Basic Training Progression

Basic Training Progression

Progressive Overload

  • Training programs should incorporate progressive overload to facilitate adaptation.
  • However, linear increases in training load cannot continue indefinitely due to diminishing returns, leading to involution.
  • Involution occurs when the training stimulus no longer enhances performance and starts producing negative training effects, usually after about four weeks.

Training Load Depiction

  • Training load can be represented using arbitrary loads or volume load.
  • Each training block involves increasing the loading progression over time.
  • An unloading period is incorporated every week.
  • The most challenging week creates the most fatigue, necessitating a recovery week with reduced training load.

Programming Structure Example

  • Week 1 (Moderately Light): 3×103 \times 10 reps at 1,710 kg (example).
  • Moderate Intensity: A slight increase to 1,890 kg.
  • Higher Intensity: Further increase to 2,070 kg.
  • Recovery Week: Load reduces back to 1,800 kg, creating a cyclical pattern.

Jimmy Radcliffe's Example

  • Uses 6-8 total exercises with 3-5 sets of 5-7 reps at 75-80% intensity for week one.
  • Week 2: Increases workload by increasing the number of sets to 4-6, while maintaining 5-7 reps at 75-80% intensity.
  • Week 3: Increases intensity to 80-90%, maintaining sets of 5-7 reps.
  • Week 4: Reduces to 2-3 exercises and incorporates testing, altering sets and reps.

Four-Week Blocks

  • Four-week blocks are the most common progression loading strategy.
  • Other varying loading strategies can be used depending on when unloading is needed.

Varying Loading Strategies

  • 2:1: Two increasing weeks of workload followed by one week of restitution.
  • 2:2: Two increasing weeks followed by two weeks of restitution.
  • 3:2: Three weeks of increasing load followed by two weeks of restitution.
  • 4:1: Four weeks of increasing load followed by one week of restitution.
  • These create three-week, four-week, or five-week training blocks.

Graphical Representation of Loading Paradigms

  • Examples include 2:1, 3:1, 4:1, and 5:1 loading paradigms.
  • These paradigms manipulate training load and incorporate unloading periods.
  • Commonly used and effective paradigms: 3:1, 2:1, and 4:2.

Loading Progressions

  • Block linear intensification involves increasing load across four weeks, then changing the load and repeating.
  • Nonlinear intensification uses the 3:1 paradigm.
  • Undulating loading changes every two weeks (e.g., two weeks of 10 reps, two weeks of 6 reps, etc.). This strategy is highly effective.
  • Wave strategy cycles through rep ranges (e.g., 10, 8, 6, 4, then 9, 7, 5, 3, etc.).
  • Accumulation involves adding a rep each week while keeping intensity the same for four weeks, then changing the rep scheme.

Dan Baker's System Example

  • Primary Strength Exercises: Squat, bench press, and pull-up.
  • Week 1: Three sets of eight at 60% of 1RM.
  • Progressively increases intensity and reduces reps over subsequent weeks.
  • Week 4: Five, three, two reps at 77, 82, 87%.
  • The cycle repeats with higher intensities.
  • Assistance exercises reduce reps as intensity increases.
  • Core power exercises follow a similar progression.
  • Wave loading is an excellent strategy for athletes in-season.

Barbell Velocities

  • Higher loadings (65-80% of 1RM) are for absolute strength.
  • Loadings around 65-45% are for acceleration strength.
  • Strength speed uses 45-25% of 1RM.
  • Starting strength is in the bottom quadrant.
  • Maintaining great intent in training can mitigate concerns about velocity metrics.

Strength Endurance Block Example (Tim Suchomel)

  • Push Day: Back squat, overhead press, barbell lunge, and bench press at 85% of 10RM.
  • Pulling Day: Clean pulls for clusters (5 reps, 30-second rest, 5 reps), shoulder shrugs, RDL, and pull-up.
  • Push-Pull Day: Snatch grip shoulder shrug, front squat, incline bench press, dumbbell press.
  • Two days of the week have similar intensities working different movement patterns.
  • The remaining day is for recovery.
  • Intensity increases each week over three weeks, then decreases in the fourth week.

Max Strength Block

  • Exercises change to front squat, overhead press, barbell split squat, and incline bench press at a percentage of 5RM.
  • Clean grip mid-thigh pull, clean grip pull from the floor, glute ham raise, and bent-over row are included.
  • Snatch grip mid-thigh pull, back squat, bench press, and reverse hyper are also used.
  • Loading parameters follow a similar pattern, with two days of the week having the same intensity, reduced load on a third day, and increasing intensity over three weeks followed by a reduction.

Speed Strength Block

  • Week 8 is an overreaching week with 5x5 reps.
  • Exercises include push press, back squat, bench press, squat and press.
  • Mid-thigh power cleans, clean pulls from the floor, clean grip RDL, and pull-ups.
  • Snatch grip jump shrug, back squat, incline bench press, barbell split squat.
  • Loading progresses with 5x5 in week 8, 3x5 in weeks 9 and 10, and 3x3 in week 11.

Power Development Block

  • Weeks 12-15 focus on power development with slightly changed exercises.
  • Overreaching week with 5x3 reps.
  • Exercises include push jerk, back squat, bench press, and quarter squat jumps.
  • Hang power clean, clean grip jump shrug, hang power snatch, back squat, and push press.

Low Volume Block

  • The week includes 4x2 reps.
  • The week includes 3x2 reps.
  • The week includes 2x2 reps.
  • Effective training program incorporating variation within the week and between weeks.

General Strategies

  • There are many ways to progress load.
  • The strategies presented have been proven effective in scientific literature and in practice.
  • Variation within the week and between weeks is crucial for effective training programs.