Table 1.

Distribution of training volume according to training intensity

	Week
		1	2	3	4	5	6	7–12
High intensity (80% 1RM)	Repetition	15	12	10	8	6	5	4
	Intensity	55	55	55	65	70	75	80
	Series	3	3	3	4	4	4	5
									Total volume
	Week volume	2475	1980	1650	2080	1680	1500	1600	12,965
Moderate intensity (55% 1RM)	Repetition	15	12	10	9	8	7	6
	Intensity	55	55	55	55	55	55	55
	Series	3	3	3	4	4	4	5
									Total volume
	Week volume	2475	1980	1650	1980	1760	1540	1650	13,035