Welcome to your 3 month Strength & Power programme aimed at improving your athletic ability. This document is designed to guide you through the programme to ensure that you fully understand how to complete it. Most of my programmes will follow a similar pattern. I use total body sessions to microdose all body parts in the same workout rather than focusing on one particular area. I don’t want to overstimulate a certain muscle group as I want it to recover and adapt as quickly as possible.
The 12-week programme follows a wave or step like periodisation plan. The strength programme is designed to progress each week by increasing resistance or in complexity. This may be obvious by dropping the number of reps (you would expect to lift more weight for 6 reps compared with 8 reps) but on occasions where the reps have stayed the same as the previous week and you’re moving to a heavy week, you should aim to lift more weight.
The second (week 5-8) and third (week 9-12) blocks also see an increase in the complexity of the exercises. This should count as a progression but going from a very heavy week (e.g. week 4) to a moderate week (e.g. week 5) you should manage the intensity accordingly also. If this means you have to leave reps ‘in the tank’ during these weeks, then so be it. The programme is designed to allow the body to adapt over time so lifting maximally every week is not going to allow you to get stronger in the long term.