Table 1 Periodization of strength training
Weeks | Intensity (Borg a Category-Ratio [CR-10]) | Repetitions | Average Intensity (Weight lift) |
|---|---|---|---|
1–2 | 2 | 15–20 | 10–25 |
3–4 | 3 | 15 | 26–40 |
5–7 | 4 | 12–15 | 41–55 |
8–10 | 5 | 10–12 | 56–75 |
11–13 | 6 | 8–10 | 76–95 |
11–13 | 6 | 8–10 | |