Accumulation & intensification
Basically the way you can structure blocks of training to help improve one or multiple elements of training.
These can be used in 2,3,4 week blocks each time or even sometimes as long as 6 weeks a piece, you can even do 6 weeks accumulation and 2 weeks intensification, this will all be down to how the individual responds.
Let’s look at some examples:
A1 – Squat
A2 – Chin
A1 – Press
A2 – Row
Day 3 – Off
A1 – Deficit Deadlift
A2 – Dip
Day 5 – Off
A1 – Front Squat
A2 – Dumbbell Clean & Press
Day 7 – Off
Acc – Weeks 1-3 – 6×6-8×70% 1RM wk 1, 72.5/75% wk 2&3
Int – Weeks 4-5 – 8x3x85% wk4, 87.5% wk5
Acc – Weeks 6-8 – 6×6-8×72.5% 1RM wk 6, 75/77.5% wk 7&8
Int – Weeks 9-10 – 8x3x87.5% wk9, 90% wk10
Deload (volume reduction or 30-60%)
Start process again for another 10weeks, starting Acc 75%, starting Int 90%
You get the idea.
The same would apply for CV training, you’d start off with a moderate intensity based on the fitness assessment results of your clients initial tests, then plan in steady state work, intervals and so on.
Each Acc/Int phase will differ in set/rep/load planing based on the clients goal, etc.
Example rep/loading ranges:
Strength – 1-6 – 85%+ 1RM
Hypertrophy 6-20 – 60-85% 1RM
Some people will need more variety and change ever couple of weeks (dopamine dominant), others may do well to stay on the same protocol for 6weeks (balanced across all neurotransmitters), it’s up to you as the trainer to find out what is best for the client.