SUPERVISED EXERCISE | UNSUPERVISED EXERCISE | |||
---|---|---|---|---|
Week | Microcycle | Resistance exercise | Interval running | Resistance exercise |
1–3 | 1 | 10 RM | Pyramid interval | 10 RM |
4–7 | 2 | 8 RM | Pyramid interval | 10 RM |
8–11 | 3 | 6 RM | Pyramid interval | 10 RM |
12–14 | 4 | 4 RM | Pyramid interval | 10 RM |
15–16 | 5 | 2 RM | Pyramid interval | 10 RM |