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Sample Classical Periodization (Macro-cycle) General Conditioning Strength Power  Maintenance Active Recovery Sets 2-3 2-3 3-4 1-2 1 Reps 8-12 6-8 3-5 6-10 10-12 Intensity moderate high high moderate low Volume high moderate low moderate moderate Sample Undulating Periodization (Meso-cycle): Week or Microcycle (1-10); Percent of One Rep Max 70% 75% 80% 65% 85% 1 2 3 4 5 75% 80% 85% 70% 90% 6 7 8 9 10 Also see studies on Varying Workloads (AKA: Daily Undulating Periodization and Overreaching and Tapering.