How should you decide on a progression scheme for a strength program? My answer is that it depends on the specific goals that youve set for the athlete to achieve by the end of the phase. Do you use high frequency, linearity, daily/weekly undulations, or conjugation to get there? Truth be told, many combinations will do the job - and youd be hard pressed to find a program that fits the description of only one of these progression methods. What is the specific goal that youve set for yourself? In an accumulation phase, perhaps performing 2 sets of 8 reps @ 80% of your 1RM is what youre shooting for - in other words, a PR. In week 4 thats going to happen - now write your way up to that goal. Heres an example for an intermediate level lifter. Workout #1 of the Week - Week 1: 6 x 5 @ 75% - Week 2: 4 x 5 @ 80% / 2 x 6 @ 75% - Week 3: 3 x 6 @ 80% / 2 x 8 @ 75% - Week 4: 2 x 8 @ 80% / 4 x 6 @ 75% Workout #2 of the Week - Week 1: 6 x 2 @ 80% - Week 2: 6 x 3 @ 80% - Week 3: 6 x 3 @ 82.5% - Week 4: 4 x 4 @ 85% Should the athlete achieve both the 2 x 8 @ 80%, and 4 x 4 @ 85% - this is encouraging for progress! Now what do you do? Well, what is your next goal? Lets say it is to work up to a max - run a Transmutation. Drop some of the accessory exercises, and begin a new phase designed to transfer those improved abilities in to sport specific loads and reps. For the powerlifter this could mean working up to numerous sets of singles @ 92.5 - 97.5% of the 1RM; general ranges that we will employ for the opener and 2nd attempt. Program in a logical way to get yourself there. What Im trying to convey here is that the specific abilities you choose to target during each program can write the plan for you, if you are in-tune with them. The goal of a program is to accomplish objectives in a logical way. Aimlessly prescribing sets/reps/percentages isnt necessarily the best way to go about that either. - The Strength Guys
Posted on: Thu, 22 Jan 2015 05:54:02 +0000