: A foundational framework that balances S pecificity, R ecovery, and N ovelty to ensure continuous progress without burnout.
: Represents broad, non-specific qualities like muscle mass, work capacity, skill, and coordination. A wider base allows for a higher theoretical peak.
The program is built on the model, which views an athlete's potential as a pyramid:
: The book contains 10 fully fleshed-out programs , such as the popular intermediate program Bullmastiff , which features 9-week base and peak phases.