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Double Progression
Power gainLevel : Year 12
Endurance / Hypertrophy / Strength / Power
Endurance
2/5
Hypertrophy
3/5
Strength
4/5
Power
5/5
Parameters
- Sets
- 4
- Reps
- 3→5→7→9 (croissant)
- Intensity
- 90%→85%→80%→75% (décroissant)
- Rest
- 3min entre chaque série
Principle
Reps increase each set while the load decreases. Every rep must be performed with maximum speed and power. The constant 3-minute rest ensures explosive quality on each set.
Benefits
- Maximizes power-strength gains
- Combines heavy work and volume
- Explosive speed maintained throughout
Practical Example
Bench Press — S1: 3 reps at 90% (3min) → S2: 5 reps at 85% (3min) → S3: 7 reps at 80% (3min) → S4: 9 reps at 75%.
Safety Tips
Every rep must be explosive. If speed drops, reduce the load. A spotter is essential for heavy sets.
