Strength or resistance training is the second necessary component for optimal fitness. This type of training can be performed with any type of device or piece of equipment. Periodization is a systematic way to plan and apply every phase of resistance training. This will allow proper progression to reach your goals, stay motivated, decrease injury potential, avoid over-training, breakthrough plateaus, and add fun to your strength workouts.   The following is a summary format for resistance training (all ages and levels) Phase Sets Reps Volume Intensity Recovery Time Speed Begin 1-4 13-30 High Low 30-90 seconds Slow Build Muscle 3-6 8-12 High Mod-High 45-90 seconds Mod Strength 4-8 1-5 Low High 2-5 minutes Fast Power 3-8 1-3 Low Very High 3-5 minutes Fast Endurance 1-3 13-30 High Low-Mod 30-45 seconds Mod Speed 4-6 6-10 Mod Mod-High 2-5 minutes Very Fast   As you can see there is a systematic organization to the periodization resistance-training program. The type of exercises, order of the exercises, and the number of exercises per body part are three other training variables that need to be selected on an individual basis. Hopefully, this gives you an outline of how to help you design an effective resistance-training program.