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  • PERIODIZATION

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    Víctor Tarín
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    The document outlines a 24-week training program broken into monthly macrocycles. Each macrocycle contains 4 weekly microcycles focusing on different training phases: endurance, strength, power, and hypertrophy. The microcycles define the sets, reps, intensity, and rest for both anaerobic and aerobic exercise. A sample 7-day training split is provided listing body parts and exercises with weight and reps for tracking progress.

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    PERIODIZATION(1)

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    The document outlines a 24-week training program broken into monthly macrocycles. Each macrocycle contains 4 weekly microcycles focusing on different training phases: endurance, strength, power, and hypertrophy. The microcycles define the sets, reps, intensity, and rest for both anaerobic and aerobic exercise. A sample 7-day training split is provided listing body parts and exercises with weight and reps for tracking progress.

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    © All Rights Reserved
    Download as DOC, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    16 views3 pages

    PERIODIZATION

    Uploaded by

    Víctor Tarín
    The document outlines a 24-week training program broken into monthly macrocycles. Each macrocycle contains 4 weekly microcycles focusing on different training phases: endurance, strength, power, and hypertrophy. The microcycles define the sets, reps, intensity, and rest for both anaerobic and aerobic exercise. A sample 7-day training split is provided listing body parts and exercises with weight and reps for tracking progress.

    Copyright:

    © All Rights Reserved
    Download as DOC, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 3

    Macrocycle

    Months

    Evaluation

    Microcycle 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24

    Phase:

    AA

    Endurance

    Strength

    Power

    Hypertrophy

    Sets

    Reps

    Intensity

    Rest

    Fat Burning

    CV

    Performance

    THR
    NAME__________ PROGRAM DATE__________ START DATE__________

    Anaerobic PHASE: AA END HYP STRE P SETS: INTENSITY: REPS: REST: Aerobic PHASE: FB CV P THR ( - ) MIN: REST:

    DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

    Legs SH CH Legs SH CH Legs SH CH Legs SH CH Legs SH CH Legs SH CH Legs SH CH


    BA BI TRI ABS BA BI TRI ABS BA BI TRI ABS BA BI TRI ABS BA BI TRI ABS BA BI TRI ABS BA BI TRI ABS
    EXERCISE WEIGHT/REP EXERCISE WEIGHT/REP EXERCISE WEIGHT/REP EXERCISE WEIGHT/REP EXERCISE WEIGHT/REP EXERCISE WEIGHT/REP EXERCISE WEIGHT/REP

    Aerobic:

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