what’s (Ciclyng)is superior for improvening Limit strength?And for power?And for sprint 5-20 mt?A or B?
A)Week 1: Maximum volume for the cycle, minimum intensity for the cycle
Week 2: Lower volume by 15-25%, increase intensity
Week 3: Lowest volume for the cycle (only 50% of week 1) but highest intensity.
B)Week 1. Introductory loading: This is where you introduce the athlete to the training methods and exercises that will be used in the whole training block. The volume and intensity is low because all we want is to establish the current level of the athlete and to get him used to the exercises being used.
week2. Base loading: In this portion of the block the volume of training is maximal. The objective is to perform a very large amount of work, as much as the athlete/bodybuilder can tolerate. The fact that more sets are used will lead to more structural adaptations.
week3. Shock loading: If the base loading week is based on a lot of volume, the shock loading portion is based on using a lot of intensity. The volume is lowered somewhat, to around 70-80% of that of the base week. But the loads used are higher. The fact that more intensity is used will lead to more functional adaptations.
week4. Unloading/Test: This is planned at the end of a training block and is used to test how much the athlete progressed and help decide on the upcoming block. The test is planned for the 5th day of the week. On this day you will test your maximum on 3-4 different exercises (if you compete you test your competitive movements). The first 4 days of the week use a very low volume, no more than 50-60% of the volume of the base week. The intensity is 5 to 10% inferior to the shock week, but maximal for the test day. After the test day you have two days of complete rest.