Standard Program Format

(Linear and Alternating Periodization)

Base Phase: 

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     Weeks 1 & 2

     Sets = 3

     Reps = 10 reps per set in primary exercises, 12 reps per set in supplemental exercises

            * Power Cleans should never be performed for more than 8 reps

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     Average Intensity Percentage of 1RM in Primary Exercises = 70-72%

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The main objectives of the base phase are to orient the athlete to the strength program, create a general strength base for future developments of sport-specific strength and power, increase muscle mass, and improve anaerobic work and power capacities.  This phase allows the athlete to break the explosive lifts into component parts and work on their technique.  The base phase is characterized by high volumes of weight lifted at low levels of intensity.  Doing high volume workouts increases the work capacity of the body in preparation for the higher intensity, lower volume workouts of the later phases.

 

Strength Development Phase:

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     Weeks 3 & 4

     Sets = 3

     Reps = 8 reps per set in primary exercises, 10 reps per set in supplemental exercises

     Average Intensity Percentage of 1RM in Primary Exercises = 74-76%

                       

     Weeks 5 & 6

     Sets = 3

     Reps = 5 reps per set in primary exercises, 8 reps per set in supplemental exercises

     Average Intensity Percentage of 1RM in Primary Exercises = 80-83%

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The main objective of the strength development phase is to build upon the general base of strength established in the previous phase by decreasing the volume of weight lifted and increasing the intensity of conditioning.  The focus in this phase is upon developing maximum strength gains in exercises that influence the capabilities of the primary muscles used in sport skills.  As shown above, this is an example of linear periodization.  Weeks 3 & 4 may be interchanged with weeks 5 & 6, which would create an alternating periodization model (*see example that follows).

 

Peak and Power Phase:

 

     Weeks 7 & 8

     Sets = 3

     Reps = 3 reps per set in primary exercises, 6 reps per set in supplemental exercises

     Average Intensity Percentage of 1RM in Primary Exercises = 87-90%

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The main objective of the peak and power phase is to develop maximal explosive power by further increasing intensity levels while lowering volume levels.  The emphasis is upon the explosive performance of all exercises leading to a carry-over effect of the explosive performance of sport-skills.

 

 

* Periodization Examples for Primary Lifts:

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Linear Periodization:

Weeks 1&2 = 10 reps

Weeks 3&4 = 8 reps

Weeks 5&6 = 5 reps

Weeks 7&8 = 3 reps

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Alternating Periodization:

Weeks 1&2 = 10 reps

Weeks 3&4 = 5 reps

Weeks 5&6 = 8 reps

Weeks 7&8 = 3 reps

 

Linear Periodization

*Weight stays the same for all of the sets

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1 Rep Max                WEEK #           INTENSITY %            WEIGHT & REPS

Base Phase

     220                             1                         70%                       155 x 10 (3 sets)   

     220                             2                         72%                       160 x 10 (3 sets)

Strength Development Phase

     220                             3                         74%                       165 x 8 (3 sets)

     220                             4                         76%                       170 x 8 (3 sets)

  ^ 225                              5                        80%                       180 x 5 (3 sets)

     225                             6                         82%                       185 x 5 (3 sets)

Peak and Power Phase

  ^ 230                              7                         88%                       200 x 3 (3 sets)

     230                             8                         90%                        205 x 3 (3 sets)

 

^ Increase 1RM at least 5 pounds in weeks 5 and 7, or at any other time when volume is too light.

 

 

Alternating Periodization

*Weight stays the same for all of the sets

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1 Rep Max               WEEK #           INTENSITY %              WEIGHT & REPS

Base Phase

     220                             1                         70%                       155 x 10 (3 sets)   

     220                             2                         72%                       160 x 10 (3 sets)

Strength Development Phase

     220                             3                         80%                       175 x 5 (3 sets)

     220                             4                         82%                       180 x 5 (3 sets)

  ^ 225                              5                         74%                       165 x 8 (3 sets)

     225                             6                         76%                       170 x 8 (3 sets)

Peak and Power Phase

  ^ 230                              7                         88%                       200 x 3 (3 sets)

     230                             8                         90%                       205 x 3 (3 sets)

 

^ Increase 1RM at least 5 pounds in weeks 5 and 7, or at any other time when volume is too light.

 

 

 

Standard Program -- Pyramid Variation

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** Weight varies throughout each set.  This is a pyramid format.  A reverse pyramid set can also be performed.    

 

 

WEEK 1:  150x10, 155x10, 160x10  or 145x10, 155x10, 165x10 (average = 155)

                        Reverse pyramid = 160x10, 155x10, 150x10

WEEK 2:  155x10, 160x10, 165x10

WEEK 3:  160x8, 165x8, 170x8

WEEK 4:  165x8, 170x8, 175x8

WEEK 5:  175x5, 180x5, 185x5

WEEK 6:  180x5, 185x5, 190x5

WEEK 7:  195x3, 200x3, 205x3

WEEK 8:  200x3, 205x3, 210x3

 

**NOTE – last set should always be completed to failure, even if number of reps exceeds the number prescribed in program.

 

 

 

 

Secondary Program Format

 

This format is structured completely different from the standard program and its variation.  This secondary program is designed to be used in the second cycle of an off-season program in order to provide variation to the training program.

 

Week 1

• Primary Exercises = 3 sets of 10 reps @ 70% of maximum (*Cleans are only 8 reps)

• Supplemental Exercises = 2-3 sets of 12 reps

 

Week 2

• Primary Exercises = 3 sets of 3 reps @ 88% of maximum

• Supplemental Exercises = 2-3 sets of 6 reps

 

Week 3

• Primary Exercises = 3 sets of 5 reps @ 82% of maximum

• Supplemental Exercises = 2-3 sets of 10 reps

 

Week 4

• Primary Exercises = 4 sets: 4 reps @ 84%, 3 reps @ 86%, 2 reps @ 88%, 1 rep @ 90%

• Supplemental Exercises = 2-3 sets of 8 reps

 

Week 5

• Primary Exercises = 3 sets: 10 reps @ 72%, 8 reps @ 78%, 6 reps @ 82%

(*Cleans are performed in sets of 8 reps 72%, 8 reps @ 78%, 6 reps @ 82%) 

• Supplemental Exercises = 2-3 sets of 12 reps

 

Week 6

• Primary Exercises = 3 sets of 3 reps @ 88% of maximum

• Supplemental Exercises = 2-3 sets of 6 reps

 

Week 7

• Primary Exercises = 3 sets of 5 reps @ 82% of maximum

• Supplemental Exercises = 2-3 sets of 10 reps

 

Week 8

• Primary Exercises = 4 sets: 4 reps @ 84%, 3 reps @ 86%, 2 reps @ 88%, 1 rep @ 90%

• Supplemental Exercises = 2-3 sets of 8 reps