Table 5:

Block Periodization – Detailed Description

Phase	Objectives	Example Exercise Sequence	Intensities	Sets x Reps	Duration
General Capacity/Tissue Healing	Build work capacity & general fitness. Promote Healing.	6‐8 exercises selected based on ability to perform w/o damage to healing tissue but still impose metabolic load	Zone 1 or lower end of 2 at 6‐7 RPE	2‐3 sets × 10‐15 reps; Rest ∼2 min between circuits	2‐4 weeks
Accumulation	Continue to build work capacity with more specific emphasis (Hypertrophy is a potential goal)	2‐3 core lifts with 3‐5 accessory lifts	Zone 2 strength; Zone 1 power	Core exercises 8‐12 reps for 25‐35 total reps	3‐4 weeks
Transmutation	Focus on specific emphasis with specialized work to address main limitations. Maintain aerobic base.	1‐2 main lifts, 1‐2 specialized lifts and 3‐4 accessory lifts; Cardiac work 2‐3 days/week	Zone 3 strength; Zone 2/3 power	4‐6 reps per set for 12‐24 total reps	2‐4 weeks
Realization	Bring everything together and emphasize power and max strength work.	1 main exercise each day; 1‐2 accessory exercise; maintain Cardiac Workouts	Zone 4 strength and power work	1‐4 reps per set for 8‐15 total reps	2 weeks
Restoration	Choose several exercises < 50% 1RM. Emphasize total body workouts with light loads and high repetitions.