Table 2.
Example Training Plan.
| Phase | Week | Sets × Reps | Daily Intensities (M, W, Th, S) |
|---|---|---|---|
| SE | 1 | 3 × 10 | M, M, VL, VL |
| SE | 2 | 3 × 10 | MH, MH, L, L |
| SE | 3 | 3 × 10 | L, L, VL, VL |
| SP | 1 | 3 × 5 (1 × 5) | M, M, L, VL |
| SP | 2 | 3 × 5 (1 × 5) | MH, MH, L, VL |
| SP | 3 | 3 × 3 (1 × 5) | H, H, L, VL |
| SP | 4 | 3 × 2 (1 × 5) | MH, L, VL, VL |
| PT | 1 | 5 × 5 (1 × 5) | MH, M, L, VL |
| PT | 2 | 3 × 3 (1 × 5) | M, MH, VL, VL |
| PT | 3 | 3 × 3 (1 × 5) | MH, M, VL, VL |
| PT | 4 | 3 × 2 (1 × 5) | ML, L, VL, Meet |
Note: SE = Strength-Endurance, SP = Strength-Power, PT = Peak/Taper, VL = very light (65–70%), L = light (70–75%), ML = medium light (75–80%), M = medium (80–85%), MH = medium heavy (85–90%), H = heavy (90–95%), VH = very heavy (95–100%). Intensities are based off a set-rep best system [47]. Sets and reps in parentheses represent a single drop set at approximately 60% of the working sets.