As the program progresses,
the sets, repetitions, and intensities change to what is shown below. Note that plyos are not in the table as their volume should remain constant throughout this part of the program:
Phases 1
Week 1
Week 2
Week 3
Week 4
PERCENTAGES
25/50
30/55
35/60
40/65
Phases 2
Week 5
Week 6
Week 7
Week 48
PERCENTAGES
40/65
35/60
30/55
25/50
WEEKS FIVE THROUGH EIGHT
This is the more intense phase of the training program. This program takes advantage of complex training—i.e., the combination of strength exercises with power exercises. The idea is that the strength exercise maximally recruits the nervous system and then the power exercise takes advantage of that recruitment. The strength training intensities get pretty high during this phase. The first week is listed below.