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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.