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05-14-2008, 07:20 PM
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| my nipples glow  Join Date: Sep 2006 Location: U.S.
Posts: 5,628
Height: 5'9'' Weight: 186lbs. Rep Power: 105528  
  | Periodization What's some good peridization routines look like? Right now I'm on a very basic week 1-2: 10-12 reps 60 sec RI's week 3-4: 6-8 reps 90 sec RI's Week 5-6: 3-5 reps 120 sec RI's What's some other good setups?
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05-14-2008, 07:33 PM
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| The EB Super Mod! Join Date: Nov 2006 Location: Illinois
Posts: 2,248
Rep Power: 66497
| Re: Periodization Heres a basic one: Wks1-2:2x12-15 ri:30secs Wks3-4:3x8 ri:60secs Wks5-6:3x5 ri:120secs Week7:deload Thats pretty basic.
__________________ Personal Training Director in Alton Illinois (Club Fitness) http://www.crossfit.com/ http://www.cloud9fitness.com/ | |||||||||||
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05-14-2008, 07:34 PM
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| The EB Super Mod! Join Date: Nov 2006 Location: Illinois
Posts: 2,248
Rep Power: 66497
| Re: Periodization Use pyrmaiding schemes: 5x10,8,6,4,2 Use iso-holds, negatives, and forced reps.
__________________ Personal Training Director in Alton Illinois (Club Fitness) http://www.crossfit.com/ http://www.cloud9fitness.com/ | |||||||||||
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05-14-2008, 07:46 PM
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| my nipples glow Join Date: Sep 2006 Location: U.S.
Posts: 5,628
Height: 5'9'' Weight: 186lbs. Rep Power: 105528
| Re: Periodization Quote:
Do you suggest lowering the set count in weeks 1-2 like you listed?
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05-14-2008, 08:19 PM
| #5 | |||||||||||
| The EB Super Mod! Join Date: Nov 2006 Location: Illinois
Posts: 2,248
Rep Power: 66497
| Re: Periodization I like less sets if I am going to do a bunch of risks. My current program is kinda tricky: Its periodzation is something like this: week1:3x8-reps 1-2 and 5-6 tempo-4/0/6, and reps 3-4 and 7-8 are regular. week2:3x5-normal tempo, but full recovery week3:Explosive lifts-cleans, snatches, speed bench, speed squat, push press, etc. So i keep those rep ranges around 3 so 5x3 week4:deload week, then back into it.
__________________ Personal Training Director in Alton Illinois (Club Fitness) http://www.crossfit.com/ http://www.cloud9fitness.com/ | |||||||||||
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05-14-2008, 08:27 PM
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| my nipples glow Join Date: Sep 2006 Location: U.S.
Posts: 5,628
Height: 5'9'' Weight: 186lbs. Rep Power: 105528
| Re: Periodization That week 1 looks crazy. I could always throw in some tempo changes as well to help mix things up.
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05-15-2008, 11:51 AM
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| The EB Super Mod! Join Date: Nov 2006 Location: Illinois
Posts: 2,248
Rep Power: 66497
| Re: Periodization I enjoy it. Try a 10/0/10 tempo.
__________________ Personal Training Director in Alton Illinois (Club Fitness) http://www.crossfit.com/ http://www.cloud9fitness.com/ | |||||||||||
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