periodisation back to training

Week 1- 3
Circuit training starting form split routine going to full body with increased intensity. Time fram went up to 5 mins with 1 min rest

Week 4 – testing 1 rep max

Week 5 -7 max strength training

Intervals of 10 seconds with 30 second ret with a load of 80% 1rm going up to 90%. 6 sets of a 3 day split routine focusing on back quads and arms.

Week 8-10 power

Intervals increase to 2 minutes with power exercises with 6 minute rest periods

Week 10-12 power endurance

Intervals will now increase to 5 minutes with 2 minute rest periods.