Sample Classical Periodization
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Hypertrophy
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Strength |
Power |
Peaking |
| Sets |
3-4 |
2-3 |
2-3 |
1-3 |
| Reps |
8-12 |
6-7 |
3-5 |
1-3 |
| Intensity |
low |
moderate |
high |
high |
| Volume |
high |
moderate |
moderate |
low |
- Initiated by progressive volume first few weeks
- Peaking phase allows for super compensation of both preparedness and performance.
- Active rest phase immediately follows Peaking phase at end of competition season.
- Typically 2-4 weeks may can extend longer
Block Periodization
| Period |
Preparation |
Competitons --> |
| Accumulation |
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| Transmutation |
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| Realization |
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Sample Block Variables
|
Accumulation |
Transmutation |
Realization |
| Goal |
General Training |
Sports Specific |
Taper & Peak |
| Example |
Hypertrophy |
Strength |
Power |
| Sets |
3-4 |
2-3 |
1-3 |
| Reps |
8-12 |
6-7 |
3-5 |
| Intensity |
low |
high |
high |
| Volume |
high |
moderate |
low |
Sample Undulating Periodization:
Week or Microcycle (1-10); Percent of One Rep Max
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| 1 |
2 |
3 |
4 |
5 |
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| 6 |
7 |
8 |
9 |
10 |
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