Strength Training Program Design

Strength Training Program Structures

I want to be really cautious here because I don't believe that programs should be copied. I believe we should structure training programs based on principles. I think you should think about concepts and structures based on how you program.

Training Continuum

Training can be placed on a continuum from ballistic methods to super maximum methods:

  • Ballistic Methods:
    • Typically very low loads.
    • Examples: Plyometrics, throws, weighted jumps, absorption drills.
  • Speed Strength:
    • Lifting with loads of 20 to 40% of one repetition maximum (1RM).
    • Loaded sports movements.
  • Power Methods:
    • Lifting movements or exercises with loads of 40 to 70% of 1RM.
  • Strength Speed Methods:
    • Weightlifting and weightlifting derivatives.
    • Lifting exercises with loads of 70 to 85% of 1RM.
  • Maximal Methods:
    • Lifting with loads above 85% of 1RM.
    • Eccentric training and isometric training.
  • Super Maximum Methods:
    • Eccentric training, accentuated eccentrics.

Generally, for targeting strength, methods to the right of the continuum (strength speed, maximal strength, and super maximal methods) are used.

Sequencing Training

An example of sequencing training from a conceptual perspective:

  1. Block 1: Strength Endurance Training
    • Focus: Building work capacity.
  2. Block 2: Maximize Strength Development
  3. Block 3: Maximize Strength Development

The average load for the week is manipulated, driving volume load into a three increasing week paradigm with a down week.

Simplistically, training can be manipulated by adjusting the load while keeping repetitions the same. Changing repetitions can lead to loading problems from a volume load perspective.

Maximal Strength Blocks

  1. Reconditioning Week:
    • 5 sets of 5 repetitions (5x5) with moderate loads.
  2. Week 2:
    • Drop sets, increase intensity.
  3. Week 3:
    • Drop repetitions by two, further increase intensity.
  4. Week 4:
    • Drop repetitions by one, further increase intensity.

This 12-week program should result in higher maximum strength at the end.

Example Squat Program (Professor Stone)

An example from Professor Stone's paper (2002/2006) focusing on the squat portion of the program.

  • 12-week program within an annual training plan.
  • Block of sets of 10 repetitions.
  • Two weeks of 3 sets of 5 repetitions (3x5), followed by 3x3, and 3x2.
  • Squat training intensity increases.
  • Followed by 5x5 with decreased squat training intensity.
  • Then 3x3, 3x3, 3x2.
  • Squat intensity is highest at the end of the week.

Training Load Fluctuation

Using a light-heavy day structure, reducing intensity by approximately 10% from Monday to Thursday results in a significant change in volume load.

  • Example:
    • Week 1: Increase intensity for three weeks, then drop off in the fourth week.
    • Start at 80% intensity with reduced repetitions.
      • Monday: 180 kg
      • Thursday: 155 kg
    • Intensity increases over the next three weeks.
    • Deload week: Intensity is even higher (e.g., 200 kg), but the day of the week is lighter.
    • Last four weeks: Intensity increases further.

General Programming Recommendations

  • Maximum Strength Training:
    • High force, low velocity.
    • Heavy loads: 80 to 100% of 1RM.
  • Strength Speed:
    • 70 to 85% of 1RM.
    • Moderately heavy loads.
  • Power:
    • 40 to 70% of 1RM, depending on the exercise.
    • Weightlifting movements can use higher loads.
  • Speed Strength:
    • 20 to 40% of 1RM.
    • Light loads.
  • Maximum Speed:
    • Very light loads.

This is a continuum between low force, high velocity, and high force, low velocity. Exercises can be aligned with various points on the force-velocity curve.

Virkashansky Squat Program Example

A squat program from Virkashansky:

  • Day One: relatively low volume.
  • Day Two: higher training load.
  • Significant difference in intensities from week to week.

Challenging program that uses a pyramidal structure.

  • Weeks 3-6:
    • By the end of the week, working around 105% for a new 1RM.
    • Fluctuation between a high volume load day and a low volume load day.

General Programming Considerations

  • Many ways to target strength development.
  • The key is knowing how athletes respond and their individual weaknesses.
  • Training structures should be based on athlete capacity, not gender.
  • Use the same principles regardless of the athlete, but create a different recipe.