Sample Macro-cycle General Conditioning Strength Power Maintenance Active Recovery Sets 2-3 2-3 3-4 1-2 1 Reps 8-12 6-8 3-5 6-10 10-12 Intensity moderate high high moderate low Volume high moderate low moderate moderate
Sample Meso-cycle: Week or Microcycle (1-10); Percent of One Rep Max 70% 75% 80% 65% 85% 1 2 3 4 5 75% 80% 85% 70% 90% 6 7 8 9 10
Week or Microcycle (1-10); Percent of One Rep Max
Also see studies: Rhea MR, Ball SD, Phillips WT, Burkett LN., A comparison of linear and daily undulating periodized programs with equated volume and intensity for strength. J Strength Cond Res. 2002 May;16(2):250-5.
Also see studies:
Rhea MR, Ball SD, Phillips WT, Burkett LN., A comparison of linear and daily undulating periodized programs with equated volume and intensity for strength. J Strength Cond Res. 2002 May;16(2):250-5.
