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Load Volume Frequency

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2K views3 pages

Load Volume Frequency

Uploaded by

api-248980126
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Dynamics of Increasing the Training Load Load Percent 90-100 80-85 70-75 60-65 Microcycle - Load Increases High

Medium Low Regeneration MxS- % of 1RM RPE- Rate of Perceived Exertion

Load Increments per Microcycle Low-Intensity Micro Monday Low 75% Tuesday Medium 85% Wednesday High 95% Thursday Low 70% Friday Med 80%

Med-Intensity Micro Monday Low 75% Tuesday High 95% Wednesday Low 70% Thursday Med 80% Friday High 90%

High-Intensity Micro Monday Med 75% Tuesday High 95% Wednesday Med 70% Thursday High 90% Friday Low 75%

Dynamics of Increasing the Training Volume Volume/Microcycle Number of sets High 20-30 sets Volume Increments per Microcycle Low-Volume Micro Monday Low 2-4 sets Tuesday Medium 8-10 sets Wednesday High 20-30 sets Thursday Low 2-4 sets Friday Med 8-10 sets Med 8-10 sets Low 2-4 sets

Volume Increments per Microcycle Med-Volume Micro Monday Low 2-4 sets Tuesday High 20-30 sets Wednesday Low 2-4 sets Thursday Med 8-10 sets Friday High 20-30 sets

Volume Increments per Microcycle High-Volume Micro Monday Med 8-10 sets Tuesday High 20-30 sets Wednesday Med 8-10 sets Thursday High 20-30 sets Friday Low 2-4 sets

Dynamics of Increasing the Training Frequency Frequency and Duration / Microcycle Number of Days High 5 day Med 3 day Low 2 day

45min- 1hr

45min- 1hr

45-min- 1hr

Frequency and Duration Increments per Microcycle Low-Frequency Micro Monday Tuesday x Frequency and Duration Increments per Microcycle Med-Frequency Micro Monday x Tuesday Wednesday x Thursday Friday x Wednesday Thursday x Friday

Frequency and Duration Increments per Microcycle High-Frequency Micro Monday x Tuesday x Wednesday x Thursday x Friday x

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