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 WEEK 5 WEEK 8

CORE – 3 x 10 @ 60 % CORE – 3 x 5 @ 75 % CORE – 3 x 3 @ 85 %
AUX – 3 x 12 AUX – 3 x 10 AUX – 3 x 8

WEEK 2 WEEK 6 WEEK 9

CORE – 3 x 10 @ 65 % CORE – 3 x 5 @ 80 % CORE – 3 x 3 @ 90 %
AUX – 3 x 12 AUX – 3 x 10 AUX – 3 x 8

WEEK 3 WEEK 7
CORE – 3 x 10 @ 65 % CORE – 3 x 5 @ 80 %
AUX – 3 x 12 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 TUESDAY WEDNESDAY THURSDAY

Upper Lower Upper Lower
Chest, Tricep, Back Legs, Bicep, Shldr Chest, Back, Abs Legs, Shldr, Abs
3x10 – 70 % 3x10 – 70 % 3x10 – 70 % 3x10 – 70 %

BENCH SQUAT DB BENCH SQUAT

DB INCLINE OLY CLEAN INCLINE POWER CLEAN
BENCH DIPS MIL PRESS FRENCH CURL SHLDR COMP
UPRIGHT ROWS DB CURL ABS ABS
LAT PULLS PUSH PRESS HYPO’S SLDL
MATS PLYO BOX MATS PLYO BOX
HURDLES FORM RUN SPEED LADDER PRO AGIL COMP

AUX MIX-UPS CORE MIX-UPS

BOX STEP-UPS HANG CLEAN

LEG CURLS PUSH JERK
BARBELL SHRUGS
LUNGES
TRICEP EXT
 MONDAY WORKOUT

GRP 1 GRP 2 GRP 3 GRP 4

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

TUESDAY WORKOUT

GRP 1 GRP 2 GRP 3 GRP 4

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

WEDNESDAY WORKOUT

GRP 1 GRP 2 GRP 3 GRP 4

DB BENCH INCLINE HYPO’S FRNCH CURL/LUNGES

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

THURSDAY WORKOUT

GRP 1 GRP 2 GRP 3 GRP 4

SQUAT POWER CLEAN ABS/JMP ROPE LEG EXT

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