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If you’re planning a big year of training ahead, use this model to guide you.

As you can see, we should start the year establishing base, which act as the foundation for the future training. As competition looms closer we should drop our overall volume, while gradually bringing up intensity. All the while slowly increasing the amount of specific skills we need to develop for our sport.


Check it out!


Important to note that this is a general model. In reality, we must adapt to the situation we are faced with and modify our plan for optimal results.



Bompa, T.O. and Buzzichelli, C., 2018. Periodization-: theory and methodology of training. Human kinetics.

Haff, G.G. and Triplett, N.T. eds., 2015. Essentials of strength training and conditioning 4th edition. Human kinetics.

Kiely, J. (2012). Periodization paradigms in the 21st century: evidence-led or tradition-driven?. International journal of sports physiology and performance, 7(3), 242-250.

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