Table 4:

Block Periodization ‐ General Structure

Weeks 1‐2: Accumulation Phase. High volume, build work capacity
Week 1	Sets/reps	Intensity
Push Press	3×10	50% 1RM
Back/Front Squats	3×12	50% 1RM
Leg Press/Hack Squat	3×12	50% 1RM
Step Ups	2×12
Lunges	2×8 ea
Week 2
Push Press	3×8	60% 1RM
Back/Front Squats	3×10	60% 1RM
Leg Press/Hack Squat	3×10	60% 1RM
Trap Bar Deadlift	3×8	60% 1RM
Week 3‐4: Transmutation Phase. Increased loading
Week 3	Sets/reps	Intensity
Hang Clean/Hang Snatch	3×4	75% 1RM
Back/Front Squat	3×6	80% 1RM
Deadlift/Trap Bar Deadlift	3×6	80% 1RM
Week 4
Hang Clean	4×3	85% 1RM
Back/Front Squats with accommodating resistance	4×6	75% 1RM with bands
Week 5: Realization Phase. Peak power. Intensity can be based on sport demands
Hang Clean	4×2	90% 1RM
Squats (Front or Back)	4×5	90% 1RM – complete as fast as possible
Alternative Lifts: Deadlifts, Hang Snatch
Week 6: Restoration Phase. Reduced loading to follow high intensity work
Choose several exercises < 50% 1RM. Emphasize total body workouts with light loads and high repetitions.
After this 6‐week block, the athlete repeats each phase.

RM = repetition maximum