Strength Training Planning The Training Block Part 1

Strength Training Planning The Training Block вђ Part 1 Complementary For example, in the week 1, we plan to do 5 reps with 70% of edm, which is 126kg. if we estimate 1rm from 5 reps with 126kg, we get (5 x 126 x 0.0333) 126, which is equal to 147kg. our estimated 1rm in this case is 147kg and that represents around 82% of edm, or 73% of tm. Rinse and repeat is the last element of (1) establishing 1rm, (2) planning the training phase and (3) rinse and repeat cycles of strength planning. rinse and repeat represents updating 1rm and following up with a new phase.

Strength Training Planning The Training Block Part 1 When planning strength training, one should take into account the level of the lifter, because there are distinct characteristic within each group. the planning of strength training for each group will be considered at the end of this article. taken from rippetoe, mark (2007). practical programming. Before jumping into deep waters of strength planning, it is important to cover a few “small world” models of the training dose and training response that are lurking behind all of our planning decisions. training dose. to make it distinctive from the term training load, which i have used to refer to the weight on the barbell (see figure 4.1. Horizontal vs. vertical planning. imagine that we have one strength workout on monday, where we perform back squats for 3 x 5 @75%. figure 28. single workout. if we repeat the same movement pattern (squatting) later in the week (say of wednesday and friday, or thursday), we need to figure out which variation to use. Here’s a simple way to structure your training blocks: accumulation phase: 4 6 weeks focusing on building volume and muscle endurance. transformation phase: 4 6 weeks where the focus shifts to increasing intensity and strength. realization phase: 1 3 weeks of tapering and peaking for optimal performance. by structuring your blocks with these.

Strength Training Planning The Training Block вђ Part 1 Complementary Horizontal vs. vertical planning. imagine that we have one strength workout on monday, where we perform back squats for 3 x 5 @75%. figure 28. single workout. if we repeat the same movement pattern (squatting) later in the week (say of wednesday and friday, or thursday), we need to figure out which variation to use. Here’s a simple way to structure your training blocks: accumulation phase: 4 6 weeks focusing on building volume and muscle endurance. transformation phase: 4 6 weeks where the focus shifts to increasing intensity and strength. realization phase: 1 3 weeks of tapering and peaking for optimal performance. by structuring your blocks with these. 3.1 start with an assessment to determine current fitness level and set realistic goals. 3.2 divide your training into distinct phases with different emphasis on volume, intensity, and exercises. 3.3 gradually increase intensity while reducing volume as you progress through each phase. Week 3: squat, 5 sets x 6 reps. week 4: squat, 3 sets x 5 reps. from there, you could move into a strength block using 6 4 2 for example. then, if you had a competition on the horizon, you can move into a power block. if no competition is near, you could go into another hypertrophy block. rinse and repeat.

Strength Training Planning The Training Block вђ Part 1 Complementary 3.1 start with an assessment to determine current fitness level and set realistic goals. 3.2 divide your training into distinct phases with different emphasis on volume, intensity, and exercises. 3.3 gradually increase intensity while reducing volume as you progress through each phase. Week 3: squat, 5 sets x 6 reps. week 4: squat, 3 sets x 5 reps. from there, you could move into a strength block using 6 4 2 for example. then, if you had a competition on the horizon, you can move into a power block. if no competition is near, you could go into another hypertrophy block. rinse and repeat.