- Accumulation Mesocycle Period for Strength/Powerlifter Athletes
Frequency: Each basic movement structure* being trained 2-3 times per week.
Volume (sets): The volume should be moderate, around 6 to 9 sets per movement structure.
Volume (reps): Also moderate, in the 6 to 8 reps per set range for the most part.
Intensity (%): Moderate, 75-85%. Once past the intermediate level, never go below 70% (unless doing explosive work).
Training techniques: Straight sets, medium rep cluster, overcoming isometrics for time, Olympic lift variations, superslow eccentrics.
Rest intervals: 2 to 4 minutes depending on training technique.
*Movement structures: upper body push, upper body pull, hips dominant, quad dominant, whole body.
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2. Intensification Meso for Strength Athletes
Frequency: Each basic movement structure being trained 3-4 times per week.
Volume (sets): The volume should be low, around 3 to 6 sets per movement structure.
Volume (reps): Low, in the 1 to 5 reps per set range.
Intensity (%): It should be near-maximal, 90-100%. Once past the intermediate level, never go below 80% (again, unless doing explosive work).
Training techniques: Straight sets, pure cluster, overcoming isometrics for intensity, Olympic lift variations, manual eccentric overload (or weight releasers).
Rest intervals: 2 to 4 minutes depending on training technique.
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