A well-structured periodized training program can significantly enhance your strength gains and athletic performance.
Our 16-week plan consists of 4-6 phases, each lasting 2-3 weeks. Each phase targets a specific aspect of strength and athletic performance.
Phase 1: Hypertrophy (Weeks 1-3)
*Focus on muscle growth through higher volume and frequency training
*Example workout: Squats: 4 sets of 12 reps, Lunges: 4 sets of 15 reps
Phase 2: Power Development (Weeks 4-6)
*Increase intensity by adding weights or increasing rep ranges
*Example workout: Squat Press: 3 sets of 8 reps, Box Jumps: 3 sets of 10 reps
Phase 3: Endurance Training (Weeks 7-9)
*Focus on cardiovascular endurance through high-intensity interval training (HIIT)
*Example workout: Sprints: 30 seconds of all-out effort followed by 30 seconds of rest, Repeat for 20 minutes
Phase 4: Strength and Conditioning (Weeks 10-12)
*Combine strength and conditioning exercises to improve overall athletic performance
*Example workout: Squats with medicine ball: 3 sets of 10 reps, Burpees: 3 sets of 15 reps
Phase 5: Hypertrophy (Weeks 13-15)
*Increase volume and frequency training to continue muscle growth
*Example workout: Deadlifts: 4 sets of 12 reps, Bench Press: 4 sets of 10 reps
Phase 6: Taper and Recovery (Weeks 16)
*Gradually decrease intensity and volume training to allow for recovery and adaptation
*Example workout: Light yoga or stretching: 2-3 times per week
By following this 16-week periodization plan, you can expect significant improvements in your strength gains and athletic performance.
Remember to also prioritize proper nutrition and rest to support your training program. Aim for 1.6-2.2 grams of protein per kilogram of body weight daily and get 7-9 hours of sleep each night.
This is general fitness information, not medical advice. Check with your physician before starting a new exercise or nutrition program, especially if you have a medical condition, an injury, or are pregnant.
Coaches whose specialties include strength and conditioning and athletic performance.
A client of ours — a 34-year-old physical therapist who runs the Torrey Pines loop three mornings a week and trains with us the other four — came in frustrated.
A client who runs a mid-sized engineering firm out of downtown San Diego came to us at 34 having just missed a lift he’d hit easily two years earlier.
Elena is 34, manages a product team downtown, and owns a decent set of adjustable dumbbells she keeps in a closet in her Bankers Hill apartment.
Your first consultation and introductory session with a Legacy coach is free, with no obligation. A Legacy coach will build the plan around your history, schedule and goals.
