Final answer:
In a strength/power mesocycle, strength training usually has a moderate volume of 3-6 sets with 4-6 reps at 80-95% intensity of 1RM, while power training has a lower volume of 3-5 sets with 1-5 reps at 75-90% intensity of 1RM. Tailoring to individual needs and goals is essential, and rest periods between sets should be 2-5 minutes for optimal recovery.
Step-by-step explanation:
The volume and intensity required for a strength/power mesocycle vary, but typically for strength training, the volume is moderate, consisting of about 3-6 sets of 4-6 repetitions. The intensity is usually high, at about 80-95% of the individual's one-repetition maximum (1RM).
On the other hand, power training generally involves a lower volume with 3-5 sets of 1-5 repetitions, and the intensity ranges from 75% to 90% of 1RM for most power exercises. It's important to tailor the exact numbers to the individual's training status and goals.
For example, someone just starting may use the lower end of the intensity range to ensure safety and proper technique, whereas a more experienced lifter may train closer to their maximum potential. Rest periods between sets are also important, typically ranging from 2-5 minutes to ensure sufficient recovery for the next set.
As the mesocycle progresses, the athlete or individual may alter volume and intensity to match their increasing ability and to prevent plateaus.