Classical and undulating programs have been shown to
accomplish similar training effects. Both are superior to
constant intensity and volume training programs. The
key to workout success is variation. Different approaches
can be used during the macrocycle to accomplish this
training need.
Other models exist, such as block periodization. Block
programs are focused on accumulating the benefits of
one type of strength and conditioning training (e.g.,
power and endurance) for a mesocycle, ending with a
microcycle of rest and recovery. This type of periodization
is an adaptation of classical periodization to have
broader application for a variety of athletes.
Guidelines for training for power can be based on the
need for single-effort power (e.g., high jumper) or multiple effort
power (e.g., basketball player). Muscular adaptations
to single-effort power are best trained with one to two repetitions
at 80%–90% of 1RM. Muscular adaptations to improve
multiple-effort power efforts should be trained using
75%–85% of 1RM with three to five repetitions.