Indigo Project Phase Arrangement

[henri_lamer]

Hello Christian,
I have a question on the ‘indigo project training programs’…

1. I understand that each discipline (strength, performance, hypertrophy) should be done separately for phase 1 to 2 to 3 but is it possible to re-arrange so you in a 12 week block you do a phase of hypertrophy than a phase of strength than a phase of performance. While following to same high frequency progression model for the 12 weeks?

2. I feel this can cater towards my personality because I equally enjoy training all 3 disciplines but only for short periods at a time (2-4 weeks), so by changing up the the discipline each phase it can activate my motivation at the beginning of each phase.

What are your thoughts?
Thank you

[Christian_Thibaudeau]

@henri_lamer

I understand that each discipline (strength, performance, hypertrophy) should be done separately for phase 1 to 2 to 3 but is it possible to re-arrange so you in a 12 week block you do a phase of hypertrophy than a phase of strength than a phase of performance. While following to same high frequency progression model for the 12 weeks?

Yes, this would be more like a typical block periodization scheme where you have an accumulation block, an intensification block and a realization block

[Christian_Thibaudeau]

@henri_lamer

I feel this can cater towards my personality because I equally enjoy training all 3 disciplines but only for short periods at a time (2-4 weeks), so by changing up the the discipline each phase it can activate my motivation at the beginning of each phase.

Sure, you are likely a type 2A. For 2A the key variable is variation.

[henri_lamer]

Hello Christian,
Thank you for the reply, thats great to hear, from reading your writings on neurotyping I did gravitate to type 2A.

Just adding to the program

1. What would be the best order for accumulation block, an intensification block and a realization block-
   Phase 1- Hypertrophy
   Phase 2- Strength
   Phase 3- Performance
   Is this the best order of progression to follow?

2. With the weekly layout should it be-
   Day 1- On
   Day 2- On
   Day 3- Back/Bi’s
   Day 4- Off
   Day 5- On
   Day 6- On
   Day 7- Off

Thank you

[Christian_Thibaudeau]

@henri_lamer

What would be the best order for accumulation block, an intensification block and a realization block-

Phase 1- Hypertrophy

Phase 2- Strength

Phase 3- Performance

Is this the best order of progression to follow?

Yes that is the correct order

[Christian_Thibaudeau]

@henri_lamer

With the weekly layout should it be-

Day 1- On

Day 2- On

Day 3- Back/Bi’s

Day 4- Off

Day 5- On

Day 6- On

Day 7- Off

Yes that’s fine

[henri_lamer]

Hello Christian,
Thank you for the help, the program has been great so far