One week for hypertrophy, one week for strength, one week for power and speed, all along with 3 days cardio

According to Andy Galpin, setting up a monthly training schedule with each week dedicated to a specific focus (hypertrophy, strength, power and speed), along with cardio, can be effectively managed with some considerations:

1. Hypertrophy Week:

   • Focus on muscle growth with higher volume and moderate weights. You can include cardio sessions on non-lifting days or after your workouts. This helps maintain overall fitness and encourages recovery through increased blood flow 1.

2. Strength Week:

   • Emphasize lifting heavier weights with lower repetitions. Cardio can complement this week but should not interfere with your primary goal of increasing strength. It might be beneficial to schedule low-intensity cardio to ensure recovery 2.

3. Power and Speed Week:

   • Dedicate this week to exercises that require high neuromuscular coordination, such as Olympic lifts or plyometric exercises. Maintain cardio for cardiovascular health but ensure it doesn't fatigue you prior to engaging in power and speed workouts 3.
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       1

       Training Interference Effects

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       2

       Concurrent Training Insights

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       3

       Endurance Training Essentials

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       4

       Endurance and Strength

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4. Cardio Integration:

   • Throughout the month, incorporate 150 to 180 minutes of Zone 2 cardio weekly. This level of cardio can be maintained consistently across all weeks without interfering with strength and hypertrophy goals. It provides aerobic benefits and aids in recovery 4 2.

This periodization approach ensures comprehensive physical development and helps avoid the interference effect between different training types, where fatigue or resource conflicts might impact training effectiveness 1.