When choosing a strength training program, careful planning will give you the ability to create a substantial variety of volume, load, speed, and intensity within a single short cycle. This can be achieved by creating a short cycle which consists of four workouts that each emphasize a different training quality. An example of this is shown below:
Use the following sets, reps and percentages for each exercise performed:
Workout 1: A volume emphasis: 8 sets x 6 reps 60% of your single rep max
Workout 2: Intensity emphasis: 3 sets x 10 reps 70%
Workout 3: Speed emphasis: 10 sets x 3 reps 50%, lift with explosive power
Workout 4: Load emphasis: 3 to 4 sets x 4 reps 80%
Increase The Load of Each Cycle
The load of each workout can be gradually increased from cycle to cycle over the course of 3 cycles. After completing three cycles, the process would start over again with slightly more weight throughout the next three cycles. Assuming the cycle listed above is the first cycle, the only adjustments to the next two cycles would pertain to the load. These changes in percentage are shown below for cycles two and three.
Cycle 2
Workout 1: A volume emphasis: 8 sets x 6 reps 62% of your single rep max
Workout 2: Intensity emphasis: 3 sets x 10 reps 72%
Workout 3: Speed emphasis: 10 sets x 3 reps 52%, lift with explosive power
Workout 4: Load emphasis: 3 to 4 sets x 4 reps 82%
Cycle 3
Workout 1: A volume emphasis: 8 sets x 6 reps 65% of your single rep max
Workout 2: Intensity emphasis: 3 sets x 10 reps 75%
Workout 3: Speed emphasis: 10 sets x 3 reps 55%, lift with explosive power
Workout 4: Load emphasis: 3 to 4 sets x 4 reps 85%
Training Frequency
The time period of a cycle will be dependent upon your recovery ability. If you prefer to work each muscle group three times per week, you will repeat one short cycle every 9 to 10 days and it will take about a month to perform three short cycles. If you prefer to work each muscle group twice per week, you will repeat a short cycle every two weeks and it will take six weeks to perform three short cycles. The frequency you choose will depend upon what works best for you.
If you have never tried short cycles or a form of daily undulating periodization, consider using a training scheme like the one outlined in this article. I am suspecting there are many who would be surprised at the positive results from utilizing this type of training. Best of training to you.