Period

Length  of period
(weeks)

Type of training

Sessions / week

Amount of repetitions /session
(sets / reps / % 1RM / recovery time)

Number of exercises / session

I

6

basic strength

 / circuit training

3

3 x 10–20 reps at ~60% of
1RM, 5 min between circuits^$

10

II

4

basic strength

/ consecutive training

3

4 x 4–15 / 70% / 1–2 min /  

5 min between sets

7

III and IV

4

(a) power training  / circuit training

1 x a, 2 x b

3 (III) / 4 (IV) sets x 10 s

at ~50% / 5 min between circuits

6–7

(b) basic strength 

/ consecutive training

2 x a,1 x b

5–3–X*–3 reps at 70% / 1–2 min / 5 min between sets

6

V

2

outdoors sports

1–2

(free program ~ recovery  phase)

–

VI and VII

6

(a) power training

/ circuit training

1 x a, 2 x b

as phase I, but leg press at 70% of 1RM

7-8

(b) basic strength

2 x a, 1 x b

6–4–X*–4 reps at 70% / 2–3 min / 5 min between sets

7-8

VIII a

4

circuit training

1

4 x 15–30 reps / 5 min between sets

8

training for elasticity

2

swing of the shot or medicine ball forward with two hands, standing broad-jump, multi-jump / jumping over low hurdles, spurts

6-8

VIII b

2-3

basic strength

2

as phase VI b

7

running exercise

2

10 x about 100 m

1

VIII c

4

circuit training

1

as phase VIII a

8

training for elasticity

2

as phase VIII a

6-8

IX

3

power training

2

5 circuits, as phase VI a

7

running exercise

1

as phase VIII b

1

X

2

power training

1

as phase IX

7

basic strength

2

as phase VI

6

XI

4

power training 

/ circuit training

2

6 reps at 70% – 6 reps at 75% – 4 reps at 85% – 6 reps at 79% / 2–3 min / 5 min between

circuits

6

basic strength

1

4 x 8 at ~70%

7

XII

2

power training

1

as phase XI

6

self-selected sports

1

free program / recovery phase

-