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Yos Programming Guidelines

This document provides guidelines for a mesocycle training plan including general, sport-specific, pre-competition, and transition phases over 8 weeks. It outlines variables for different training goals like muscular endurance, hypertrophy, strength and power including sets, reps, rest, intensity, and volume/intensity relationship tailored for beginner, intermediate and advanced athletes. Session guidelines include whole body, lower/upper limb, and core circuits focusing on compound and isolation exercises sequenced by muscle groups.

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Mayank Singh garia
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169 views

Yos Programming Guidelines

This document provides guidelines for a mesocycle training plan including general, sport-specific, pre-competition, and transition phases over 8 weeks. It outlines variables for different training goals like muscular endurance, hypertrophy, strength and power including sets, reps, rest, intensity, and volume/intensity relationship tailored for beginner, intermediate and advanced athletes. Session guidelines include whole body, lower/upper limb, and core circuits focusing on compound and isolation exercises sequenced by muscle groups.

Uploaded by

Mayank Singh garia
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Mesocycle Guidelines

Week before
Tournament 8 5 2 0 1
General
Phase Sports Specific Pre-Competetion Competition Transition
Preparatory
Str/week 4 2 to 3 2 to 3 1 or 2 0

2 UL+2 LL 3 WB 2 WB 1 WB
Split Combo 0
2 LL+1 UL+1 WB 1 UL+ 1LL + 1 WB 1UL + 1LL 2 WB
Cond/week 2 to 3 2 to 3 1 0 or 1 0

Core/week 3 3 3 1-2 0

Skills/week 4 5 6 5 or 6 0

Review Every 3 Weeks


Muscular Endurance Variables Beginner Intermediate Advanced

Duration 2-4 weeks 2-4 weeks 2-4 weeks

Sets per Exercise 1-3 ≥3 ≥3

Reps per Set 10-15 10-15 10-25

Rest between Sets ≤30 seconds ≤30 seconds ≤30 seconds

Load/Intensity (% 1 rm) 65% 70% 70%

Volume/Intensity Relationship Moderate/Low Moderate/Low Moderate/Low

Hypertrophy Variables Beginner Intermediate Advanced


Duration 2-4 weeks 2-4 weeks 2-4 weeks
Sets per Exercise 1-3 ≥3 ≥3
Reps per Set 8-12 6-12 6-12
Rest between Sets 30s –1.5 min 30s –1.5 min 30s –1.5 min
Load/Intensity (% 1 rm) 67-80% 67-85% 67-85%
Volume/Intensity Relationship Moderate/Moderate Moderate/Moderate Moderate/Moderate
Strength Training Variables Beginner Intermediate Advanced
Duration 2-4 weeks 2-4 weeks 2-4 weeks
Sets per Exercise 1-3 ≥3 ≥3
Reps per Set ≤6 ≤6 ≤6
Rest between Sets 2-5 min 2-5 min 2-5 min
Load/Intensity (% 1 rm) ≥70% ≥80% ≥85%
Volume/Intensity Relationship low-high low-high low-high

Power Variables Beginner Intermediate Advanced


Duration - 2-4 weeks 2-4 weeks
Sets per Exercise - 1-3 3-6
Reps per Set - 3-6 1-6
Rest between Sets - 2-5 min 2-5 min
Load/Intensity (% 1 rm) - 30-60% 30-70%
Volume/Intensity Relationship - low-high low-high
Session Whole Body Lower Limb Upper Limb

No. of Exercises 8 6 6

Selection of
Compound Isolation Compound Isolation Compopound Isolation
Exercises
Lower Limb Upper Limb Hip Dominant Knee Dominant Pull Push
Sequence of Compound Isolation Compound Isolation Alternate
Exercise Alternate Alternate
Sets, Reps, Rest, As per Session Goal As per Session Goal As per Session Goal
Tempo

Session Core Training Circuit

No. of Exercises 6

Selection of Anti-Flexion Anti-Rotation Anti-Extension


Exercises
No of Variation 2 2 2

Sets, Reps, Rest, As per Session Goal As per Session Goal As per Session Goal
Tempo

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