Strength Periodized Plan with Injury Prevention 5 Week

Average Weekly Training Hours 01:24
Training Load By Week
Average Weekly Training Hours 01:24
Training Load By Week

This program is established to create a full periodize strength routine that alternates between lifting 2 days a week and lifting 3 days a week.

This program also focuses on functional strength and injury prevention.

Sample Day 1
0:30:00
Full Body 1 (week 1)

This phase is established to gain strength and help prevent injury. Move from 1 exercise to the next in each Circuit. They are label accordingly. The Core lifts are meant to be performed utilizing your rep maximum. The other lifts use appropriate weight and resistance by feel.

Sample Day 5
0:30:00
Full Body 2 (week 1)

This phase is established to gain strength and help prevent injury. Move from 1 exercise to the next in each Circuit. They are label accordingly. The Core lifts are meant to be performed utilizing your rep maximum. The other lifts use appropriate weight and resistance by feel.

Sample Day 8
0:30:00
Lower Body (week 2)

This phase is established to gain strength and help prevent injury. Move from 1 exercise to the next in each Circuit. They are label accordingly. The Core lifts are meant to be performed utilizing your rep maximum. The other lifts use appropriate weight and resistance by feel.

Sample Day 10
0:30:00
Upper Body (week 2)

This phase is established to gain strength and help prevent injury. Move from 1 exercise to the next in each Circuit. They are label accordingly. The Core lifts are meant to be performed utilizing your rep maximum. The other lifts use appropriate weight and resistance by feel.

Sample Day 12
0:30:00
Full Body (week 2)

This phase is established to gain strength and help prevent injury. Move from 1 exercise to the next in each Circuit. They are label accordingly. The Core lifts are meant to be performed utilizing your rep maximum. The other lifts use appropriate weight and resistance by feel.

Sample Day 15
0:45:00
Full Body 1 (week 3)

This phase is established to gain strength and help prevent injury. Move from 1 exercise to the next in each Circuit. They are label accordingly. The Core lifts are meant to be performed utilizing your rep maximum. The other lifts use appropriate weight and resistance by feel.

Sample Day 19
0:45:00
Full Body 2 (week 3)

This phase is established to gain strength and help prevent injury. Move from 1 exercise to the next in each Circuit. They are label accordingly. The Core lifts are meant to be performed utilizing your rep maximum. The other lifts use appropriate weight and resistance by feel.

IREP ATHLETICS
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IREP Athletics LLC

Certified Athletic Trainers and Certified Strength and Conditioning Specialsts armed with the formal educational and research backgrounds to help you reach your highest potential

I.R.E.P. is a Sports Performance Program designed to create a well-rounded athlete. I.R.E.P.’s Mission is to equip each athlete with the skills and abilities necessary to excel within their specific sport. I.R.E.P. is designed for all athletes from Middle school athletes and weekend warriors to elite athletes.