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Periodization Examples

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


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.








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