Progression Targets ↗️
Sequence repetition types
5 second Pause + 1 second concentric
5 second Eccentric + 1 second concentric
Perfect repetitions
Explosive / No tempo
REPETITION BASED
STRENGTH
80-90% > 5D1 > 10D1 > 20D1 > 5D2 > 10D2 > 20D2 > 5D3 || 10D3 > 20D3
Power 60-70% > 5D1 > 10D1 > 20D1 > 5D2 > 10D2 > 20D2 > 5D3 || 10D3 > 20D3
One session - 20D1 70% + 80% + 85% + 90% (5 sets of each)
STRENGTH & MASS
60-70% 5D3 > 10D3 > 20D3 > 5D4 > 10D4 > 20D4 > 5D5 > 10D5 || 20D5
Power 50-60% > 5D1 > 10D1 > 20D1 > 5D2 > 10D2 > 20D2 > 5D3 || 10D3 > 20D3
One session - 20D5 40% + 50% + 55% + 60% (5 sets of each)
MASS & ENDURANCE
60-70% 5D8 > 10D8 > (20D8) > 5D9 > 10D9 > (20D9) > 5D10 > 10D10 || 20D10
INTENSITY BASED
STRENGTH
80% 5D1, 10D1, 20D1, 82.5% 5D1, 10D1, 20D1, 85% 5D1, 10D1, 20D1 (90% 5D1, 10D1, 20D1)
Single Sessions
One session - 20D1 70% + 80% + 85% + 90% (5 sets of each)
Dense - 5D3 60% + 5D1 80% + 5D5 60%
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