3 weeks to go hard or go home

Now given the title you’d be forgiven in thinking that this post is all about pushing to the limit or you’re just faffing about, and while that’s indeed a part of the post it’s not the main point.

When it comes to training hard the body seems to be able to handle 3 weeks of pushing to it’s limit, then you need to back off because things start to go wrong. A lot of people try to push too hard for too long, here is how you can avoid that mistake and plan accordingly.

If you were looking to plan this in to a structured block it might look like this:

Volume – weeks 1-3

  • Week 1 8x8x70%
  • Week 2 8x7x75%
  • Week 3 8x6x80%

Intensification – weeks 4-6

  • Week 4 6x4x85%
  • Week 5 6x3x90%
  • Week 6 6x2x92-95%

Deload week – week 7

  • Week 7 – 3x8x previous 75%

Volume Block 2 – weeks 8-10

  • Week 8 – 8x8x70% +2.5-10kg (lift dependent)
  • Week 9 – 8x7x75% +2.5-10kg (lift dependent)
  • Week 10 – 8x6x80% +2.5-10kg (lift dependent)

And so on.

You cycle thought 6 week blocks of volume accumulation and intensification with a planned reduction in volume after the 6 weeks, you can continue this for 2-3 mesocycles typically (6 week blocks) after which time typically a rest week is needed, however if you’ve done 12-18 weeks of progressive training you will need that week off. Once you return your base numbers will be biter than previous.

It is important to cycle your loading/volume so that you avoid excessive inroad and burn out, going hard (intensification) for more than three weeks does you no favours, wave the loads for continued progression.

Enjoy, Ross

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Filed under Fitness, Nutrition & Health

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