Periodization And Progressive Overload

PERIODIZATION AND PROGRESSIVE OVERLOAD BASE PHASE

VOLUME – 3 x 10 INTENSITY – 70 % (60 – 65 – 70)

OBJECTIVE: BUILDING A BASE OF MUSCLE SIZE • • • •

INCREASES OUR POTENTIAL TO BUILD STRENGTH AND POWER LATER. CAUSES A REDUCTION OF BODY FAT ALLOWS FOR TEACHING OF PROPER LIFTING TECHNIQUES 4 WEEK DURATION

STRENGTH PHASE

VOLUME – 3 x 5 INTENSITY – 80 % (75 – 80 – 80)

OBJECTIVE: BUILDING STRENGTH • •

SIGNIFICANT INCREASES IN STRENGTH SHOULD OCCUR 3 WEEK DURATION

PEAK PHASE

VOLUME – 3 x 3 INTENSITY – 90 % (85 – 90)

OBJECTIVE: BUILDS ON THE BASE & STRENGTH PHASE – BY DEVELOPING EXPLOSIVE POWER • • • •

STRENGTHENS TENDONS VOLUME & INTENSITY LOW – ALLOWS YOU TO LIFT WITH SPEED, THUS DEVELOPING POWER GETS US READY FOR TESTING 1 REP MAX 2 WEEK DURATION

PHASE I (BASE)

PHASE II (STRENGTH)

PHASE III (PEAK)

WEEK 1 CORE – 3 x 10 @ 60 % AUX – 3 x 12

WEEK 5 CORE – 3 x 5 @ 75 % AUX – 3 x 10

WEEK 8 CORE – 3 x 3 @ 85 % AUX – 3 x 8

WEEK 2 CORE – 3 x 10 @ 65 % AUX – 3 x 12

WEEK 6 CORE – 3 x 5 @ 80 % AUX – 3 x 10

WEEK 9 CORE – 3 x 3 @ 90 % AUX – 3 x 8

WEEK 3 CORE – 3 x 10 @ 65 % AUX – 3 x 12

WEEK 7 CORE – 3 x 5 @ 80 % AUX – 3 x 10

WEEK 4 CORE – 3 x 10 @ 70 % AUX – 3 x 12 * TESTING WILL OCCUR AFTER EACH 9 WEEK CYCLE AND WEIGHT PERCENTAGES WILL THEN BE READJUSTED.

4 DAY SPLIT WORKOUT MONDAY – CHEST, BACK, TRICEPS TUESDAY – LEGS, SHOULDERS, BICEPS WEDNESDAY – CHEST, BACK, ABS THURSDAY – LEGS, SHOULDERS, ABS FRIDAY – COMPETITION

MONDAY Upper Chest, Tricep, Back 3x10 – 70 %

TUESDAY Lower Legs, Bicep, Shldr 3x10 – 70 %

WEDNESDAY Upper Chest, Back, Abs 3x10 – 70 %

THURSDAY Lower Legs, Shldr, Abs 3x10 – 70 %

BENCH DB INCLINE BENCH DIPS UPRIGHT ROWS LAT PULLS MATS HURDLES

SQUAT OLY CLEAN MIL PRESS DB CURL PUSH PRESS PLYO BOX FORM RUN

DB BENCH INCLINE FRENCH CURL ABS HYPO’S MATS SPEED LADDER

SQUAT POWER CLEAN SHLDR COMP ABS SLDL PLYO BOX PRO AGIL COMP

AUX MIX-UPS

CORE MIX-UPS

BOX STEP-UPS LEG CURLS BARBELL SHRUGS LUNGES TRICEP EXT

HANG CLEAN PUSH JERK

MONDAY WORKOUT GRP 1

GRP 2

GRP 3

GRP 4

BENCH BNCH DIP/CRUNCH DB INCLINE UPRT ROWS MATS LAT PULLS HURDLES

DB INCLINE BENCH LAT PULLS HURDLES UPRT ROWS MATS BNCH DIP/CRNCH

BENCH LAT PULLS BNCH DIP/CRNCH MATS DB INCLINE HURDLES UPRT ROWS

BENCH DIPS/CRUNCH BENCH UPRT ROWS LAT PULLS HURDLES DB INCLINE MATS

TUESDAY WORKOUT GRP 1

GRP 2

GRP 3

GRP 4

SQUAT STD MIL PRESS OLY CLEAN DB CURL/CRNCH PLYO BOX PUSH JERK FORM RUN

OLY CLEAN DB CURL/CRNCH SQUAT FORM RUN PUSH JERK PLYO BOX STD MIL PRESS

SQUAT STD MIL PRESS OLY CLEAN PLYO BOX DB CURL/CRNCH FORM RUN PUSH JERK

OLY CLEAN FORM RUN SQUAT STD MIL PRESS PUSH JERK DB CURL/CRNCH PLYO BOX

WEDNESDAY WORKOUT GRP 1

GRP 2

GRP 3

GRP 4

DB BENCH ABS INCLINE HYPO’S MATS FRNCH CRL/LUNG SPEED LADDER

INCLINE HYPO’S DB BENCH MATS FRNCH CRL/LUNG SPEED LADDER ABS

HYPO’S INCLINE MATS FRNCH CRL/LUNG SPEED LADDER ABS DB BENCH

FRNCH CURL/LUNGES DB BENCH HYPO’S SPEED LADDER ABS INCLINE MATS

THURSDAY WORKOUT GRP 1

GRP 2

GRP 3

GRP 4

SQUAT SHLDR COMP ABS/JMP ROPE POWER CLEAN PRO AGIL COMP LEG EXT PLYO BOX

POWER CLEAN ABS/JMP ROPE SQUAT LEG EXT PLYO BOX SHLDR COMP PRO AGIL COMP

ABS/JMP ROPE SQUAT LEG EXT PLYO BOX SHLDR COMP PRO AGIL COMP POWER CLEAN

LEG EXT POWER CLEAN PRO AGIL COMP SQUAT ABS/JMP ROPE PLYO BOX SHLDR COMP