Customizable Training Templates
What It Is
The templates are designed to be continually reusable by allowing you to change the stimulus every cycle, be it by altering exercise selection, intensity or volume.
These templates are ideal for those who can't or don't want to be followed by a coach but still want a training plan based on sound periodization principles.
We provide three separate blocks of 4 weeks: hypertrophy, strength and peaking. You can either use the first two over and over again to build some muscle and strength, or follow the progression from one to the other to peak for a competition.
How To Use
The goal of the hypertrophy block is to gain muscle mass. In the strength block, neural factors like motor unit recruitment and synchronization will be improved in the newly gain muscle mass. The peaking block will further on those improvements all the while getting you ready to perform an absolute maximum on the squat, bench press and deadlift.
Our blocks are customizable, which means that they can all be used several times, with hundreds of combinations possible within each block. You get to pick your exercises from a proposed list as well as the difficulty level that is suitable for you.
Hypertrophy blocks and strength blocks can be respectively repeated several times in a row, provided that you change the exercises each time. When off-season, we suggest alternating between two consecutive hypertrophy blocks and two or three consecutive strength blocks. In preparing for a competition, one hypertrophy block followed by two strength blocks and a peaking block would be ideal.
Our templates are best experienced when used with Excel 2010 or newer
- Track average intensity and total volume per week
- Select your level between normal, hard and overreaching depending on your training experience
- Display your weights in lbs or kg.
- Full selection of exercises and variations of the main lifts
- Available in 3 or 4 trainings per week schedules