If you liked the Foundation Program for Beginning Weightlifters or have a good grasp on entry level weightlifting programming and want to explore the next level, this is the series for you. This video series is 3 parts designed to demonstrate how to create a 5 day program for the intermediate lifter that includes the following metrics and teaching points:
- 5 Day Exercise Selection
- Rep Count
- Daily, Weekly and Cyclical Total Tonnage
- Average Daily, Weekly and Cyclical Intensity
- Undulating Periodization Model
This 3 session lecture series is led by our head coach, Senior International Level Coach Spencer Arnold and includes 30-40 minutes of lecture and interactive teaching followed by 10-15 minutes of question and answer.
Our 3 session plan will walk through the following plan:
Session 1: Setup the basic template including exercise selection covering in macro view all data being collected.
Session 2: Create an undulating macrocycle rep count, allocate reps to selected exercises and ensure the corresponding intensity matches the macro and meso plan.
Session 3: Look at 5 weeks worth of programming becoming familiar with the relationship in undulating volume and intensity inside one mesocycle and the transition to the next mesocycle.