Based on Bompa’s tables, a 4-week strength mesocycle for a team sport athlete might look like this:
| Week | Load (% 1RM) | Volume (Sets x Reps) | Focus | |------|--------------|----------------------|-------| | 1 | 60-70% | 4 x 10-12 | Anatomical adaptation | | 2 | 70-80% | 5 x 6-8 | Maximum strength | | 3 | 75-85% | 5 x 4-6 | Maximum strength | | 4 (Unload) | 50-60% | 3 x 12 | Active recovery | periodizacion del entrenamiento deportivo bompa pdf
This unloading week (microcycle) is critical in Bompa’s system to avoid overtraining. Based on Bompa’s tables, a 4-week strength mesocycle
Bompa desglosa la pirámide temporal del entrenamiento: However, relying on unofficial PDFs has drawbacks:
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However, relying on unofficial PDFs has drawbacks:
