Programming Strength - Under Construction
Set / Repetition Methods.
Traditionally we have repetition schemes like:
3x8-12 for hypertrophy.
5x5 for strength.
10x3 for functional hypertrophy
No doubt they can work for a period BUT what is the BEST way to program?
Some of the foundations are:
1. Target Based
2. Auto-regulated / Outcome based
3. Timed (total not rest periods)
X. Clustered Reps
The 3 main styles of loading are:
Flat loading.
Use the same weight for each set and focus on increasing the quality of the repetitions. This style is great for beginners and confidence building.
eg. 10x10 at 80kg on the bench press.
Ramp loading.
Increase the weight each set to a top weight for the day.
These jumps can be equal or based on feel.
Very long ramps are great for building confidence and work capacity eg. 20x10, 30x10, 40x10, 50x10, 60x10, 70x10, 80x10, 90x10.
Some would say that the first sets don’t count but my experience is that they do count and can have great value if you play with high tension repetition types.
Wave loading.
This method plays with the nervous system to potentiate bigger lifts. The heavier repetitions facilitate more repetitions with lighter weights.
Method 1 → 50-100 Reps
Accumulation
Get 50-100 repetitions. Rest for 10 seconds if you need to or alternate left to right.
The simplest strength system.
Get 50-100 repetitions with a low intensity movement.
Training like this is very safe and increases confidence as fatigue starts to take over from being concerned about the weight.
Method 2 - Top Set Ramping
Intensification
Get comfortable with heavy loads.
Recruit more motor units.
Generally there is no need to grind on the last set.
Using higher repetitions for set one increases blood flow and gets the motor pattern firing well.
20-10-5-5 (This style can be done with a 5 or 10 minute time cap depending on how much intensity you want)
10-5-1-1 (This style can be done with a 5 or 10 minute time cap depending on how much intensity you want)
Method 3 - Dense Strength
Accumulation / Volume Tolerance
Build the ability to handle a lot of work.
1. 10x10 on the minute (40-45-50% weight)
2. 10x5 on the minute (60% starting weight)
3. 10x3 on the minute (70% can be done as speed work or strength)
Method 4 - Giant sets
Short range x20 / Middle range x10 / Long range x5
Eg. 20 spider curls, 10 standing curls, 5 bench curls
Extreme Long Range
Extreme long range is life changing.
Allow time to recover between sessions if you're using intensity above 50% of maximum.
Often 20-50% of max is enough load to open up new range. Being conservative and patient with these movements will give great rewards in the long-term.
1-3 sets is plenty.
5 second eccentric - 5 second pause x5
10 second eccentric - x5
- Note 50 repetition method can also work well for Extreme Range once a foundation has been built.
More details on DENSE STRENGTH...
On the minute structured 10 minute training blocks (half, double and triple blocks can also be used.)
Start with:
40% for 10's,
60% for 5's,
70% for 3's,
80% for 1's.
These percentages are based off your recent maximum or extrapolated maximum.
Progress repetitions or loads towards next targets.
Dense Strength - Load Progression.
- Add 5% for 3 sessions then restart the cycle / change movements.
- Add 2.5% for 5 sessions then restart the cycle / change movements.
Dense Strength - Waves
Waves are a well proven way to potentiate the system.
Wave the load or the reps from set to set.
Ascending waves - 1-2-3 > 1-2-3 > 1-2-3-1 (Or max X)
Use the same weight but increase the repetitions.
Descending waves- 3-2-1-3-2-1-3-2-1-X
Increase the weights each wave. Start with comfortable loads for the first 3-2-1 wave and end with a strong single.
Dense Strength - Cluster Sets
Every 15 seconds or every 30 seconds perform a repetition for 5 or 10 minutes.
I like to use singles for this method at around 70% and increase weight for 2-6 consecutive sessions.
Dense Strength - Ratchet Sets
Ratchet sets alternate intensity eg.
Set 1 - 1 repetition (around 80%)
Set 2 - 5 repetitions (around 60%)
Continue for 10 total sets of 5x1 and 5x5.
You could increase the weight with each cycle or simply focus on improving the bar speed.
Increase the weight each session for 2-6 sessions.
Repetition Test
1-1-2-1-3-1-4-0-0-X
In this example to goal is to potentiate to get a 6-12 repetition maximum.
Dense Strength - Repetition Progression
Initially it should be possible to add 1 repetition from session to session for 2-3 sessions. You can then reset the weight or the repetition target.
For more patient progress an extra repetition every second set will make a 4-6 session cycle of gains.
Dense Extended Sets
These are great for the last set when more work is desired.
Complete your normal block of Dense Strength and then on the last set:
- Do max repetitions for the last set. You can decide to go to absolute failure or limit at a certain bar speed.
- Cluster To Fatigue (do a set every 15 seconds until the desired drop off level is reached)
- Drop sets for maximum repetitions.
Strength Micro Drop Sets
Drop the weight by 1-2.5kg every repetition every 15 seconds.
Post any questions in the comments.
Are Waves the same as Pyramids?
Training Volume
Training volume increases as an athlete develops. One of the goals of training is to increase the amount of practice that can be recovered from and adapted to.
Volume is generally considered to be the total repetitions x the average weight used for those repetitions. It can generally be represented in kilograms / pounds.
A better representation of the amount of stimulus to the body would also consider - the distance the weights moved, the speed of the concentric (muscle driven, acceleration), amortisation and the eccentric (more connective tissue reliant).
If the movement is long or short range also plays a big role in understanding the impact that the training volume will have.
eg. doing 10 repetitions of slow dead start spider curls with 10kg will not have close to the same impact on the tissues as 10 maximum speed lying bench curls with 10kg. Even though we’re doing the same weight and repetitions for the same muscle group and LESS time under tension the lying bench curls would be much higher risk and cause more soreness.
Quality of tension is very difficult to measure and so training volume remains our best way to quantify the amount of work done.
Volume can increase by doing more sets and repetitions or by using more weight for the same sets and repetitions.
Successful systems and athletes tend to use more volume or have used higher volumes than most in the past.
Sports require specific training and also require muscle tension. Barbell sports are easier to quantify the muscle tension stimulus than other sports.
GPS is extremely limited for measuring the stimulus or quality of rugby training because the key stimulus is in the contact, wrestling and change of direction. Running efficiency is important but it’s not a primary predictor of Rugby success.
Charles Poliquin’s programs are higher volume than most strength programs.
Ido Portal’s training is higher volume than any other coach.
The Bulgarian’s trained more frequently than any other weightlifting team.
Chinese Weightlifting may be the highest volume of high intensity training etc.
Intensity
The weight relative to the maximal weight you could life is the intensity.
eg. If you can squat 100kg and you have 60kg on the bar then you are working at 60%.
Again this way of thinking doesn’t speak to the quality of the tension created. 60% of maximum for drop-catch style repetitions may cause serious injury in powerlifters despite being a comfortable weight for slower repetition types.
Average intensity should increase in more advanced lifters because more tension is required to create structural changes and more challenging neural stimulus is required for neural changes.
Density / Rest
How much rest is required for elite performance?
Louis Simmons says that one of the most common mistakes is to rest too long.
Chinese Weightlifters are known for their up tempo training sessions.
Weekly Training Plan
How many days per week you can train and when you train is usually determined mostly by other lifestyle factors and work.
Ideal is to train with high intensity 3-5 days per week around 4 hours after waking and in the early afternoon.
Generally around 9-11am, 3-5pm
Twice per day training will create better results than once per day training if the same work is done.
Periodisation
Alternating Stimulus
For Example;
Accumulation Phase 1 - 4 Sets of 12 Reps
Intensification Phase 1 - 5 Sets of 6-8 Reps
Accumulation Phase 2 - 4 Sets of 10,10,12,12
Intensification Phase 2 - 6 Sets of 6,6,4,4,2,2
Professional Team Sports
Often in professional sports
Long-term development
- Work capacity
- Mobility
- Movement patterns
- Mental strength
To Add
Twice per day training
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