9:41 AM

Program

Current Program

Strength Foundations

12-week progressive strength program

12 weeks4x/weekWeek 6

Loading Paradigm

Linear Progression

Systematic weekly load increases with built-in deload weeks. Weight goes up each week within a phase, with planned recovery periods between phases to consolidate gains.

Progressive overload via weekly weight increases

Deload every 4th week to manage fatigue

RPE-guided autoregulation within the linear framework

Volume and intensity periodised across phases

Program Phases

Foundation

W1–3

Technique & base volume

Accumulation

Current

W4–6

Volume building

Intensification

W7–9

Strength emphasis

Realisation

W10–12

Peak & test

Baseline Scores

35cm

CMJ

70kg

Squat e1RM

1.92s

10 m Sprint