Planning the Strength Training. Part 3

Part 1 of this article series is available here
Part 2 of this article series is available here

THE NOVICE LIFTER

            No matter what sport athlete comes from, if he starts doing serious (not counting wellness experience here) strength training for the first time, he is novice. Be it experienced soccer player, basketball player, Olympic weightlifting beginner, powerlifting beginner or beginner bodybuilder he is usually weak as a kitten and skinny or sometimes fat (although I will not go into nutrition counseling here – go to John Berardi and Lyle McDonald for this).

            The main characteristics of novice lifter is that he needs very simple planning and his strength grows up rapidly. Mark Rippetoe provides excellent explanation of all phases of the lifter in Practical Programming book, and his work will be used here as a template. Here is a short overview of novice characteristics:

1. Novices progress from training session to training session (Linear progression in weight - PBs) 2. Novices need small number of lifts 3. Novice will not develop overtraining that easily and on the other hand, if they do, the signs will be hard visible (which is ’bad’). 4. The more advanced the athlete, the longer the off-period and the drastic the reduction in weight and volume needed. 5.  If novice start to ’stuck’, simple off-day (with reduced weight) is enough to recover them. 6. If the unload is used, weight should be reduced for 10% and the cycle should begin once again. 7. If the novice show constant need for off-day, then he should progress toward intermediate level. 8. The end of novice phase is marked by performance plateau occurring sometime between the third and ninth month of training, with variations due to individual differences.

            The goal of novice phase is to learn to lift (develop technique) and develop strength. Rippetoe suggest using 5 reps per set, because this allow both increase in strength and mass gain (depending on the nutrition and other training) without the disruption of the technique due too much reps per set. This also allows easier progression in weight (e.g. you can use greater weight jump if you use 5 reps per set, then 10 reps per set).

            Yet again, the design of strength training program for novice lifter depends on the goals of that program, other training components (for non-strength athletes), training phase, etc. But basically, all novice can start on a program similar to Starting Strength Model outlined by Mark Rippetoe.

Monday	Wednesday	Friday
Squat Bench Press/Press Chin-Ups	Squat Press/Bench Press Deadlift	Squat Bench Press/Press Pull-Ups

Taken from Rippetoe, Mark (2007). Practical Programming. Aasgaard Company

Squatting, deadlifting, benching, pressing, rowing and pulling are basically all that is needed. Variation will off course depends on an individual, his sport etc, etc. For example, here is the generic variation I love to use with novices:

Training A	Training B
Squat Bench Press Barbell Rowing Lunge (or Split Squat)	Squat Military Press Chins/Pull-ups w/band (or Lat pull-down) RDL

Training can be done 2-3 times per week and Total Body Split is preferable in the novice phase. Depending on the circumstances one may utilize Total-Total-Upper; Total-Lower-Upper; Lower-Upper-Upper; Total-Upper-Upper as an example for non-strength athletes that started lifting during the in-season and want their legs ’fresh’ for the match on sat-sun. Note to those athletes: expect soreness and heavy legs for about 1-2 weeks since starting this program anyway. This is normal ’adaptation stiffness’ when introducing new high-intensity component to your training.

Lower	Upper
Lower 1 Squat Lower 2 RDL Lunge (or Split Squat)	Upper 1 Bench Barbell Rowing Upper 2 Military Press Chins/Pull-ups

I found that teaching Romanian Deadlift, which is IMO the hardest exercise to teach due back position awareness, for this sole reason I find it the most usable. The athletes will learn how to keep neutral position, and when weights go over 60kg for RDL  I slowly introduce Dead Lift (because plate size and bar heigh on the floor). Learning back position awareness in a long term is something you want your athletes to develop. Sometimes I don’t teach Deadlift if the athlete is too tall or lacks flexibility, until he is able to utilize good technique.

To teach squat I use box. I don’t do powerlifting squats (wide stance, low bar position), but rather a variation similar to Olympic squatting style (high bar position, medium-comfortable stance, heels shoulder wide, toes slightly out depending on the comfort). I also demand for key things to be proper and other things, like personal style and comfort, I let athletes choose by themselves (this is something like hands-off approach we talked about before). We are all different. I use the box to teach them butt-back and sitting down with weight on the heels. Sometimes they need to sit on the box in order to fix their posture, etc, but usually I ask them to slightly touch a box. After a given number of sets, or training sessions, during the middle of the set I tell them that I am going to pull out the box and voila they squat. I ask for parallel depth (quads parallel to floor), but some athletes lack hip and ankle mobility to do it without flexing their backs or going to toes. I couldn’t do it either when starting, so my squat depth increased over time and I am now able to squat very deeply with spine in neutral and knees aligned. You can use box again but this time play with its height. After some time let them try lower height box and start all over until they are able to squat to parallel.

Along with back position awareness, with athletes who cannot squat to parallel, RDLs are excellent way to develop posterior chain. To teach athletes RDL, I use various techniques and isometrics seems to work just fine for couple of sets, training sessions or weeks. Same goes for all the lifts – if athletes sucks at dynamic movement try isometric holds for 10-30sec. Then while he is holding a position fix his posture or cue. Another thing that worked for me when teaching RDLs (when I tried to teach 30 soccer players how to do it), was make them stand with their backs near the wall. As they start to RDL, tell them to touch a wall with their butts. Keeps the spine neutral, knees slightly bent and chest up. This will teach them to push the butt back. Another thing I used with recreation athletes (we had women of 30-50 doing RDLs) is to mimic Japanese bow – salute. Cuing at the right time comes from experience and working with very ’movement stupid’  (low awareness of their own movements) athletes.

            Reps per set are usually 5 when learning out, but can be different during/after the learning period depending on the age of the athlete, physical state, muscle mass goals, injuries etc. Here is the table that me and my colleague Ognjen Milić developed for the purpose of LTAD (long-term athlete development) plan when we worked at tennis club together.

Exercises	Boys: 9-11 Girls: 8-10	Boys: 12-13 Girls: 11-12	Boys: 14-15 Girls: 13-14	Boys: 16-17 Girls: 15-16	Boys: 18+ Girls: 17+
Primary	12-15 reps ·         Complexes ·         Circuits	10-15 reps ·         Complexes ·         Circuits	8-12	5-10	1-5
Secondary			10-12	8-12	5-10
Auxiliary			10-12	8-12	8-12
Corrective/prehab			12-15 reps	12-15 reps	12-15 reps

            We have used this table when planning complex-parallel (concurrent) strength training utilizing Priority Lifts method (see Concurrent Strategies in Strength Training) for intermediate lifters (non-strength athletes). For novices look at Primary and Secondary categories. Primary can include squat, bench and press, while Secondary may include Chins, Rows, RDL and Lunges (or Split Squats) depending on the sport, athlete, etc.

Because the goals of strength training for novice lifters are technique, strength and usually muscle mass, one may wonder what is the best approach to plan the development of those abilities (Second Zoom Level). Well, since they are beginners, whatever they do correctly, they will gain strength, muscle and learn technique. So, basically doing sets of 5 reps will develop both mass (depending on nutrition and other training), strength and technique. This can be considered complex-parallel, since the training effect will ’spill-over’ to various motor abilities/qualities and they will be developed more or less simultaneously. Thus, there is no need for specialized loads to directly ’aim’ at different motor abilities/qualities compared to intermediates and advanced athletes.

There is no need for more complex approach (sequential, complex-parallel, emphasis). On the other side, if we are talking about non-strength athletes whose strength training is integrated with other components into a sound training system, then the choice of Second Zoom Level depends on their level (in their sport), training phase etc. The Second Zoom Level will include more training components not just strength training compared to strength athletes

Bodybuilders may start to argue that there is a need to do 8-12 reps per set. But I guess with proper nutrition, both 5 reps guys and 8-12 reps guys will have similar if not the same results over time (if the resulting weight on the bar is the same). Anyway, the first phase of strength increase is achieved via inter- and intra-muscular coordination and there is very little muscle mass increase, so there is no real need for bodybuilding methods. Stick to 5 reps per set until you develop a minimum amount of strength (intermediate phase) and then start doing bodybuilding methods. Increased strength will later allow you to lift greater weights for reps and thus stimulate growth more easily.

            Before we move on, let’s define the term Personal Best (PB) or Personal Record (PR) in strength training. Theoretically, PB is an increase in strength. Practically, this means achieving something you haven’t achieved before and demonstrating it, by lifting more weight, lifting the same weight for more reps or lifting it for more sets. For example, if your 1RM moves from 100kg to 102,5kg it’s PB. If your 5RM moves from 85kg to 87.2kg its PB. If you do multiple sets, for example 5x5 and manage to do 80kg, but you suddenly do it for 5x6 or 5x5 with 82,5kg, its PBs. Thus PB is having more weight on the bar than ’before’ for a given reps and sets. What about you make PB and don’t train for a year and then restart training? Are all lifts below your old PB considered as non-PB lifts until you surpass your old PB? In reality – yes they are, but when it comes to planning they are all new PBs, because your strength level is lower now. So, PB is a all-time record, but it is also based on  your current strength level and previous strength cycles. Another interesting point is RPE. What if you managed to do 3x5 w/100kg @7 RPE that couple of weeks ago seemed like 10? Yes, your strength has improved, but this is NOT PB! This can happen in unloading microcycles and in adjustment microcycles and its great (this shows you are stronger), but PB means surpassing previous cycle weight/reps/sets or showing that new level of strength not ’perceiving it’.

           

            There could be couple of phases of novices IMO (depending on the sport). The following examples are just hypothetical for average lifter, but can be used for powerlifter, Olympic lifter and bodybuilder. Let’s review them.

Phase 1. Athletes start to learn technique of the basic compound lifts for 5 reps for 3 sets. RPE is around 6-7, although he doesn’t know that yet. On every training session you increase weight on the bar and achieve PB, until load becomes 9-10 RPE. Take small step forward to avoid stalling too soon. If the athlete is unable to finish 3 sets with 5 reps on a given weight, repeat the weights for 3 times. Focus hard on technique, go as fast as you can on a way up, take more rest between sets, up to 5 min. If this doesn’t help then deload – take 10-15%  for that exercise and start over with progressively adding the weight. The first exercise to stall is military press. The less muscle mass involved with the exercise the sooner the stall with happen. Try deloading 2-3 times before moving to a next phase. If number of lifts falls down over training sessions (i.e. 5/5/4, 4/3/2...) then use harder deload – take 20% of the bar and do only one set for one week, then proceed to two sets and finally three. Here is the hypothetical example for squats:

           

Week #1	Week #2	Week #3	Week #4	Week #5	Week #6
40kg 5/5/5 @7	52.5kg 5/5/5 @8	60kg 5/5/5 @8	67kg 5/5/5 @8.5	75kg 5/5/5 @10	77kg 5/5/5 @10
45kg 5/5/5 @7	55kg 5/5/5 @8	62kg 5/5/5 @8.5	70kg 5/5/5 @9	77kg 5/4/4 @10	70kg 5/5/5 @7-8
50kg 5/5/5 @8	57kg 5/5/5 @8.5	65kg 5/5/5 @9	72kg 5/5/5 @10	77kg 5/5/4 @10	72kg 5/5/5 @8
Week #7	Week #8	Week #9	Week #10	Week #11	Week #12
75kg 5/5/5 @8	82kg 5/5/4 @10	67kg x5 @6	72kg 5/5 @7	75kg 5/5/5 @7	82kg 5/5/5 @8
77kg 5/5/5 @9	82kg 5/4/3 @10	70kg x5 @7	72kg 5/5 @7	77kg 5/5/5 @7.5	85kg 5/5/5 @8.5
80kg 5/5/5 @10	65kg x5 @6	70kg 5/5 @7	72kg 5/5/5 @7	80kg 5/5/5 @8	87kg 5/5/5 @9
Week #13	Week #14	Week #15	Week #16	Week #17	Week #18
90kg 5/5/5 @9	97kg 5/4/4 @10	92kg 5/5/5 @8.5	102kg5/5/4 @10
92kg 5/5/5 @9.5	97kg 5/5/4 @10	95kg 5/5/5 @9	102kg5/5/5 @10
95kg 5/5/5 @10	87kg 5/5/5 @8	97kg 5/5/5 @9.5	105kg4/4/4 @10
97kg 5/4/3 @10	90kg 5/5/5 @8	100kg5/5/5 @10	Unload / move

Try to milk as much PBs within phase 1. As it becomes too much strenuous (slow improvement, too much RPE, technique issues, the need for easy days, slow bar speed, etc), move to the next phase. Also, during this phase, find out how much weeks you are able to hit PBs after first stall-out and how many of them. It will provide valuable information in designing mesocycles during later stages.

Phase 2. During this phase you should include new exercise, but do it slowly over time. This will provide easier days and provide new training stimulus to increase strength. After this time athlete is very proficient with basic moves, learns RPE system, know when and how to deaload and how this affect his performance. I would start learning deadlift by now (if RDL is more than 60kg, for example and if they show good form on bottom of the deadlift) and replaced one squat workout for it. You can also include front squat variations and start learning clean/snatch using top-down progression (learn catch, learn shrug&jump from power position, learn jump&catch), and as deadlift moves up, start doing clean/snatch from the floor. Also, you can start moving reps to higher or lower zone for a given goals (relative strength / muscular hypertrophy). Training volume (number of sets) can increase over time slightly. All exercises have equal emphasis in a training session (same or similar volume, intensity and effort). Total body split is still preferred method.

Training A	Training B	Training C
Clean Technique Squat Bench Press Bulgarian Split squats Chin-ups	Jerk Technique Dead Lift Dips Lunges Barbell Rowing	Snatch Technique Front Squat Military Press RDL Pull-ups

            There is a need for regular deload periods, so the mesocycle (training block) can be arranged using following microcycles. The duration of loading microcycles depends of ’adaptability’ of the athlete, or the rate of the improvement before stalling out.

Week #1	Week #2	Week #3	Week #4	Week #5	Week #6	Week #7
Adjustment	Adjustment	Loading	Loading	Loading	Loading	Recovery
2x5 @7-8	3x5 @8-9	3x5 @9-10	3x5 @9-10	3x5 @9-10	3x5 @9-10	1x5 @7
Learn new exercises	Achive training volume	PBs	PBs	PBs	PBs	Recovery

            Try to find out how much loading microcycles you can manage, how much PBs you have achieved before stalling and needing an unload. This will give you a basic template for further phases. Try to milk as much improvement from this phase too.

                       

Phase 3. When introduction of new exercises doesn’t seem to prevent staleness, then playing with loading parameters will (for some time). This involves playing with volume and intensity within loading microcycles. Variations in reps and sets will provide new training stimuli and prevent boredom. All exercise during a training session have equal importance and deserve same training emphasis. The following hypothetical example will show you what I mean, and hopefully you’ll get the point.

Week #1	Week #2	Week #3	Week #4	Week #5	Week #6	Week #7
Adjustment	Adjustment	Loading	Loading	Loading	Impact	Recovery
2x6 @7-8	3x6 @8-9	4x6 @9-10	3x5 @9-10	2x4 @9-10	2x5 2x3 @9-10	1x5 @7
Learn new exercises	Achieve training volume	PBs	PBs	PBs	PBs	Recovery

THE INTERMEDIATE LIFTER

            The main characteristics of the intermediate lifter are the following:

           

1.     Intermediates cannot put an equal emphasis on all exercises in terms of volume, intensity and effort during a single  training session, and/or during all training sessions within microcycle. Thus, they need training variety („The variety lies in the way basic exercises are applied, and not in a bunch of new exercises“ – Practical Programming, p.177) in training intensity, volume, effort, frequency and methods used.

2.     Intermediates need more directed loading to develop given motor ability

3.     Intermediates need greater stress (load - more sets and volume and greater intensity) to cause improvements, but they need more rest (thus the need for week variety) and improvements are slower to come and smaller

4.     Work capacity (the ability of the body to recover) improves over time, but in absolute terms. For example, when novice squats 100kg for 3 sets of 5 he is challenged in terms of recovery ability, but once he is able to squat 150kg for 5 sets of 5 months after, doing 100kg for 3 sets of 5 is not challenging in terms of recovery ability, nor it provides great training effect. But, will athlete recover in the same time from 150kg for 5 sets of 5, as he was recovered moths before with 100kg for 3 sets of 5? Maybe yes, maybe no. This is why absolute work capacity (100kg)  certainly goes up, and I guess relative work capacity (as percentage of 1RM) goes down, stays the same, or slowly raise, and demand greater recovery time

5.     Intermediates can hit PBs from week to week in general

6.     Intermediates need regular easier days within microcycle, and this comes together with number one characteristic

7.     Intermediates need regular and more longer unload period compared to novices

Compared to novices where every training effects ’spills-over’ to numerous motor abilities, intermediates need more directed training load to develop a given motor ability/quality.

Basically, intermediates are ready for a true complex-parallel (concurrent) approach, if the goal of strength training is the development of numerous motor abilities/tasks simultaneously. Again, we must differ between strength training as a training system’s component for non-strength sports, and strength training for strength sports. For non-strength sports you can use complex-parallel approach for strength training (development of explosive strength, strength and muscle mass), or you can arrange strength training in a different fashion to fill your athletic needs. Anyway, the similarities in planning of the strength training are still large, and that is why non-strength athletes can learn great info from intermediate strength planning.

            Please note that I am NOT trying to say that intermediates must do a complex-parallel approach. I am just trying to say that complex-parallel approach is still a great solution if they need to work on more motor abilities, before they need more advanced solutions in advanced stage. There is certainly a possibility where you can/must use more serial approach to develop motor abilities.

            To deal with characteristics of the intermediate lifter and develop multiple abilities/qualities simultaneously (concurrently)  one may choose multiple solutions. I have talked about Wide Pyramids, DUP (Daily Undulating Periodization) and Priority lifts in Concurrent Strategies in Strength Training.

            Basically, since intermediates cannot put equal emphasis (in terms of volume, intensity and effort) on all exercises during a single training sessions, priorities must be set. They need exercise emphasis. Also, since they cannot hit PBs during every training session for a given movement, you simply cannot expect doing 3x/wk squats and hitting PBs every time. You would need more easier days and load alternations. One solution is Texas method. I have talked about Volume/Intensity phases and their purpose as different ways to increase strength. Well, in Texas method they are not phases, but rather workouts. Take an example for the squats:

Volume	Recovery	Intensity
5x5 @8-9RPE	3x5 @6-7 RPE	1x5 @9-10RPE (PB)

            Note that you can arrange exercises in Volume/Recovery/Intensity fashion, or you can arrange training sessions.  For example

Training Sessions
Volume	Recovery	Intensity
Squat 5x5 @8-9RPE Bench Press  5x5 @8-9RPE Pendlay Row 5x5 @8-9RPE	Squat 3x5 @6-7 RPE Bench Press 3x5 @6-7 RPE Pendlay Row 3x5 @6-7 RPE	Squat 1x5 @9-10RPE (PB) Bench Press 1x5 @9-10RPE (PB) Pendlay Row 1x5 @9-10RPE (PB)

Exercises
Squat	Pendlay	Bench Press
Squat 1x5 @9-10RPE (PB) Bench Press  5x5 @8-9RPE Pendlay Row 3x5 @6-7 RPE	Pendlay Row 1x5 @9-10RPE (PB) Squat 5x5 @8-9RPE Bench Press 3x5 @6-7 RPE	Bench Press 1x5 @9-10RPE (PB) Pendlay Row 5x5 @8-9RPE  Squat 3x5 @6-7 RPE

            This example can be used for more serial/sequential development of abilities, or can be used as an idea of load alternation in later phases of the intermediate phases.

            Another solution would be Upper-Lower split, or some other split based on exercise importance. Upper-lower split allows you to increase training load, but reduces the training frequency. For example, instead of doing squats 3x/wk as in novice phase, utilizing upper-lower split you would do them 1.5x/wk (first week 1x, second week 2x). This will allow you to use greater load and have greater recovery time. Upper-Lower split is actually very good solution, and we will come back to it later.   

            Priority lifts method, according to exercise importance, classify every exercise into separate groups. The groups can be sport-oriented or movement-pattern oriented. For example, instead of doing Volume/Recovery/Intensity for squats you could utilize secondary and auxiliary exercises for the squat movement on every training session.

Primary	Secondary	Auxiliary
Squats 3x5 @9-10	Front Squats 3x5 @8-9	Split Squat 3x5 @7-8

            If you establish different repetition brackets for every exercise group, you can easility utilize complex-parallel  approach. More on this in Concurrent Strategies in Strength Training.

Primary (Maximum Strength)	Secondary (Speed)	Auxiliary (Hypertrophy)
Squats 5x2 @9-10	Box Squats DE 8x2 @6-7	Split Squat 3x8-12 @8-9

            To provide an example of planning of strength training for intermediate athletes, I will assume that they are pursuing development of maximum strength, functional hypertrophy and explosive strength (using Olympic lifts in this example instead of DE squats and presses), at the same time (concurrent approach).  One can also utilize more serial approaches, especially with non-strength athletes, but this would depend on Second Zoom Level, athlete level, sport, phase, etc. For sure, there are numerous solutions, and I am only trying to practically utilize the theoretical concepts we have talked about in concurrent scheme.

            I strongly suggest taking a look at Concurrent Strategies in Strength Training article, because I will use Priority lifts method as an example of concurrent planning for intermediate lifter. In the mentioned article there is thorough description of this method. Another highly suggested book is Practical Programming, from which I have extracted most of the planning principles of strength training.

Phase 1. During this phase, athlete or coach decides whether he or she wants to utilize Total Body Split or Upper/Lower, or some other form of split system based on exercise importance, or training schedule (for non-strength athletes). There are pro’s and con’s to all of them, and there may be a situation where you may/must utilize numerous split solutions (for example in Fatigue/Frequency Based Cycles aimed at work capacity development). Good intermediate system is Joe Kenn’ Tier System, in which coach Kenn utilize Total Body Split and presents both concurrent (modified WSBB method) and more sequential approach, and also presents numerous mesocycle solutions. Coach’s Kenn philosophy has influenced me in great degree. Another example of Upper/Lower Split utilizing concurrent approach is Joe De-Franco’s WS4SB system. Depending on the context you may select Total or Upper/Lower system, or something in between.

            For the sole purpose of this article, let’s design Upper/Lower Split for intermediate athlete with concurrent goals, taking into account characteristics of intermediate lifters.

Training A (Monday)	Training B (Tuesday)	Training C (Thursday)	Training D (Friday)
A. Clean (DE) B. Squat (ME) C. RDL (RE) D. Abs	A. Bench Press (ME) B1. DB Bench Press (RE) B2. Pendlay Row (RE) C. Beach Work (RE)	A. Snatch (DE) B. DeadLift (ME) C. Lunge (RE) D. Abs	A. Press (ME) B1. DB Press (RE) B2. Pull-Ups (RE) C. Beach Work (RE)

            Upper and Lower body may be rotated, if the heavy lower body workout negatively influences upper body ME work. The design of mesocycle may be something like this:

Protocol	Week #1	Week #2	Week #3	Week #4	Week #5	Week #6	Week #7
	Adjustment	Adjustment	Loading	Loading	Loading	Loading	Recovery
DE (Oly)	2x2 @7-8	3x2 @8-9	4x2 @9-10	4x2 @9-10	4x2 @9-10	4x2 @9-10	2x2 @7-8
ME	3x2 @8-9	5x2 @8-9	6x2 @9-10	6x2 @9-10	6x2 @9-10	6x2 @9-10	3x2 @7-8
RE	2x6-8 @8-9	3x6-8 @8-9	4x6-8 @9-10	4x6-8 @9-10	4x6-8 @9-10	4x6-8 @9-10	2x6-8 @7-8
	Learn new exercises	Achieve training volume	PBs	PBs	PBs	PBs	Recovery

            If one wants to do only squats instead of deadlifts, or only bench press instead of press, then the first workout may be Intensity (i.e. 3x2 @9-10) and the second can be Volume workout (i.e. 6x3 @8-9), utilizing ideas from Texas method. Anyway, there should be a variations used,  if the same movement is repeated more than once within a microcycle, with the same goal (maximal strength, hypertrophy, explosive strength). Keep the intensity high (or vary it slightly), while changing the quality of work done, like number of reps, sets, speed. This is a critical factor to avoid premature staleness and psychological boredom. Higher intensity work must be varied over the week, if it is going to be used for longer periods of time.

            The characteristic of Phase 1 of intermediate athlete is that he or she cannot put equal emphasis on every exercise in a workout (or all workouts), thus there need to be exercise emphasis involved (Priority Lifts method, or volume/intensity/effort combos). Another characteristic of Phase 1 is that there is no need for set/rep alternations during the mesocycle. If one wishes to use auto-regulated training, be my guest, just keep it simple. There is no need for Fatigue Percents, use simple Fatigue Stop method.

            If there is a need to do both Bench Press/Press and Squat/Deadlift in a single workout, one may utilize Intensity loading for the first exercise, and Volume or Recovery loading for the second. Here is an example.

           

Training A (Monday)	Training B (Tuesday)	Training C (Thursday)	Training D (Friday)
A. Dead Lift (Intensity) B. Squat (Volume) C. RDL (RE) D. Abs	A. Bench Press (Intensity) B. Press (Volume) C1. DB Bench Press (RE) C2. Pendlay Row (RE)	A. Squat (Intensity) B. DeadLift (Recovery) C. Lunge (RE) D. Abs	A. Press (Intensity) B. Bench Press (Volume) C2.. DB Press (RE) C1. Pull-Ups (RE)

           

            Heavy, limit-level deadlift are very stressful, making Volume protocol (sets across) a bad choice, that’s why I used Recovery protocol instead, just to keep the deadlift ’groove’ in place. Anyway, this depends on the work capacity of the lifter and training frequency. Volume workout for deadlift may be used if frequency is three trainings per week instead of four for example, but again, it depends.

            Similar approach can be used with Olympic lifts if done more frequently. The key is volume/intensity/effort alternations, or  variations of higher intensity work in terms of intensity used, effort expressed and volume done.

           

Phase 2. Compared to Phase 1, in Phase 2, athlete need more mesocycle variations. Variations can be implemented by utilizing (1) different reps/set during mesocycle, (2) volume/intensity microcycles and (3) load alternations. There may be more of solutions, but I am too lazy to find them. Use this just as an example.

            As an example of reps/set alternations within mesocycle, we can utilize the following hypothetical solution:

Protocol	Week #1	Week #2	Week #3	Week #4	Week #5
	Adjustment	Loading	Loading	Loading	Recovery
DE (Oly)	3x2 @8-9	4x2 @9-10	2,1,2,1	4x1 @9-10	2x1 @7-8
ME	3x3 @8-9	5x3 @9-10	5,4,3,2,1	6x1 @9-10	4x1 @7-8
RE	3x6 @8-9	4x6 @9-10	4x8 @9-10	4x6 @9-10	2x6 @7-8
	Achieve training volume	PBs	PBs	PBs	Recovery

           Alternations in reps/set can provide variety and prevent boredom. Another solution is to devise volume/intensity microcycles.

Protocol	Week #1	Week #2	Week #3	Week #4	Week #5	Week #6
	Adjustment	Loading (Volume)	Loading (Intensity)	Loading (Volume)	Loading (Intensity)	Recovery
DE (Oly)	3x2 @8-9	6x2 @8-9	3x2 @9-10	6x1 @8-9	3x1 @9-10	2x1 @7-8
ME	3x3 @8-9	6x3 @8-9	3x3 @9-10	6x2 @8-9	3x2@9-10	2x1 @7-8
RE	3x6 @8-9	4x8 @8-9	2x8 @9-10	4x6 @8-9	2x6 @9-10	2x6 @7-8
	Achieve training volume		PBs		PBs	Recovery

            More advanced mesocycle structure that utilize volume/intensity microcycles involves alternations of volume/intensity loading for a given motor ability/quality alternatively. Take an example:  

Protocol	Week #1	Week #2	Week #3	Week #4	Week #5	Week #6
	Adjustment	Loading	Loading	Loading	Loading	Recovery
DE (Oly)	3x2 @8-9	6x2 @8-9	3x2 @9-10	6x1 @8-9	3x1 @9-10	2x1 @7-8
ME	3x3 @8-9	3x3 @9-10	6x3 @8-9	3x2@9-10	6x2 @8-9	2x1 @7-8
RE	3x6 @8-9	4x8 @8-9	2x8 @9-10	4x6 @8-9	2x6 @9-10	2x6 @7-8
	Achieve training volume	PBs	PBs	PBs	PBs	Recovery

            In all mentioned examples, auto-regulatory training may be utilized, with Fatigue Stops or same Fatigue Percents (choose one load/stress level and stick to it over a whole mesocycle). Another approach that may be utilized is different microstructure organization, or using microcycles of different loading/stress level.

Protocol	Week #1	Week #2	Week #3	Week #4	Week #5	Week #6
	Adjustment	Loading	Shock	Recovery	Loading	Recovery
DE (Oly)	2x2 @8-9	4x2 @9-10	6x1 @10	2x2 @7-8	4x2 @9-10	2x2 @7-8
ME	4x2 @8-9	6x2 @9-10	8x1 @10	2x2 @7-8	6x2 @9-10	2x2 @7-8
RE	3x6-8 @8-9	4x6-8 @9-10	5x6 @10	2x6 @7-8	4x6-8 @9-10	2x6 @7-8
	Achieve training volume	PBs	PBs / Shock	Recovery	PBs	Recovery

            Different Volume/Intensity microcycle combos can be utilized to provide mesocycle variety. You can also play with frequency of training within microcycle to provide training variety and stimuli. When using auto-regulatory training, one can utilize different Fatigue Percents (FP) to induce different (microcycle) load. For example:

Protocol	Week #1	Week #2	Week #3	Week #4	Week #5	Week #6
	Adjustment	Loading	Shock	Recovery	Loading	Recovery
DE (Oly)	2s @8-9 w/3% FP	2s @9-10 w/5% FP	1s @10 w/10% FP	2s @7-8 w/0% FP	2s @9-10 w/5% FP	2s @7-8 w/0% FP
ME	2s @8-9 w/3% FP	2s @9-10 w/5% FP	1s @10 w/10% FP	2s @7-8 w/0% FP	2s @9-10 w/5% FP	2s @7-8 w/0% FP
RE	6-8s @8-9 w/3% FP	6-8s @9-10 w/5% FP	6s @10 w/5% FP	6-8s @7-8 w/0% FP	6-8s @9-10 w/5% FP	6-8s @7-8 w/0% FP
	Achieve training volume	PBs	PBs / Shock	Recovery	PBs	Recovery

            The most advanced or complex method for intermediates would involve a combination of volume/intensity or rep/set alternations with different load/stress level microcycles, utilizing auto-regulatory training using Fatigue Percents or using ordinary pre-set number of sets. Solutions are numerous if you understand the principles behind it.

When introducing new training days, they should be medium in volume and medium in effort (@7-8 RPE) and slowly the effort raises over weeks or moths. Most of the athletes in non-strength sports will find four strength training days a maximum allowable anyway. But more advanced weightlifters or powerlifters with high work capacity may utilize more frequent training schedule. At some level, the ability to increase training volume to the maximum tolerable level may determine the ultimate success of the athlete. Higher total week volume may approve for more training days, but before more volume is added, coach or athlete himself must analyze the cause of plateau and make sure it is volume-related (not enough volume) before adding more, slowly gauged volume of training.

Utilization of Frequency/Fatigue Cycles can also be introduced. The Frequency/Fatigue Cycles are aimed at Work Capacity development. Individual Frequency/Fatigue cycle may last couple of mesocycles.

           

THE ADVANCED LIFTER

            Basic characteristics of the advanced athlete are the following:

1.     They cannot develop everything at once. They need to prioritize the training goals or they will suffer from overtraining and limited progress

2.     The cumulative/delayed training effects of series of workouts becomes more and more important. PBs are achived every couple of weeks or months.

3.     Training must be organized into longer periods of time, and those periods progress from higher volume and lower intensity toward lower volume and higher intensity

4.     Sometimes the characteristic number three doesn’t always apply, especially if the aim of training block is to produce acute over-reaching and later usage of delayed training effects

Compared to intermediate athletes, advanced athletes need greater training load to further improve a given motor ability/characteristic, but cannot improve more than couple of them at a given moment, because total training load would be too much for their work capacity. This is why complex-parallel approach is very difficult to successfully utilize, except eventually at the first phase of advanced level.

 

In the mentioned concurrent examples for intermediate level, athletes seeks to improve everything at once: Olympic lifts, squat, deadlifts, benches, chins, presses and rows, while also pounding secondary and auxiliary movements for muscle mass. This will work for a decent amount of time (if the week structure is optimally organized based on athletes adaptability and work capacity, along with other factors), but after some time you will soon find out that you simply cannot do everything at once. Trying to increase clean performance will leave you fatigued for squats. Squats will leave you fatigued for presses, etc, etc. This is the time when you need to prioritize your training, you need to focus on couple of things while maintaining others (unless you utilize block approach where you are using training residuals instead of maintenance loads). The usage of block approach or emphasis approach is now a necessity.

In my humble opinion there are three things that may direct ’prioritization’ in strength training:

1.     Movement pattern. One may decide to pursuit Olympic lifts (or Clean, or Snatch, or Jerk), one may decide to concentrate on improving his bench press, or one may decide to concentrate on his deltoids development. In bodybuilding world this is called ’muscle specialization’.

2.     Motor ability/quality. One may decide to pursuit relative strength and maintain his hypertrophy, or one may maintain fat levels and strength while aiming for maximal muscular hypertrophy, etc, etc.

3.     A combination.  One may decide to pursuit his speed in his bench press and work on his sticking point, while also maintaining strength and hypertrophy in his pecs and the rest of his body.

To provide couple of examples of planning of strength training for advanced athletes, I devised couple of phases. Please note that there can be greater number of phase depending on the sport and the level of the athlete, so keep in mind that these are devised only for the example purpose.

Phase 1. The first phase is basically same concurrent approach as with intermediates, yet it is organized to take into equation the second and the third characteristic of the advanced lifter.  In the first phase, advanced athletes are still able to cope with concurrent approach, but their training need to be organized into longer periods of time, and those periods progress from higher volume and lower intensity toward lower volume and higher intensity. There could be numerous solutions to this, for example (a) linear periodization that utilize ’smooth’ volume/intensity transition or (b) volume/intensity blocks that utilize ’abrupt’ volume/intensity transition. I will expand more on the second example.

Phase 1 can be organized into longer duration volume/intensity blocks, that last from 2-3 weeks to a longer duration (whole mesocycle), depending on the level of the lifter and his work capacity.

	Volume Phase			Intensity Phase
Protocol	Week #1	Week #2	Week #3	Week #4	Week #5	Week #6
DE (Oly)	6x2 @8-9	6x2 @8-9	6x2 @9-10	3x1 @8-9	3x1 @9-10	3x1 @9-10
ME	6x3 @8-9	6x3 @8-9	6x3 @9-10	3x2@8-9	3x2@9-10	3x2@9-10
RE	4x8 @8-9	4x8 @8-9	4x8 @9-10	2x6 @8-9	2x6 @9-10	2x6 @9-10
			PBs			PBs

The Volume Phase can include higher workout-frequency, greater number of sets within workouts to induce greater total weekly training, but the relative intensity and effort should be less. In the intensity Phase, the volume of training goes down (total weekly and per training session) to allow fatigue to dissipate and strength to realize. After the Volume/Intensity Phases one or two microcycles should be utilized to provide recovery.

With advanced stages of Phase 1, microcycle variations can and should be utilized. The ideas presented in Phase 2 of intermediate lifter. They include (1) different reps/set, and (2) load alternations during volume/intensity phases. This should prevent boredom and staleness.

When this organization starts to induce issues with recovery, one simple solution can be utilized before utilizing more serial approaches. To reduce total training volume, one can organize Volume/Intensity Phases per motor ability/quality instead of using general phases as before.

Protocol	Week #1	Week #2	Week #3	Week #4	Week #5	Week #6
DE (Oly)	3x1 @8-9	3x1 @9-10	3x1 @9-10	6x2 @8-9	6x2 @8-9	6x2 @9-10
ME	6x3 @8-9	6x3 @8-9	6x3 @9-10	3x2@8-9	3x2@9-10	3x2@9-10
RE	2x6 @8-9	2x6 @9-10	2x6 @9-10	4x8 @8-9	4x8 @8-9	4x8 @9-10
			PBs			PBs

With the example above, one can see that the emphasis (using different Volume/Intensity Phases ) is used for a given motor ability/quality over 3 week period. This start to look more and more to more serial approach of developing motor abilities/qualities. As with previous example, one can utilize (1) different reps/set, and (2) load alternations during volume/intensity phases to prevent boredom and staleness in later stages of Phase 1.

Phase 2.  In the Phase 2 of the advanced lifter, one must start to use more serial approaches to develop motor abilities/qualities. Depending on the context, goals and athletes (and coaches preferences), one may utilize more block-like or emphasis-like approach. To provide some examples, I will utilize more emphasis-like approach.

            Before going on further, one must devise loading parameters in the form of loading and retaining. Please note that ’emphasis’ is certainly a load issues, thus one may emphasize a development of a given motor ability/quality by utilizing different training frequency, intensity, volume. There could be a lot of solution, and I will pick one that Lyle McDonald devised in his Periodization for Bodybuilders series of articles.

            Lyle presented presented a loading guidelines for loading and maintaining/retaining different motor abilities/qualities.

Modified Lyle McDonald’s Loading Guidelines
Type	Loading / Developing	Maintaining / Retaining
Maximum Strength	6-10 sets	2-3 sets
Myofibrilar Hypertrophy	2-8 sets	1-2 sets
Hypertrophy	3-6 sets	1-2 sets
Sarcoplasmatic Hypertrophy / Strength Endurance	1-2 sets	1 set

            As I have noted earlier, one can emphasize (1) movement pattern, (2) motor ability/quality or (3) a combination. The more advanced the athlete the more precise the emphasis, for example one may devise whole training block to work on lockout strength in bench press, or grip work, or even sticking point in squat.

            As an example for movement pattern emphasis, one may decide to utilize a given approach

Example for advanced powerlifter
Block #1	Block #1	Block #2	Block #3
General Bulking	Squat	Bench Press	DeadLift
§  Increasing whole body muscle mass and GPP §  Maintaining ME qualities in bench, squat and DL with maintenance loads	§  Aiming at increasing ME, DE, RE in squat §  Maintaining strength in bench and deadlift §  Maintaining muscle mass and GPP	§  Aiming at increasing ME, DE, RE in bench press §  Maintaining strength in squat and deadlift §  Maintaining muscle mass and GPP	§  Aiming at increasing ME, DE, RE in deadlift §  Maintaining strength in squat and bench press §  Maintaining muscle mass and GPP

            As an example for motor ability/quality emphasis one may decide to utilize approach similar to this one:

Emphasis Method
	Block #1	Block #2	Block #3
Emphasis	Muscular Hypertrophy (RE)	Maximal Strength (ME)	Explosive Strength (DE)
Maintenance	Maximal Strength (ME)	Muscular Hypertrophy (RE)	Maximal Strength (ME)
Maintenance	Explosive Strength (DE)	Explosive Strength (DE)	Muscular Hypertrophy (RE)

            A combination of the two would be most advanced and used with the most advanced lifters. For example in Bench press ’period’ one may utilize a specific block aimed at muscle mass and specific block aimed at maximum strength taking strength and weaknesses into equation

           

            After picking an approach and working on it a decent amount of time,  one can progress over time by using different microcycle variations covered in Phase 2 of intermediate lifter: (1) different reps/set during mesocycle, (2) volume/intensity microcycles and (3) load alternations. This should present a next step in training complexity and should prevent boredom and staleness.

            After microcycle variations within emphasis block stops to prevent boredom and staleness, one may utilize Volume/Intensity phases within emphasis blocks.

Block #1		Block #2		Block #3
Muscular Hypertrophy or Squat Cycle		Maximum Strength or Bench Press Cycle		Explosive Strength or Deadlift Cycle
Volume Phase	Intensity Phase	Volume Phase	Intensity Phase	Volume Phase	Intensity Phase

            If you have read this article carefully, you will notice that with advanced lifters in Phase 2, I utilized more serial approach in Second Zoom Level. As they start to stagnate with Second Zoom Level, I started to utilize more complex load progressions in Third Zoom Level, by using microcycle variations, later on Volume/Intensity Phases. To provide even more complexity to prevent boredom and staleness, one may utilize different microcycle progressions withing Volume/Intensity Phases.

            Up till now I utilized first three characteristics of  advanced lifters. One can experiment with acute overreaching approach, by utilizing very concentrated load by using high intensity and high volume at the same time for about two or three weeks, and later unloading to allow fatigue to dissipate and strength increase to emerge. One approach that utilize this approach is Hormonal Fluctuation Model and can be found in Practical Programming book.

            Hopefully you are able to utilize ideas from this article in strength training practice and maybe in some other sports practices as well.