Power (PO)

6 weeks, 3-5 series, 3-5 reps, 5'

breaks
-->every series to exhaustion
Amount of trainings per week: 2

Hypertrophy (HY)
6 weeks, 3 series, 8-12 reps, 2' breaks
-->every series to exhaustion
Amount of trainings per week: 3

Force/Endurance (FE)
4-6 weeks, 3 series, 20-30 reps, 1' pause
-->Every series to exhaustion
Amount of trainings per week: 4

Coordination (CO)
1-2 weeks, 3 series, 15 reps, 30" pause
-->Low intensity, therefore high quality movements
Amount of trainings per week: 5