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Generally speaking, hypertrophy will be the time where you are furthest from a competition and are more concerned with building your base. Hypertrophy training is high volume with a relatively lower training intensity. Strength would be the next phase where you take the new muscle gained from hypertrophy training and make that stronger. That means training with heavier weights for less reps. Peaking would be the third and final phase before a competition where you take that new strength and translate that onto the platform or at your specific competition.
Yes! Hypertrophy is great to help add muscle, and the strength program would be great to add strength to your metcons/WODs. The peaking templates would only be beneficial if you wanted to peak for your own testing or to compete in a powerlifting meet.
The hypertrophy templates are great for any phase. The strength templates are better suited for maintaining or muscle gain. The peaking templates would be best suited when maintaining weight.
We can only guarantee the functionality of any RP training templates in Microsoft Excel (the program they were built in).
The PL training templates are designed for those that compete in powerlifting (squat, bench press and deadlift). The weightlifting training templates are designed for those that compete in the sport of weightlifting (snatch, clean & jerk).
The hypertrophy/strength template is 5 weeks long (4 weeks accumulating, 1 week deload). Those blocks can be repeated up to three times in a row for 15 total weeks of training, but it is not recommended to go any longer than that in a row. The peaking cycle is only 4 weeks long and should not be repeated.
The PL templates can range from anywhere between 45-90 minutes depending on how long you rest between sets. Each week should get progressively longer as more volume gets added to each week. The deload workouts can likely be done in 30 minutes.
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