0-1 2-3 3-4 0-1 2-3 ***
(short)
Table is based on references 117, 118, 119, 140
 Light aerobic exercise may facilitate restoration in the

SSP, SPP, SEP and PCC blocks
 Anaerobic Glycolytic Capacity/lactic tolerance (AGC) =
total work produced through glycolysis as well as the
ability to maintain work output with high (muscular and
blood) lactate concentrations.
348
Appendix 2
 Anaerobic Glycolytic Power (AGP) = rate of energy

production with the glycolytic system.
 Phosphagen Power (long) = rate of energy production of
the phosphagen system within 15-30 seconds.
 Phosphagen Power (short) = rate of energy production of
the phosphagen system within 5-15 seconds.
Note: When the aerobic method is used in the RER block,

the intensities are much lower than described for the aerobic
endurance intensity zone.
Suggested training frequency for jump/throw

Jump/throw 2 2 2-3 3-4 2-3 1-2 0
Based on references 120,121,122
349
How to construct a training week optimally
regardless of the total number of workouts
Two main aspects of constructing the training week are:

1. Placement of workout(s) - within each day and spaced
over the week.
2. Sequencing workouts with respect to content.
3 Key issues for placement of workouts within the

day/week:
1. Although not always possible, looking at our hormones,

it seems to be warranted to perform the training of your
clients/athletes (one or more workouts) as early in the
day as possible (see section 1.4).
2. There may be multiple workout blocks per day for inter-
national level athletes (124). In which case, the sequencing
of training content as well as recovery become crucial.
Four daily workouts may be organized as 2 morning ses-
sions of 45-60 minutes of duration with 45 minutes of
rest in between. Another 2-session segment is performed
several hours later in the afternoon.
350
Appendix 3
3. Daily training of high volume and/or intensity reduces

resting levels of testosterone, negatively affecting the
anabolic/catabolic balance in the body. One day of re-
covery restores these testosterone levels (125). Hence, no
more than 2-3 uninterrupted days of strenuous training is
recommended (see examples below).
Content of Workouts
1. The most neutrally demanding training should generally

be performed in the morning (126). Depending on the
block, the most neutrally demanding training could be
strength training, jump/throw or speed.
2. Within each day, the training content should be organ-
ized so that earlier workouts performed early in the day
facilitate the performance in workouts performed later in
the day content (124).
3. Within each sequence of workouts (1-3 days) before re-
covery, place the training components with the highest
priority first. For example, if the athlete/client has high
strength levels, but lacks in anaerobic conditioning, then
train anaerobic conditioning Monday and strength Tues-
day (see example 3 below).
4. Sequence workouts to minimize drops in quality of train-
ing. For example, performing strength training before
jump/throw training, may, for a SPECIFIC athlete/client,
lead to a significant drop in the quality of the jump/throw
training. On the other hand, if the jump/throw training is
performed first, no significant drop in quality of the
strength training is seen.
5. Look for positive interactions between workouts. This
principle is essentially the opposite of principle 4. Exam-
ples of this principle has been discussed in sections 2.1.-
2.7 as well as Appendix 6. Look for specific effects for
351
the individidual athlete/client. For example, are the sprint

times better if heavy resistance training is performed the
day before sprint training, instead of two days before?
Example one 1: Two sessions per week

MON TUE WED THU FRI SAT SUN
Morning WO1 WO2
Midday
Evening
WO=workout
Comments:
1. Space sessions 3-4 days apart.
2. Two workouts per week may allow for adequate
structural gains, but is not sufficient for optimal func-
tional strength gains or stimulation of the aerobic
system (see Appendix 2).
3. No more than two of the three training modalities are
recommended (strength training, energy system train-
ing, jump/throw training). If a strength workout is
combined with energy systems training workout, the
number of strength exercises must be reduced.
Example 2: Three session per week

Morning WO1 WO2 WO3
Midday
Evening
Comments:
1. Space sessions 24-72 hours apart.
2. Closely spaced sessions may serve as an impact cycle
(see section 1.7).
3. Three workouts per week allow for adequate struc-
tural as well as functional gains. Any jump/throw
may take a “spot” in the strength training workout. If
352
Appendix 3
energy systems training is performed, the number of

strength training exercises are reduced.
Example 3: Four sessions per week

Morning WO1 WO2 WO3 WO4
Midday
Evening
Comments:
1. Space two sessions 24 hours apart. Space the two
other sessions 48 hours apart.
2. Many options are available. If constructing combined
workouts, use the information in Appendices 1 and 2.
Example 4: Five sessions per week

Morning WO1 WO2 WO3 WO4 WO5
Midday
Evening
Comments:
1. Space workouts in one 2-day block and one 3-day
block.
2. Three strength workouts and two jump/throw work-
outs fit perfectly into this template.
3. The number of strength exercises/jump/throw exer-
cises may be reduced to allow for any energy systems
training to be performed at the end of workouts.
Example 5: Six to twelve sessions per week

Morning WO1 WO2 WO3 WO4 WO5
Midday WO6
Evening
353
1. Space workouts in one 2-day block and one 3-day

block
2. Workouts 6 to 12 may be placed around midday and
evenings, while obeying recovery time and practical
constraints.
3. A template with 6 to 12 workouts may be used at the
professional level or during training camps, with the
aim of creating “functional overtraining” (section
1.7).
4. No combined workouts or restrictions in goals are
necessary. The main challenge is sequencing the
workloads using the guidelines above.
5. There should be no more than 5 days per week with
developmental training loads.
The load level of the day can be defined as the stress on any
body system or structure from the combined effect of training
volume and training intensity.
There are two different ways of managing the daily load level in
any given microcycle:
1. The load level is varied between high-max, medium or
light from day to day. (In this context a light day is still a
developmental load, and thus, places stress on the body.)
2. Use an overloading microcycle (see 1.7) with “several
sessions” of high loads and incomplete recovery (be-
tween sessions). After adequate rest, the super
compensation will be greater than normal (51).
Two criteria determine which strategy should be chosen:

1. Practical possibility (athlete/client schedule and train-
ing capacity), and
2. Results previously experienced by the athlete/client
354
Appendix 3
These two criteria, as well as the criteria outlined above in

the beginning of this Appendix, provides two different op-
tions for placing “high”, “medium” and “low intensity days”
(for the three main modalities of training (strength,
jump/throw and energy systems) in relation to each other:
Option 1: Within each sequence of workouts, before a

full recovery day, use a combination of high, medium
and low intensity.
Option 2: Within each sequence of workouts, before a

full recovery day, place predominantly workouts of the
same intensity.
Both options are challenging, but in different ways. Choosing

the option that produces results for the athlete/client is what mat-
ters.
The intensity (hard or light) at which a training week begins, de-

pends on three specific circumstances:
1. If a training and/or competition occurred during the

weekend, a lighter start on the next week may be the best
solution (and vice versa).
2. If a competition occurs on the weekend following a train-
ing week, starting the week with the higher total loading
is best.
3. Practical circumstance may dictate that sports training be
performed on certain days of the week. If the athlete
needs to be fully rested for this training, lighter (but still
developmental) training may have to precede the day of
sports training.
355
Perform your energy system work with
sport-specific drills
Appendix 4 shows a model for structuring “conditioning”
around the structure of a sport and not the specific energy
system.
This content is excerpted from my book “Best Butt on The

Beach”, chapter 4.
Energy system work refers to training where the main purpose is

to improve the aerobic or anaerobic energy systems (for a thor-
ough understanding of these systems read The Essentials of
Strength Training and Conditioning).
Most sports (unless they are of extremely short duration, like

weightlifting) require certain optimal levels of conditioning of
one or more of the systems mentioned above.
For certain sports, the energetic demands of high level train-

ing and high level competition differs. This is an often
overlooked feature.
Training often places greater demands on the aerobic system (the
ability to recover) than competition.
356
Appendix 4
When performing the needs analysis for a sport, it is neces-

sary to analyse training and competition separately.
From a performance point of view, the three key reasons for en-
ergy system work are:
1. To perform more training with high quality.
2. To create a high (optimal) power output in chosen
movements.
3. To maintain that power output for as long as desired
or as many repetitions as desired.
In certain sports, conditioning of particularly the aerobic system

is accomplished with running. Running is a great activity in
itself and great for improving Vo 2 max. However, some
coaches I have worked with over the years have mixed the
physical benefits of running with the mental benefits. They want
the athletes to do something that is “hard” to toughen them men-
tally.
Also, for indoor sports, getting outside and running provides for
a needed variety in the training.
Running is great for improving the pumping capacity of the

heart, which is crucial for the ability to recover during training
sessions and to tolerate high training loads. Improving the
pumping capacity of the heart through running will help an ath-
lete even if their sport does not involve running.
However, another component of the ability to tolerate high train-

ing loads is the so-called peripheral factors – the factors that
pertain to the muscle fibres involved. These factors only de-
velop in the specific muscle fibres used. If you are running, but
your sport involves different movement patterns, those other fi-
bres will be lacking in conditioning.
If sport-specific movements are used, conditioning of the
heart and the peripheral factors occurs at the same time.
357
There is a downside to using sport-specific movements for en-

ergy system work. If the energy system work fatigues you, the
technical level in your performance may deteriorate.
How to use sport-specific movments for energy system work

over the course of a season
Training period Activity

First 1/3 of preparation Running, other non-specific ac-
tivity, or semi specific activity
Second 1/3 of preparation Semi specific or specific activity
Third 1/3 of preparation Specific activity
Competition Specific activity
Semi-specific activity means, to perform the movement patterns

of the sport, but outside the sports context (i.e. without the ball,
racquet, etc).
Specific activity means, the sport-specific practice done in inter-

val formats appropriate for the sport.
If you are unaware of how to structure intervals and sport-

specific drills for your sport, I encourage you to read the above
mentioned book “The Essentials of Strength Training and Con-
ditioning.”
Here is a simpler way to structure this type of training without a

lot of theoretical knowledge.
The fundamental principle is to make the training signifi-

cantly harder than the competition.
Determine the following:

1. A range of appropriate sport-specific drills, that focuses
on developing the athletes/teams weaknesses or strength
in the sport.
2. Appropriate interval lengths:
358
Appendix 4
A. The shortest possible duration of a rally/game/

action.
B. The average duration of a rally/game/action.
C. The longest realistic duration plus 10%.
3. The average rest period
4. The number of rallies in a game (before an extended
break).
First part of preparation (4-6 weeks)

The goal of this period is to build the total number of rallies to
120-130% of the longest possible number of rallies (before an
extended break) in a game.
Emphasize rallies of average and long duration. Keep the rest

periods the average duration.
(Total number of rallies does not mean the total number of ral-
lies in an entire session, but rather the total number of rallies
before a longer break. For example, if the sport involves sets to
21 points, you would play sets to 25 points).
Second part of preparation (4-6 weeks)

The goal of this period is building speed of execution – how fast
you play – while maintaining a high total number of rallies.
Emphasize rallies of short duration, but include rallies of me-

dium and long duration. The rest period should be 110-120% of
the average rest period.
Maintain the total number of rallies at 120-130% of the longest

possible number of rallies in a game.
Third part of preparation

The goal in this phase is to maintain the speed while gradually
reducing the rest periods to 5-10% below the average rest peri-
ods of a game.
359
Maintain the total number of rallies at 120-130% of the longest

possible number of rallies in a game, but gradually reduce the
total number of games in a training session as the season ap-
proaches.
Emphasize the type of rallies (short, medium or long duration)

that need to be worked on the most.
By this point in time, playing speed is increased and can be

maintained for a higher number of rallies than in a regular game,
while maintaining shorter rest periods. From an energy systems
standpoint, matches are now a breeze!
Competition
The goal is to maximize performance. What is completed in
training is dictated by the competitive schedule. Also, the
matches are used as feedback that shows current weaknesses.
Now, the conditioning no longer serves to prepare an athlete

for the matches, but instead must supplement the matches.
Focus the conditioning on the part of the package not trained in

the matches.
This energy system work is only a part of the entire package.

During the summer muscular strength must be maintained as
well.
360
Appendix 4
361
Sub-division of the
Dynamic Effort Method
Section 1.5 states
In the Dynamic Effort Method a sub-maximal load is lifted at the

highest possible speed with the aim of developing rate of force
development as well as explosive strength (24, 29).
'Explosive' muscle strength or contractile rate of force develop-

ment (RFD) is a term used to describe the ability to rapidly
develop muscular force. It is measured as the slope of the force-
time curve obtained during isometric conditions (135).
The RFD depends on the recruitment and firing frequency of

motor units and the contractile characteristics of the respective
muscle fibres (136).
Depending on the sport or activity, training for different aspects

of “power performance” (the ability of the neuromuscular sys-
tem to produce the greatest possible impulse in a given time
period) (136) can be defined.
High power relies on the combination of force and velocity.

Peak mechanical power is developed at intermediary loads 30-
45% of 1RM (138).
362
APPENDIX 5
At higher and lower loads, we find two specific cases of power:

1. A movement in which effort is rapidly developed to
overcome a large resistance requires strength-speed (134).
Examples of such movements include weightlifting and
certain combat sports.
2. A movement in which speed of movement plays a fun-

damental role in overcoming a relatively small resistance
requires speed-strength. Examples of such movements
include javelin throw, shot put, sprinting and jumping
(134)
.
Thus, conceptually we have the following continuum:
High “velocity” power Peak mechanical power High “force”-power Strength

Low Load High Maximal
Speed strength Strength speed
On the topic of speed strength, Siff (134) further writes that “the
production of speed strength is extremely diverse”. Likely, he
refers to the fact that speed strength may encompass actions
against light implements (kicks, punches and throws of light im-
plements) as well as jumping and sprinting with the athlete’s
body weight. He also states that the production of speed strength
is extremely specific. Thus, speed strength is sub-divided into 2
components:
1. Speed strength (bodyweight) = speed strength needed to
jump and sprint.
2. Speed strength (light implement) = speed strength needed
to throw implements of low loads.
Now, the dynamic effort method can be organized according to

the qualities of power (and speed) being trained. See the chart
below.
363
Category of dynamic effort Load/exercise type.

Dyn-e (stsp)
55-75% 1RM (139)
(strength speed)
Dyn-e (ppadv)
47-63 % 1RM (140)
(peak power advanced)
Dyn-e (pp)
30-45 % 1RM (138)
(peak power)
Dyn-e (spst)
20-40 % 1RM
(speed strength, bodyweight)
Dyn-e (spst)
0-20 % 1RM
(speed strength, implements)
If Olympic weight lifts are used, the highest power values may
be seen at higher percentages of 1RM.
364
Method Variations
In section 1.3 a microcycle is defined as
A number of training sessions, built around a given combination

of acute program variables, which include progression as well
as variation in effort (heavy vs. light days).
Section 1.3 also states that a microcycle could be 4-16 workouts

long, depending on the training level of the athlete. A mesocy-
cle is created by sequencing a certain number (for example 3-4)
slightly different microcycles, all designed to work on the same
(type 2) goal.
“A given combination of program variables” (or matrix of pro-

gram variables) is equivalent to a “method variation” (section
2).
Re-phrasing the above paragraphs slightly, the following state-

ments are derived
1. A given method variation is used for one microcycle.
2. A mesocycle consists of several microcycles, each using
slightly different method variations, all attempting to de-
velop the same physical ability.
365
The purpose of Appendix 6 is to deepen your understanding of

Method variations.
While many method variations will have primary, secondary and

even tertiary effects, each method variation focuses on devel-
oping one bio-motor ability and is characterized by a specific
matrix of
 The exercise
 Tempo of repetitions (lifting speed, running speed, take
off or throwing effort)
 Structure of repetitions (example 21s or “sticking the
landing”)
 The intensity bracket
 The volume bracket (# of repetitions per set and per
training, length and number of intervals per training)
 Rest periods
 The variable through which progressive overload is ap-
plied.
 The variable that may exhibit workout to workout varia-
tion.
One More than Progressive Workout-to

Variation one varia- overload workout
used tion used variation
Exercise
Tempo
Structure of rep
Intensity bracket
Volume bracket
Rest periods
Table A6.1. A method variation can be described as a specific matrix of pro-
gram variables.
366
Appendix 6
Example1: Method variation for Strength training as described

in the ISS Block
One More than Progressive Workout-to

variation one varia- overload workout varia-
used tion used tion
Exercise X
Tempo X
Structure of rep X
Intensity bracket X secondary X
Volume bracket X Primary X
Rest periods x
Volume is the primary parameter for progression. The volume,

through number of sets, is increased INDEPENDENT of the
progress of the athlete/client. The intensity (the load used) is
only increased when a certain number of repetitions per set and
per workout can be completed.
Example 2: Heavy-to-light complexes as described in SPP
One More than Progressive Workout-to work-

variation one varia- overload out variation
used tion used
Exercise X Possibly
Tempo X X(speed) X
Structure of X(possibly)
rep
Intensity X Secondary X
bracket
Volume X X(secondary)
bracket
Rest x *********************
periods
Progressive overload – a fundamental aspect of training progress

– can be applied by manipulating any of the six variables.
Variation of intensity and volume within the given brackets
should, with few exceptions, always be applied.
Each method variation focuses on the development of one bio-

motor ability. Therefore, it is logical that if more than one bio
367
motor ability is chosen for the same block, more than one
method variation can be used for the given exercise.
Here are six key principles behind method variations:
1. Any method variation should have a well defined

goal of developing one particular bio-motor ability.
As mentioned previously, most method variations will
have a developmental effect on at least one other bio-
motor ability.
2. The goal of the method variation dictates the (com-

bination of) primary desired training adaptations.
Key categories of training adaptations include struc-
tural, neural, metabolic and cardiorespiratory.
ISS SIS SSP SPP SEP

Block Block Block Block Block
Training Strength Metabolic/ Structural/ Neural Neural Metabolic/
Structural Metabolic Activation Control Neural
Adap- Control
tations
Jump/ Structural Structural Neural
Throw Activation
Energy Cardioresp. Metabolic/ Metabolic/ Metabolic/
Systems /Metabolic Cardioresp. Neural Neural/
Cardioresp.
Out- Strength # of long # of sets/ Maximal Strength- # of
sets/ workout/ load speed repetitions
come Workout/ Week with or time with
Variable week high Peak target
intensity power
Jump/ # of long # ofsets/ Max (peak) sub-maximal
Throw sets/ workout/ power Speed- power
Workout/ Week with Strength output
week high
intensity
Energy # of long Average Max speed Max speed
Systems intervals/ power of of
Workout/ over translatory translatory
week 15-90 movement movement
seconds
Table 3, Appendix 6. Key training adaptations for each block with desired
outcome variables.
368
Appendix 6
3. The desired training adaptations determine the out-

come variables.
Outcome variable = The training program is designed to
take this particular variable beyond previous levels.
While other variables may show an increase during the

use of the specific block, the specific focus of the out-
come variable is to take it beyond previous levels.
4. The desired outcome variable dictates the independ-

ent and dependent variables, as well as HOW to
apply progressive overload.
“Independent change of a variable” = change of a train-

ing variable independent of progress and daily readiness.
“Dependent change of a variable” = change of a training

variable depending on progress and daily readiness.
The following examples aim to explain the concept of

“dependent” and “independent” training variables.
Example 1. Independent volume, dependent intensity.
Perform 4-8 reps with a weight that allows for at least 4
reps with good form.
Example 2. Independent intensity, dependent volume.

Increase the weight 2.5% per week. Perform 1-5 reps per
set.
5. Training variables to which progressive overload is

applied
A. Intensity (%1RM, % maximal heart rate, % maximal

power, exercise impulse levels)
369
Any training method is strongly defined by the inten-

sity used (see section 2).
The volume per set is often as high as possible/within

a bracket with the given intensity.
On a gross/practical level, the intensity is often de-

termined before an interval/set.
The intensity can be changed/adjusted from

1. repetition to repetition within a set (de-
scending sets),
2. set to set within the same exercise (pyra-
mid loading, wave loading),
3. day to day (neural facilitation, recovery),
4. week to week (facilitate the outcome vari-
able)
B. Volume (repetitions per set, sec/min per interval,

repetitions or minutes per workout or week)
The training volume can be changed/adjusted from

1. set to set (pyramids, ladders),
2. day to day (heavy vs light day),
3. week to week
While there is a natural limit to the possible intensity

that can be used, there is a large range for the possi-
bility of increasing volume per session or week to
create the desired training adaptations (“Functional
Overreaching” is a prime example, section 1.7).
For the reason above, it is easier to overtrain by vol-

ume than by intensity.
The volume of high intensity training can be in-

creased by breaking the training load into smaller
370
Appendix 6
units (cluster training, interval training, multiple

shorter workouts within the week.
The number of repetitions per set can be a single

number (“open” pyramid loading or rest pause tech-
nique), a bracket (patient lifter method) or totally
open (avoiding mental barriers, complete auto ad-
justment).
C. Density (volume or work pr unit of time)
If the athlete is able to handle a high density pro-

gram, it is possible for him/her to handle a high
volume and potentially a higher number of exercises,
within a training session.
Density may negatively affect form in strength train-

ing.
Density may not be a useful tool for progression if

there is any constraint on the lifting speed.
Progression on density may support a certain level of

power development (“perform as many lifts as possi-
ble in x time”).
D. Tempo (speed of repetitions, movement speed, contact

time)
Tempo can be changed/adjusted from the eccentric to

the concentric phase, rep to rep, within an interval,
set to set/interval to interval, day to day and week to
week.
371
E. Range of motion (progressive distance training)
Progression on range of motion is only relevant for

strength and jump/throw training.
Progression on range of motion is related to intensity.

An increased range of motion will increase the load of
the muscle and decrease the maximal load that can be
lifted.
Progression on range of motion is related to mechanical

work. The distance the weight is displaced is increased.
F. Rest periods
Typically, progression on rest periods involves decreas-

ing the rest period (simultaneously increasing the density
of the training).
Progression on rest periods can be within a set (rest

pause technique), from set to set, or between workouts
(increasing the frequency of training).
G. Rate of perceived exertion (RPE)
Ex. Gradually increase RPE in a static exercise.
Ex. Increase the load when RPE has decreased to x.
H. The exercise
Increase the complexity of exercise. For example, by

adding more movement planes.
Increase the load in the exercise. For example, by pro-

gressing from two to one limb.
Increase the stability demands of the exercise by de-

creasing the base of support.
372
Appendix 6
6. What are the fundamental principles of applying

progressive overload?
A. The initial performance should be measureable, with re-

spect to the outcome variable.
B. A stimulating training load is applied (159)
C. The level of any variable (independent or dependent) is

gradually changed (increased or decreased) over 4-16
workouts (corresponding to the length of a microcycle.
See discussion above.)
(In any method variation certain variables may be

constant. For example, in body weight exercise,
the load may remain unaltered).
D. The change in any variable, ideally, should be measure-

able.
E. The change in any variable can follow a pre-determined

or cybernetic (auto-regulated) pattern.
Pre-determining all variables was the critique

point of classical periodization (160) and may have
the following consequences
i. The pre determined increase of training
variables exceeds the rate of progress of
the athlete/client and the program cannot
be completed or overtraining/injury occur.
ii. The progress of the athlete/client exceeds

the pre-determined progress in the pro-
gram and the client/athlete is held back.
373
Certain aspects of periodization, like concentrated

loading and peaking, require pre-determined
changes to control and time optimal fatigue and
readiness.
The independent variable may follow a pre de-

termined pattern.
A cybernetic pattern means that “the output is

used to modify the input” (160) and takes into ac-
count various rates of progress as well as day to
day changes in fatigue/readiness.
Cybernetic aspects of periodization is a

“when..,then..” or “If..,then..” approach, where
the variable is increased only when certain per-
formance or readiness criteria are met.
Distributed loading warrants the use of a cyber-

netic use of variables.
The dependent variable may follow a cyber-

netic pattern.
Almost without exception, more than one variable

is pre-determined, if not for other reasons, then
for logistic reasons.
Phrasing the criteria for progression as “increase

with x OR MORE” may be considered a combi-
nation of pre-determined and cybernetic
progression.
F. The degree/pattern of change of any variable can be

gradual or abrupt.
Gradual changes in any variable may be related

to the use of distributed loading (section 1.7).
374
Appendix 6
Abrupt changes in any variable may be related

to concentrated loading.
The pattern of change may be linear, stepwise,

wavelike or random.
Note: Experience shows the wavelike pattern to

be particularly effective. Thus, the wavelike in-
crease of variables is the typical method used in
FPM (see section 2).
G. Increase of the outcome variable may be facilitated by

decreasing/manipulating other variables.
“Higher” intensity may facilitate performance in

subsequent sets or subsequent workouts through neu-
ral facilitation
Example 1. Overshoot with respect to intensity

during the warm up.
Example 2. Use a wave-like change of intensity

from set to set.
Example 3. On “day1” train with an intensity in

the higher end of the relevant bracket.
On “day 2” train with an intensity in the lower
end of the bracket (This strategy is extensively
used in the suggested method variations. See sec-
tion 2).
“Lower intensity” (low rep sets, performed with

speed) may facilitate speed of movement with heav-
ier loads in subsequent sets or subsequent workouts.
“Lower volume/volume load” may facilitate recov-

ery while maintaining “practice”.
375
On “day1” train with a volume in the higher end

of the relevant bracket.
On “day 2” train with a volume in the lower end

of the bracket. (This strategy is extensively used
in the suggested method variations. See section
2.)
“Higher volume” may facilitate performance after a

sufficient period of recovery (see section 1.7).
These changes serve to “keep the body in the adap-

tive mode, while giving the body enough training
sessions to adapt.”
H. The suggested “rate of perceived exertion” (RPE) for

the method variation affects the optimal number of train-
ing sessions within which the method variation should be
used.
High RPE = fewer training sessions. Lower RPE

= more training sessions.
Vary the target RPE within the week.
The RPE may be controlled through the rep num-

ber-to-intensity ratio. (Example. 3 reps with 80%
of RM will create a lower RPE than 6 reps with
the same load.)
I. The structure of the method variation may or may not be

tied into a specific number of training sessions.
Having the progression tied into a specific num-

ber of training sessions, may make the program
more vulnerable to unforeseen circumstances like
illness, injury etc.
376
Appendix 6
J. The optimal structure of the method variation may be

connected to the frequency of training (same training
component).
K. The method variation is characterized by the relation be-

tween the “endpoint” of the progression and the outcome
variable.
Example of “clear” relation. Single repetition

sets to improve 1 repetition maximum.
Example of relation involving “transfer”.

Strength training to improve jumping ability.
L. The structure of the method variation should match the

cognitive level of the athlete/client.
Simpler is often better.
The more the athletes/clients have to think about

WHAT to do, the less capacity they will have to
think about HOW to do it.
377
“Our only relationship with the future is the present moment.”
The Richest Man in Town
While teaching a course in a fitness club, I witnessed a personal

trainer working with a client.
To my amazement this trainer did not carry any paperwork.
Where was the program? Was there a specific plan being fol-
lowed? Was the program memorized? And is this trainer so
skilled in memorization that there was no need for recording the
client’s progress? Or was this the “put the client on any piece of
equipment that is available and run with it” method of training?
I believe situations like the one mentioned above create great

misperceptions about what it takes to be a trainer or strength
coach. I mean, based on the above scenario being a trainer seem
EASY! Do you need to read books about that?
When we show up in the gym, even with a written program, eve-

ryone thinks, “I can do that!”
Make no mistake! Everyone can create a training program.
378
Prologue
Open a magazine, pull out a few exercises and you have a train-
ing program. Make sure that your client does not get (acutely)
injured in the gym and you can almost be a trainer.
Everyone can create a training program, but not everyone can

create an EFFECTIVE training program that matches the needs
of the particular athlete/client at that moment in time.
Not everyone has the tools that you now have – a series of in-
formed, qualified, step-by-step process about what TO do and
what NOT to do.
I hope FPM proves to be an important step in your journey to

becoming the best possible strength coach or trainer that you can
be.
In line with the basis for this book, I encourage you to continu-
ously allow the questions about the process of creating training
programs guide your educational efforts.
As a commitment to you, I too, will keep learning about all as-

pects of periodization. It is my goal to be a continued resource
for useful information.
Learn – Develop – Lead.

Karsten Jensen
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tervention. Int J Sports Med. 23(8): 575-581. 2002
196. Siff M. Organization of Training. Supertraining. Chp 6,
p 361. Supertraining Institute, Denver USA. 2004
1992
396
The Flexible Periodization Method For Sports
The book and beyond.
2-Day Intensive Seminar.
9 hours each day, including breaks.
Learn more about the Flexible Periodization Method and its spe-
cific application to sport conditioning. This seminar will explain
 the principles behind The Flexible Periodization Method
– expanded version.
 the 7 blocks and how to combine them to create a result-

producing macrocycle.
 the process of creating individualized training programs

– Section 4 of the book and beyond.
Participants will also have the opportunity to practice new pro-

gramming skills, using a current athlete as a case study, ask
questions and receive specific feedback.
Interested in a specific sport? The Flexible Periodization Method

for Sports seminar can be tailored to match your specific sports
interests.
An understanding of the “Flexible Periodization Method” may

enhance participation in this seminar, however, participation in
the seminar is possible even if you have not completed the book.
Inquire about Karsten’s availability at

flexibleperiodization@yestostrength.com.
The Flexible Periodization Method For Fitness
The Book and beyond!
One day, 9 hours.
SUPER intensive!
Learn more about the Flexible Periodization Method and its spe-
cific application to fitness conditioning. The seminar will
explain
 The Principles behind the Flexible Periodization
Method
 the four blocks that are most relevant for fitness

conditioning.
 the 9 Key Steps to Create a Training Program
 a variation of “The Flexible Periodization

Method” specifically geared to fitness condi-
tioning.
Participants will leave this session with the tools required to cre-
ate unique and truly individualized training programs for every
one of their clients.
An understanding of the “Flexible Periodization Method” may

enhance participation in this seminar, however, participation in
the seminar is possible even if you have not completed the book.
Inquire about Karsten’s availability at

flexibleperiodization@yestostrength.com.

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THE FLEXIBLE PERIODIZATION METHOD

All rights reserved. No part of this publication, in whole or in

The Write Fit

Edited by Dawnelle Hawes and Heather Drakich

… Aunt Karen and Uncle Karl for their unconditional love.

… the love of my life, my incredible wife Lucinda (spiking in

Specifically, I wish to acknowledge the individuals whom, up to

Thank you to my friend, Erik Madsen, who helped me secure my

Thank you to all my university professors, who provided me

Thank you to Mikael Trolle of the Danish Volleyball Federation.

Thank you to Susanne Hedegaard, former Director of Sport for

me with the opportunity to work with so many wonderful ath-

Thank you to our friends Heather Drakich and Dawnelle Hawes

Thank you to all the authors, scientists, professors, PhDs and

“Theory and Methodology of Training” has been invaluable to

Due to a connection from a good friend of mine with whom I

I have had similar experiences with most major books or train-

Below is a brief summary of important books and trainers I have

1993. “Science and Practice of Strength Training”, by

1997. “Strength Coaching Theory”, by Charles Poliquin

1999. Linear periodization – the classic work of Stone and

2000. Non-linear periodization – Fleck and Kraemer (3)

2001. Endurance of stabilizer (tonic) muscles – seminars with

2002-2003. The work of Louie Simmons

2004. Pendulum periodization – by excellent Canadian

2007. Conjugated periodization - Explained in “Supertrain-

2008. Block Periodization – Vladimir Issurin

Each major system has taught me something important but, at

Working with international level athletes from tennis, badmin-

Having to prepare athletes in short, “interrupted”, preparatory

From conversations with other strength coaches I know that

I always wanted to work in ONE system; a system flexible

The goal of The Flexible Periodization Method is to

Learn ● Develop ● Lead

Chapter 1 Model Features 16

1.1 The Flexible Periodization Method is built on

1.2 The Flexible Periodization Method includes

1.3 The Flexible Periodization Method portrays a

1.4 The Flexible Periodization Method recog-

1.5 The Flexible Periodization Method integrates

1.6 The Flexible Periodization Method integrates

1.7 The Flexible Periodization Method selec-

1.8 The Flexible Periodization Method can capi-

1.9 FIRST improve the weak link, AND THEN

1.10 FIRST improve the endurance of stabilizer

1.11 FIRST improve structural strength, AND

1.12 FIRST improve maximal strength, AND

1.13 FIRST raise physical capacity THEN raise

1.14 The Flexible Periodization Method encour-

1.15 In the Flexible Periodization Method the pri-

1.16 In The Flexible Periodization Method ALL

Chapter 2 Description of Block Templates 94

2.0 Periodization of Program Variables for all

2.1 Block # 1: Isolation – Stability – Structure

2.2 Block # 2: Structure – Isolation – Stability

2.3 Block # 3: Skill – Strength in Primal Pat-

2.4 Block # 4: Skill, maximal Power and maxi-

2.5 Block # 5: Skill and sport specific combina-

2.6 Block # 6: Pre Competition and Competi-

2.7 Block # 7: Restoration and Active Rest

Chapter 3 How to Combine the 7 Blocks to

3.1 The Macrocycle is the Context 312

3.2 Guideline for Sequencing the 7 Blocks 316