100 of My Top Training Methods – Part 4 – Conditioning Protocols

100 of My Top Training Methods – Part 4 – Conditioning Protocols 

The idea of leaving the gym a hot sweaty mess is something many people will chase.

In the previous parts we looked at several points relating to lift specific protocols, as such it’s time to dive into the conditioning side of things and understand that it is a separate entity from strength.

You see a lot of people confuse strength & conditioning with conditioning & more conditioning. 

It’s why the average strength level in gyms is low. 

Given the popularity of HIIT (high intensity interval training) we will start by looking at the harder elements this training genre, just be warned, what many think is HIIT isn’t, in fact it’s more aerobic moderate intensity than anything else. 

Today’ Theme: Anaerobic Pathways – Intensity 

Be sure to give these methods a go yourself first before subjecting your clients to them as this will help you in their correct application.

1 – Realistic HIIT 

The idea behind high intensity interval training is that each interval is performed at high intensity.

You’d be amazed how many people that part. 

As such you will only perform intervals for as long as you can sustain said intensity, once you lose pace you’re done it’s time to stop and go home – this is where many struggle. 

I’d suggest putting in a performance buffer of +10%, meaning that once your timings (if recorded) go above the first interval by 10% you stop. Same for distance based intervals in a specific time, if you cover over 10% less distance than previous intervals you stop.

Parameters: 

• Max Effort – HRR Target – 90%+ 
• Interval Length 5-30seconds 
• Variable Rest Based on Previous Interval 
• 10% performance buffer advised

Example:
200m Sprint – Clock time
Set 1 – 38 seconds – +4 second buffer = 42sec minimum pace – *Rest 2min
Set 2 – 39 seconds – still good – R/2

Set 3 – 41 seconds – still good – R/2
Set 4 – 42 seconds – on the limit – R/2
Set 5 – 45 seconds – buffer exceeded – End of intervals 

Example:
Clock time 60 Second Sprint
Set 1 – 400m – 40m buffer = 360sec minimum distance – *Rest 2min
Set 2 – 390m – still good – R/2

Set 3 – 385m – still good – R/2
Set 4 – 360m – on the limit – R/2
Set 5 – 340m – buffer exceeded – End of intervals 

Not what people are used to, however this is the real idea behind high intensity intervals. 

2 – 8on/12off – 20min 

Truly a great protocol for  building up your overall fitness in a very short time and is best performed either outside where you can sprint uninterrupted, on an erg or a watt-bike.

Some will struggle to achieve the full 20min from day one, so start off at 5min and add 1min each session ( or however much you see fit) until you’re at 20. 

Parameters: 

• Max Effort – HRR Target – 90%+ 
• Interval Length 8 seconds
• Rest 12 seconds 
• 20min total time

Example:
Rowing – 8/12 +2min per session
Week 1 – 5min total time
Week 2 – 7min total time 

Week 3 – 9min total time
Week 4 – 11min total time
Week 5 – 13min total time, etc

Be sure to track heart rate, and if possible average watts/power outputs as this will be a clear indicator of progress. 

3 – Wingate Protocol

A classic method that is very much for the experienced clients on your roster.

It seems each on paper, however give it a go, track your progress (VO2, RHR, etc) over the weeks and watch how it improves from doing very little. 

2-3 sessions per week is more than sufficient.

Parameters: 

• Max Effort – HRR Target – 90%+ 
• Interval Length 30seconds
• Rest 4min 
• 4-6 repeats

Example:
Watt Bike  – 4-6x 30seconds – 4min rest 

4 – Tabata’s

If there is one protocol that has been butchered by the HIIT acolytes it’s this one. 

Originally intended to be done on a stationary bike (ideally watt), you perform the classic 20 seconds work, 10 seconds rest 8 times for a total of 4min, oh and this is meant to be done to a level of output that puts your VO2 max at 170% operating capacity.

No you didn’t misread that.

This is where a lot gets lost in translation, that being said, the 20/10×8 can be very useful if you use the 10% buffer mentioned above.

Parameters: 

• Max Effort – HRR Target – 90%+ 
• Interval Length 20 seconds
• Rest 10 seconds
• 8 repeats
• 10% performance buffer advised

Example:
Watt Bike  – 4-6x 30seconds – 4min rest 

5 – 30-20-10 Protocol 

A little know protocol that is rather effective at helping people that play sports that require bursts of effort followed by general movement or defence backing off. 

The combination of easy-medium-hard effort yields a lot of rewards once you’ve gotten it down. 

You’ll repeat this 5 times in total for only 5min of work, which might not seem like a lot however as fitness builds more repeats can be done based on needs. 

Parameters: 

• Max Effort – HRR Target – 90%+ (for sprint)
• Interval Length 10 seconds
• Rest 30seconds walk, 20 seconds jog
• 5 repeats = 1 series 
• Perform as many series as needed 

Example: 

Walk 30seconds, jog 20 seconds, all out sprint 10 seconds, back to a walk, repeat 5 times. 

Tracking with a keen focus on HR would be advised as you’ll be able to see how fast the recovery rate is, by this it means if the HR hits say 180bmp in the sprint and then 13seconds in to the 30 second walk it’s back down to100bmp and still dropping then the HR-recovery is excellent, if there isn’t much drop then it can show excess fatigue and perhaps a reduction in training is required. 

6 – Classic Work to Rest Protocols

These are something you’ll recognise. 

Essentially you’re multiply your working period by 1,2,3 or if you’re really trying to go for the HIIT impact then 10-15 might be more realistic, however before someone says it, no… That doesn’t mean 1min work 10min rest, well, at least not in this case. 

1/15 work to rest would be best suited to something like a 10 second sprint and 150 seconds of rest (2.5min rest), and if you’re a sprinter you will think that 2.5min rest isn;t enough, however that is a topic for another day. 

Parameters: 

• Max Effort – HRR Target – 90%+ (for sprint)
• Interval Length as needed 5 seconds+
• Rest Ratio – as needed 1/1+
• Perform as many series/repeats as needed 

Example: 

• 1min work, 1min rest – repeat 15 times 
• 1min work, 2min rest – repeat 10 times
• 1min work, 3min rest – repeat 5 times, etc 

A time honoured classic that lost favour because it wasn’t deemed exciting enough for modern fitness.

7 – Classic Fartlek 

Good old speed play. 

There are a couple of options here, the first is you simply select a period of time, say 20min, and have the participant walk, jog or sprint whenever the feel ready for it, job done. 

Alternatively you can set a distance limit, 5k for example, instead of running it at one pace the aim is to sprint, for, walk etc to give added variety.

Underlying issues with this is that those who wish to not work simply won’t put in an effort, and those that want to work too hard will not recover enough and as a result have lacklustre sprint efforts. 

It’s a double edged sword.

Parameters: 

• Max Effort – when participant feels ready 
• Interval Length – varied 
• Rest Ratio – varied 
• Set a time or distance limit 

Example: 

• 20min – walk, jog, sprint based on feel 
• 5000m – walk, jog, sprint based on feel 

As you can see tracking is easy, either distance over time or time over distance, plus you can keep a good check on the heart rate variability as well since this all provided data surrounding performance, accumulated stress and also if the client is full recovered or not. 

8 – Burst Cardio 

An unusual take on what some say is a cross between intervals & fartlek. 

For this style of training you will select HR targets, an upper limit and a lower one. 

When sprinting (in whichever manor you choose), the aim is to get your HR to the target and hold it consistently there for as long as possible, once pace is lost you slow down and stop to breath deeply. This allows your great rate to drop, once it hits the lower HR number chosen you begin sprinting again. 

Since this is in essence auto-regulatory, the more recovered you are in general the more sprints you’ll do.

This is what puts some people off, as those who chase fatigue will potentially not be able to do more than 3-4 sprints in say a 20min block and that will be hard of them to accept, however it will allow you as a coach to show them why they’re not progressing (because they’re not allowing recovery/adaptation to occur). 

Parameters: 

• Max Effort HR Target – 95% HRR
• Recovery HR Target – 65% HRR
• Rest Ratio – varied based on recovery 
• Set a time for total length 

Example: 

• 20min – 190bpm top HR limit, 130bpm lower recovery limit.

9 – Accumulation Intervals 

Novel yet effective.

Starting off at 10 seconds work, 60 seconds rest, you will add 5-10 seconds to each sprint until you are at a 1/1 work to rest ratio.

It sounds easy on paper, however you’d be surprised how quickly the fatigue accumulates in this. 

Tracking wise you’d do well to run this protocol for a week 3 block and each time performed aim to cover more total distance in the working (interval) sets. 

Parameters: 

• Max Effort HR Target – 95% HRR
• Rest Ratio – varied based on set
• +5-10 seconds each interval 
• Any piece of kit

Example: 

• Set 1 – 10 seconds sprint, 60 seconds rest 
• Set 2 – 20 seconds sprint, 60 seconds rest 
• Set 3 – 30 seconds sprint, 60 seconds rest
• Set 4 – 40 seconds sprint, 60 seconds rest 
• Set 5 – 50 seconds sprint, 60 seconds rest 
• Set 6 – 60 seconds sprint, 60 seconds rest 

10- Reverse Accumulation Intervals 

Unlike the above these are not very forgiving and just get harder as they go on, which will sound like heaven to many, yet to ensure not drop in quality and a high work capacity the 10% buffer will return, meaning if you cover a distance that is more than 10% less than the initial interval you’re done. 

If you want to be nice you can set a 5% buffer interval to interval, meaning if you hit say 100m in the first set, the second can’t be less than 95m. If you hit 97m in the second hen you take off 5% from that, so no less than 93m, etc. 

The working times stay the same here, it’s the rest that decreases, start off with a 1/1, then slowly chip away at the rest. 

Parameters: 

• Max Effort HR Target – 95%+
• Interval – length as needed 
• Rest Ratio – descending at 5-10 drops
• Any piece of kit

Example: 

• Set 1 – 60 seconds sprint, 60 seconds rest 
• Set 2 – 60 seconds sprint, 50 seconds rest 
• Set 3 – 60 seconds sprint, 40 seconds rest
• Set 4 – 60 seconds sprint, 30 seconds rest 
• Set 5 – 60 seconds sprint, 20 seconds rest 
• Set 6 – 60 seconds sprint, 10 seconds rest 
• Set 7 – 60 seconds sprint, end of series

Great for more advanced people who need a challenge, just be sure to track tangible data than can reflect if fitness is improving (V02, RHR, etc).

Secondary Theme: Anaerobic Pathways – Weight Loaded 

It’s well known you can utilise weights to bolster your conditioning, however getting the bled of metal & metabolic pathways needs some thought. 

Fun as it is to throw together a daily WOD, if there is little to no thought then the results will reflect that, as such the next 10 methods will give you a good foundation from which to draw upon when creating your own combination training protocols. 

11 – PHA Training (peripheral heart action) – Circuit Style 

A variation on a circuit that deviates from the classic 8-12 station side of things.

Typically you will choose 2-4 movements & a CV component, however the loading will be at a minimum of 80% 1RM per lift (this being roughly a 6RM weight). 

From here you alternate upper and lower movements to ensure maximal performance and finish with a CV interval before resting. 

Parameters: 

• Max Effort HR Target – 90%+ HRR
• 2-4 lifts/movement 
• 3-4 reps per movement 
• 1 CV component (time or distance)
• No rest between lifts
• 2-3min rest between series 

Example: 

• Set 1A – Power Clean x4
• Set 1B – Chin Up x4
• Set 1C – Front Squat x4
• Set 1D – Push Press x4
• Set 1E – 200m Sprint  
• Rest 2-3minn

12 – PHA Training (peripheral heart action) – Complex Style 

Typically you will choose 3-6 movements, weight can increase each set or stay fixed, this will come down to the overall fitness of the participant, essentially let the weight dictate the reps, however for fat-loss and overall conditioning benefit 6+ is good. 

Do each movement one after the other without rest, only place the lifting implement down (barbell, DB, KB, etc) once all reps/set are finished. You must make sure the sequence is in logical order.

Parameters: 

• Max Effort HR Target – 90%+ HRR
• 3-6 lifts/movements
• 6+ reps per movement/lift
• No rest between 
• 2-3min rest between series 

Example: Barbell 

• 1A – Power Clean x8
• 1B – Front Squat  x8
• 1C – Push Press x8
• 1D – Back Squat  x8
• 1E – Bent Over Row x8 
• Rest 2-3minn

Example: Double Ketlebell 

• 1A – Swing x8
• 1B – Clean x8
• 1C – Press x8
• 1D – Front Squat x8
• 1E – Bent Over Row x8 
• Rest 2-3minn

A great way to train, usually 3-5 series of these will be more than enough. 

13 – PHA Training (peripheral heart action) – Chain Style 

While virtually identical to Complexes there is one difference, you perform single reps. 

Unlike a complex where you will do say 6 reps of a clean then move on to the next movement, you will do one clean, then rep of the next movement, and repeat for all the movements in the series.

If 6 is the rep range you’ve chosen you’d do 1-1-1-1-1-1 x6 before putting the implement down. 

Parameters: 

• Max Effort HR Target – 90%+ HRR
• 3-6 lifts/movements
• 6+ reps per movement/lift performed as singles 
• No rest between 
• 2-3min rest between series 

Example: Double Ketlebell 

• 1A – Swing x1-1-1-1-1-1
• 1B – Clean x1-1-1-1-1-1
• 1C – Press x1-1-1-1-1-1
• 1D – Front Squat x1-1-1-1-1-1
• 1E – Bent Over Row x1-1-1-1-1-1
• Rest 2-3minn

So one swing, then clean, then press, then squat, then row, then swing again, clean again, etc. 

14 – PHA Training (peripheral heart action) – Complex Style – Timed 

All else is as above, however instead of reps you will perform a specific amount of time, 30 seconds tends to work very well. 

Parameters: 

• Max Effort HR Target – 90%+ HRR
• 3-6 lifts/movements
• 20+ seconds reps per movement/lift (ideally hitting 6-8 reps)
• No rest between 
• 2-3min rest between series 

Example: Barbell 

• 1A – Power Clean x30seconds
• 1B – Front Squat  x30seconds
• 1C – Push Press x30seconds
• 1D – Back Squat  x30seconds
• 1E – Bent Over Row x30seconds
• Rest 2-3minn

15 – PHA Training (peripheral heart action) – Accumulation Style 

Loading wise the weight will dictate the reps you achieve, aiming for again 6-8 reps per movement in the time limits is ideal for most, 8-12 for the seeking more endurance. 

Starting off with one movement, you choose a time to perform it, say 45 seconds, from here you then rest 45 seconds, next you add a movement and rest again ONLY 45 seconds, proceed to add a third movement, etc.

Top end is roughly 5 movements, once you hit the 5 you then take off the first movement, repeat the last 4, the take off the second, repeat the last three, and carry on unit the 5th movement is all that’s left. 

Parameters: 

• Max Effort HR Target – 95% HRR
• Working Interval 30-60 seconds (e.g aim for 6-8 reps)
• Rest – 30-60seconds 
• +1 Movement/lift each set

Example: 60 seconds work, 60 seconds rest 

• 1A – Swing x60 seconds, rest 60 seconds, add 1 lift
• 1A – Swing x60 seconds, rest 60 seconds, add 1 lift
• 1B – Clean x60 seconds, rest 60 seconds, add 1 lift
• 1A – Swing x60 seconds, rest 60 seconds, add 1 lift
• 1B – Clean x60 seconds, rest 60 seconds, add 1 lift
• 1C – Press x60 seconds, rest 60 seconds, add 1 lift
• 1A – Swing x60 seconds, rest 60 seconds, add 1 lift
• 1B – Clean x60 seconds, rest 60 seconds, add 1 lift
• 1C – Press x60 seconds, rest 60 seconds, add 1 lift
• 1D – Front Squat x60 seconds, rest 60 seconds, add 1 lift
• 1A – Swing x60 seconds, rest 60 seconds, add 1 lift
• 1B – Clean x60 seconds, rest 60 seconds, add 1 lift
• 1C – Press x60 seconds, rest 60 seconds, add 1 lift
• 1D – Front Squat x60 seconds, rest 60 seconds, add 1 lift
• 1E – Bent Over Row x60 seconds, rest 60 seconds, take away 1 lift
• 1B – Clean x60 seconds, rest 60 seconds, add 1 lift
• 1C – Press x60 seconds, rest 60 seconds, add 1 lift
• 1D – Front Squat x60 seconds, rest 60 seconds, add 1 lift
• 1E – Bent Over Row x60 seconds, rest 60 seconds, take away 1 lift
• 1C – Press x60 seconds, rest 60 seconds, add 1 lift
• 1D – Front Squat x60 seconds, rest 60 seconds, add 1 lift
• 1E – Bent Over Row x60 seconds, rest 60 seconds, take away 1 lift
• 1D – Front Squat x60 seconds, rest 60 seconds, add 1 lift
• 1E – Bent Over Row x60 seconds, rest 60 seconds, take away 1 lift
• 1E – Bent Over Row x60 seconds, end of accumulation circuit 

It can be quite lengthy, however it packs quite the bang for its buck.  

16 – PHA Training (peripheral heart action) – EMOM – Every Minute on the Minute 

Popularised by CrossFit however it’s been a long staple in weightlifting and various weight room sporting programs to help athletes gain some quality mass thought additional volume while also bolstering their work capacity.

These don’t only need to be done one the minute, you can doer 2min, or every 3, it’s very much about getting out quality work in a specific timeframe (improving proficiency) and resting the remainder. 

Parameters: 

• Max Effort HR Target – 90+% HRR
• Working Interval 30-60 seconds (e.g aim for 6-8 reps)
• Rest however long is remaining in the set
• +1 Movement/lift each set

Example:
Pull Up x 8 reps EMOM (1min x 6 sets)

Set 1 – Pull Up x8reps – took 20 seconds, rest 40
Set 2 – Pull Up x8reps – took 25 second, rest 35
Set 3 – Pull Up x8reps – took 30 seconds, rest 30
Set 4 – Pull Up x8reps – took 35 seconds, rest 25
Set 5 – Pull Up x8reps – took 40 seconds, rest 20

Set 6 – Pull Up x8reps – took 45 seconds, end of working sets.

Rest 2-3min and proceed to next EMOM

Special note – choose movements that allow you to complete the first few sets in 15-20 seconds, any slower than that and you’ll find people fatigue too quickly and the quality of work will diminish fast.

17 – PHA Training (peripheral heart action) – EOMOM – Every Other Minute on the Minute 

A different version that allows you to use multiple lifts.

The details are essentially the same as the above, the only difference if you will be doing different movements each minute, meaning if you have three then 10min work on each will allow for a solid 30min session, plus 2-2.5min rest between each movement. 

Parameters: 

• Max Effort HR Target – 90+% HRR
• Working Interval 30-60 seconds (e.g aim for 6-8 reps)
• Rest however long is remaining in the set
• 1+ movements/lifts 

Example:
Squats, Pull Ups, Dips – 21min time limit.

Min 1/4/7/10/13/16/19 – Squats – rest however long is left of min
Min 2/5/8/11/14/17/20- Pull Ups – rest however long is left of min
Min 3/6/9/12/15/18/21 – Dips – rest however long is left of min

Rest 3-5min and proceed to next EMOM

A great way to train full body and really ramp up your work capacity.

18 – PHA Training (peripheral heart action) – Time Block – Rep Goal

Again choosing lifts that cover the full body, however you’re not restricted as you are above with time limits.

Choose how many reps you want to achieve on each movement, and proceed to achieve them in any way you can, meaning if you have 4 movements with a goal set at 50 reps a piece to be hit in 20min, with a loading of 70% 1RM (for each specific lift), then that’s a lot of work in a very short space of time. 

Parameters: 

• Max Effort HR Target – 90+% HRR
• Loading 60-70%% 1RM for the chosen lifts 
• Select Time Block – 10-30min 
• Rep range of your choice
• Rest as needed in the time block. 

Example:
Squats, Pull Ups, Dips – 50 reps of each – 20min time limit.

A1 – Squats – rest as needed
B1 – Pull Ups – rest as needed
C1 – Dips – rest as needed

Rest 3-5min and proceed to next section of training.

You can choose to do all the movements in sets of 10, or do all 50 squats then go on to the pull ups, or alternate squats and dips leaving pull ups for last, that is the beauty of this style of training, you can play with the order as you see fit. 

Final Theme: Anaerobic Pathways – Odd & Novel 

These are nothing else if not quite good fun and ideal for people that say they want randomness in their training, which they will most certainly get with these final two methods.

19 – Dice intervals 

As you may have guessed you’re going to roll a pair of dice, the first roll is how many reps, the second* roll is how may minutes of work.

Choose one or two movements to alternate in this time, say front squats & sprints as an example.

If you rolled 8 & 12 then that means you get to do 8 reps and perhaps 80m of sprints, for 12 total minutes.

The nice thing about this is it can be adapted on the spot if kit isn’t available.

Parameters: 

• Max Effort HR Target – 90+% HRR
• Loading based on number of reps rolled in first dice 
• Time based on number or min rolled second
• Rest as needed (minimal where possible) 

Example: 12min of work

A1 – Squats – 8 reps
A2 – Sprints  – 80m

*The option for working time can be a multiplication of the dice you roll the second time, meaning if you get a 5 & 6 then that’s 30min of work, if using the example above that’s 30min of 8-Squats & 80m Sprints.

This sort of thing is idea for bootcamps.

20 – Deck of Cards – Time based

Chances are you’ve used a deck of cards in a manor whereby you perform a specific amount of reps based on the number or Royalty of the card, the time option is similar, just a lot more difficult.

Ace = 60 seconds work
King = 55 seconds work
Queen = 50 seconds work
Jack = 45 seconds work
10 = 40 seconds work
9 = 35 seconds work
8 = 30 seconds work

7 = 25 seconds work
6 = 20 seconds work
5 = 15 seconds work
4 = 10 seconds work

3 = 5 seconds work

2 = Rest for as long as you feel necessary

As you can imagine you’ll need to pick simple movements, things like battle rope slams, sprinting, kettlebell swings, kettlebell snatches etc, all work well.

Parameters: 

• Max Effort HR Target – 90+% HRR
• Select movements for card suits 
• Rest as needed aligned with No2 card

Example: Double Kettlebell 

Hearts – Swings
Diamonds – Goblet Squats 

Spades – Rows
Clubs – Clean & Presses 

This sort of thing is a challenge session, it’s not too relatable as mentally it’s quite tough and you’ll find peoples form may become compromised, have them focus on the quality of their work, not the quantity. 

Final Thoughts, out of all the methods accumulated over the years in my experience these are some of the more effective ones, you can program them in to people’s overall training blocks, usually one, perhaps two at most of these per week will suffice.

In conclusion, it’s worth remembering that if you wish to ramp up your conditioning then you must lower the intensity in your lifting, and vice-versa, it’s often too much for people to peak both at the same time and will only increase the risk of injury because to nail both simultaneously there is very little wiggle room. 

If you did decide to do such a thing you might be able to bring it all together once or twice a year. 

In the final part I’m going to share some of my own training programs that I’ve used on myself over the years, these will be essentially full programs that you can plug and play your numbers with provided you’ve got similar goals to what they helped me achieve at the time, and can stick to them for the required time.

Before that though, if you have any questions please leave them down below.

Enjoy,
Ross  

Training For The SUPER TOTAL – Master Of All

The Super Total for those that may not have heard of it before is a combination of powerlifting and weightlifting movements which are as follows:

• Snatch (weightlifting)
• Clean & Jerk (weightlifting)
• Squat (powerlifting)
• Bench Press (powerlifting)
• Deadlift (powerlifting)

Your first two lifts are highly demanding when it comes to the level of technical proficiency required along with the inherent ability to produce a lot of force very quickly, essentially you need to be fast & technical, not something that’s easy to master. 

In the latter three while technique needs to be solid, the focus here is on being able to ‘strain’ or a some call it ‘grind’ through the lift. Sustaining total body tension sounds easy on paper however it’s going to require some diligent practice.

There might not be many specific events whereby you can compete in all 5 lifts, yet they do exist.

One of the more beneficial side effects of training for the ST is that you become what some call a Holistic Strength Athlete.

If memory serves it was Travis Mash that coined this term, although I could be wrong on that. 

Regardless of who first come up with the term it’s a worthy title to have because having a solid foundation in all of these 5 lifts will more often than not improve various sporting endeavours, bolster long term health and provide endless hours of fun in training because of the diversity/variability that tends to be present in programming for this goal. 

What we will look at below is the basic entry level programming for the ST. 

Please be aware that this is written for those that already have an entry level competency for the 5 lifts, meaning they can all be performed with a full ROM pain free. 

If you’re not at the stage of being able to perform all the specific lifts then don’t stress. 

My recommendation is to hire a coach and learn these from scratch as to avoid learning poor movement mechanics and developing bad habits. 

Trust me it’s worth taking a little longer to learn the lifts and investing in good coaching than it is to correct something you’ve done a little off kilter for years due to being self taught.

The Overview – 

• 5 training days per week 
• Movement focused split
• 2 recovery days for mobility, restoration & flexibility 
• 75 total training sessions (5 blocks of 15 sessions – 3 week blocks)

As with most strength work it’s wroth working to 2-3 reps short of failure the majority of the time.

On planned days you’ll push a little further and save true peaks for competitors.

While splitting attention among five lifts may seem time consuming, however there’s a few ways you can set up your lifting days. 

If possible you’d have AM/PM sessions, although if you can only train once per day then 60-90min would be more than sufficient to cover everything you need.

The overall base of the program will be movement focused and you’ll see notes regarding variations of the big lifts that will serve as accessory work.

One of the key considerations here is to not allow junk volume to creep in. 

Given the overall amount of work you’ll be doing you’ll not want to waste any potential reps/time with anything that isn’t going to of any tangible benefit.

Regarding the 5 days of training it’d be ideal to train Mon-Fri with Sat/Sun off, however other variations are acceptable say you need Wednesday off, then you’d train Mon/Tues/Thur/Fri/Sat and so on. 

Each session will start with either the main WL movement or a variation of it, the PL or their variations come after and the session will potentially end with a little supplementary work for posture or vanity if you’ve got your fatigue management dialled in. 

An example of a five-day training week may look like:

Day 1 – Snatch Focus
A1 – Snatch
B1 – Squat
B2 – Wide Grip Press Behind Neck
C1 – Pull Up on Rings

Day 2 – Deadlift Focus 

A1 – Power Clean
B1 – Deadlift
C1 – Close Grip Bench Press
C2 – Pendlay Row 

Day 3 – Clean & Jerk Focus
A1 – Clean & Jerk
B1 – Front Squat
B2 – Neutral Grip Chin  

Day 4 – Bench Press Focus
A1 – Hang Snatch
A2 – Hang Clean
B1 – Bench Press
C1 – T-bar Row 

Day 5 – Squat Focus
A1 – Squat Jerk
B1 – Squat
C1 – Snatch Grip Deadlift
C2 – Yates Row 

This would be followed for a total of 3 weeks, then there’d be the chance to change variables.

The incorporation of movements such as snatch balance, overhead squat, separate split jerks, pause squats (pause reps in general) and tempo work can all be factored in if you wish to add in some more lifting variety.

You might want to play with tempo/TUT and this is how it might look on paper if applied:

Weeks 1-3 – Regular Tempo focusing on the RFD
Weeks 4-6 – Pause Reps on PL and their variations (2,3 and 4 seconds progressively)
Weeks 7-9 – Paused stages of the first 2 stages of the WL pulls/variants – 2-4 seconds per pause 

Weeks 10-12 – Slow eccentrics on PL/variations (4,5 & 6 seconds progressively)

Weeks 13-15 – Regular tempo 

There’s a lot of scope in this style of programming to really have a good amount of variety.

While you might keep the same movements from the example above, other variables such as rest, average intensity, total volume etc can all be rotated/tweaked and truly provide your body with a fresh stimulus.

The key consideration is to program focused around the key movements.

You’ll be able to establish what potential lagging areas you might have from a postural/muscular standpoint and add those in at the end of a session is necessary, however in the example above all the main elements are hit and provided sleep/nutrition is dialled in there will be ample/applicable hypertrophy.

Now, there’s not any note to how many sets/reps are needed.

There are a lot option here, however we’re going to keep it very simple with this recommendation.

Total working volume is to be set between 15-35 reps, ideally using load that equate to 75-85% of your currently known maxes if these aren’t known then going off of RM’s is a useful way forwards, just leave a couple of reps in the tank as you don’t want to train towards failure.

This is how sessions may look:

Day 1 – Snatch Focus
A1 – Snatch 6×3 (18 total working reps)
B1 – Squat 8/8/7/7 (30 total working reps)
B2 – Wide Grip Press Behind Neck 6/6/6/6 (24 total working reps)
C1 – Pull Up on Rings 7×5 (35 total working reps)

^^ 107 total working reps. 

Day 2 – Deadlift Focus 

A1 – Power Clean 5/4/3/5/4/3 (24 total working reps)
B1 – Deadlift 6/6/4/4 (20 total working reps)
C1 – Close Grip Bench Press 8/6/6/4 (24 total working reps)
C2 – Pendlay Row 8/8/8/8 (32 total working reps)

^^ 100 total working reps.

Day 3 – Clean & Jerk Focus
A1 – Clean & Jerk 5/5/4/4/3/3 (24 total working reps)
B1 – Front Squat 6×4 (24 total working reps)
B2 – Neutral Grip Chin 6×6 (36 total working reps)

^^ 84 total working reps.

Day 4 – Bench Press Focus
A1 – Hang Snatch 7×2 (14 total working reps)
A2 – Hang Clean 7×2 (14 total working reps)
B1 – Bench Press 8/6/8/6 (28 total working reps)
C1 – T-bar Row 10/10/8/8 (36 total working reps

^^ 92 total working reps.

Day 5 – Squat Focus
A1 – Squat Jerk 6/5/5/4/4 (24 total working reps)
B1 – Squat 8/6/4/8/6/4 (36 total working reps)
C1 – Snatch Grip Deadlift 6/4/6/4 (20 total working reps)
C2 – Yates Row 8/6/8/6 (28 total working reps)

^^ 108 total working reps.

The above can be a lot of work in the 75-85% loading range as an average, although the total spread of volume can range from 50-90% of each lifts respective 1 rep max.

Another interesting element to remember is that not all of your lifts will progress at the same rate.

Some will need more volume than others, smily due to how your own physiology responds, as such you’ll need to keep an eye on what responds well and what doesn’t so you can adjust accordingly.

If we look at the above the total working volume for the week above was – 491 working reps.

We can note this down as 100% total volume, and no break down what % of volume each lift took up.

Tedious as this might seem it will help in your tracking and long term programming. 

• Squat: 90 reps – 18% total volume 
• Clean: 62 reps* – 13% total volume 
• Presses: 76 reps – 15% total volume 
• Pulls: 167 reps – 34% total volume 
• Snatch: 32 reps – 7% total volume
• Jerk: 48 reps* – 10% total volume
• Deadlift: 40 reps – 8% total volume

*24 reps of the clean were in combination with the jerk as they were performed as ‘clean & jerk’

*24 reps of the jerk were in combination with the clean as they were performed as ‘clean & jerk’

^^ Adding up the % takes it to 105% which might seem wrong, however as noted above the C&J doubled over in adding things up so when you take off 24 reps or account for it that’s where the extra 5% came from. We could have dropped the 24 reps from either the clean or the jerks individual selection.

Taking the time to establish the above numbers will help you see where you’re lacking.

In the example you can see there isn’t enough snatch work, and a large emphasis on pulling for the upper body. 

This is where some of the working volume can be taken from the pulls and given to the snatches, realistically about 10%.

^^ It’s worth noting that in one specific movement you don’t exceed 25% of the total working volume for it as this can lead to overuse injury, and to have any affect at all the minimum total volume % of working reps falls around 7%.

This is where things get interesting and I’m going to draw on knowledge from The System.

Here’s a not from this book on the % recommendations for NL for each lift in each training cycle/block:

• Squat: 18-25% total volume 
• Clean: 18-21% total volume 
• Presses: 14-20% total volume 
• Pulls: 7-15% total volume 
• Snatch: 7-15% total volume
• Jerk: 7-15% total volume
• Posterior Chain: 7-18% total volume 

As you can see my on the spot creation wasn’t too far off the mark, although heavily influenced by my own perusal bias, hence why the numbers are a little low in some places, as such this can be adjusted, although when a real program is created The System is heavily referred to.

Here is a link to a post where I go in to some specifics on it – https://rossfitpt.wordpress.com/2022/01/14/the-system-recalled-from-memory/

Hopefully the above has been somewhat informative or at least a starting point.

If you feel trying to train everything initially is going to be too tricky then focus on one element, that being the PL or WL side of things.

You may choose to focus on PL from Jan-April, then WL from May-August and finally combine the two PL&WL in September-December for a full year of training.

Why this way?

Well the PL movements are easier to learn, plus their variations can easily be supplementary lifts on the WL block of training meaning you won’t lose much if any lifting skill and the 4 month focus on WL will carry over well into the hybrid Super Total Block in the last 4 months of they year. 

Have a good read of the above again and feel free to fire across any questions you’ve got. 

Enjoy,
Ross 

Barbell Brilliance

Building Speed & Power Using Barbells – The Basics

First it’s wroth understanding the difference between speed and power, as while similar they’re not exactly the same thing.

Simply put speed is the magnitude of an objects motion (velocity is the rate of change in an objects position), it’s the external display of the force applied to it.

Power is what is needed to be produced to move said object or have it reach top speed.

Your muscles are what generate torque/tension and the kinetic energy that can be transferred into say a barbell to have it travel quickly from point A to B

When you’re looking at using a barbell to train for speed/power you’ve got to ask yourself something a little more specific.

Namely – what am I (or what quality) specifically trying to improve?

Most want to become more powerful or faster for sporting purposes.

One thing to realise is that most athletes train specifically to build a large base of strength as this then helps in their production of force and through more training they gain the ability to produce that force more easily (quicker) and potentially for longer periods of time or repeated efforts.

This then links to Speed-Strength & Strength-Speed.

Speed-Strength refers to moving at very high speed with the maximum load possible.

Strength-Speed refers to moving relatively heavy loads as fast as you can.

Examples of each:

Speed-Strength = plyometrics, ballistics, throws.

Strength-Speed = weightlifting – snatch or clean & jerk.

So what does any of this have to do with using a barbell for improving speed & power?

Everything, because for most to actually work these elements with barbells there’s a specific level of skill required.

Meaning if you can’t perform some specific movements you’ll be limited in what you may be able to achieve

In addition to this there’s also a deep need to understand CAT (compensatory acceleration training) the brainchild of Dr Fred Hatfield.

CAT = aim to move each rep as fast as possible at every opportunity.

For the purpose of this short article though we will look at people that don’t possess great skill.

This means no weightlifting movements (the olympic lifts).

However we will say that the classic Squat, Bench, Deadlift, Row, Press and some variations hold enough mastery to allow for some base development of strength to then allow for the development of speed & power.

In essence with the core lifts you’d do well to focus on these three key elements:

• CAT 
• Lower Reps, Higher Sets 
• Loads of 60-85% 1RM

It’s also worth keeping in mind you’ll want to also focus on building a high base of absolute strength as well.

This means using loads of 85%+ for 15-25 total working reps.

An example session:

W/U – Deadlift 5/4/3/2/1 – ramp to top daily single

A1 – Deadlift 7×2-4 x80% 1RM
B1 – Bench Press 6×6
B2 – Weighted Chin 6×6
C/D – General/Required Stretching

One critical factor to remember when using barbells for speed/power development at a low skill level is to simply aim to move the bar as fast as possible with good form in the key compound lifts (or any lift to be fair).

I’d also look to track the speed of your reps if possible

There’s plenty of apps you can download now to do it for you, there’s not need for tendo-units.

Look to be moving each rep in under 1m/s (as a rough guide) for the CAT side of things.

Additionally building a high base of strength with supplementary training helps as well.

Enjoy,
Ross

The System Recalled From Memory

Bojo is in deep trouble, the multiple events at No10 are all creeping out now L

et’s be honest though, it’s not like a lot of people in the UK weren’t doing the same at the time now was it.

It’s not new news that the government is corrupt AF.

However it’s all the people that blindly followed the advice dsihed out that now feel like fools, whereas those that went about doing their own thing don’t really care and aren’t surprised 

Moving away from ‘party-gate’ it’s time to think about volume.

Managing your stimulus to fatigue ratio in training is essential 

There’s a common habit that people will perform a lot of junk volume, simply working for the sake of it and this result in very little progress at the cost of more fatigue than is needed.

Each person has an individual volume tolerance.In my experience it’s never as high as they feel it is and there is an upper limit that you’ll not be able to go beyond, by this I’m referring to the point of diminishing returns 

Yes more can be done, although it’s often pointless.Progress doesn’t happen in training, it happens in recovering.

True we stimulate what we need to elicit progress in training, however if the body isn’t ever allowed to recoup what was lost and also put aside a little more for next time then the needle will literally move two places forwards, two back essentially staying in the same place 

A great book surrounding volume (from a sporting/strength sense) is called **’The System’ **

So the total volume of (Number of Lifts – NL):

• Beginners seem to work well on 750-1000
• Advanced float around 1000-1200
• Elite hit up to 1600 working reps

I’ve seen some books speak speaks about top end working reps capping out around 1800-2100 in the off season for building phases, and this is for a well trained individual only competing in Weightlifting (so all their focus surrounds the C/J & Snatch).

From years of tracking and reading various resources you could make a case for the volume range being 700-2100 working reps using loads ranging from .

Although that’d be fitting a bias, and truth be told 2100 working reps in a block of training (typically 4 weeks or as written in the system spread over 12-16 sessions) is a lot of work.Chances are to hit this most people would use junk volume 

Hardly worth the extra time in the gym.

That might not seem like a lot on paper, however there’s more to it.The weekly volume breakdown looks like this:

Novice (or prep/break in training phase 750-1000 NL)

• Week 1 – 22% total working reps
• Week 2 – 28% total working reps
• Week 3 – 35% total working reps
• Week 4 – 15% total working reps

Advanced/Elite returning to training (1000+ NL)

• Week 1 – 22% total working reps
• Week 2 – 27% total working reps
• Week 3 – 32% total working reps
• Week 4 – 19% total working reps

It’s worth noting that when increasing volume from your lower starting back in accumulation over time you’ll want to keep the total increase to 10%, more just isn’t wise.

In addition to the above.You’ve got to factor these movements within your total volume:

• Squat
• Clean
• Presses
• Pulls
• Snatch
• Jerk
• Posterior Chain

^^ It’s worth noting that in one specific movement you don’t exceed 25% of the total working volume for it as this can lead to overuse injury, and to have any affect at all the minimum total volume % of working reps falls around 7%.Further to the above this is the recommended % NL for each lift in each training cycle/block:

• *Squat: 18-25% total volume *
• *Clean: 18-21% total volume *
• *Presses: 14-20% total volume *
• *Pulls: 7-15% total volume *
• Snatch: 7-15% total volume
• Jerk: 7-15% total volume
• *Posterior Chain: 7-18% total volume *

^^ Popularly noted in many soviet volumes on training.It’s also worth reiterating the above is is for sporting/strength training purposes, however there will often be hypertrophy as a byproduct 

It’s also worth remembering that you’ll have a breakdown of the weekly prescribed volume to each session as well 

3 Trainings Per Week:

• *Day 1 – 42% total weekly volume *
• *Day 2 – 24% total weekly volume *
• *Day 3 – 34% total weekly volume *

4 Trainings Per Week:

• *Day 1 – 27% total weekly volume *
• *Day 2 – 22% total weekly volume *
• *Day 3 – 32% total weekly volume *
• *Day 4 – 19% total weekly volume *

*^^ And this includes the required % for each movement/lift to be factored in as well for the sessions *yes, it can be a head bake for people.***

I’d highly recommend getting a copy of The System ***

This is due to the ‘working reps’ loading being anything above 50% of known 1RM, with the average bulk of all training volume wanting to fall around the 70-85% (70-75% average for novices, and 80-85% for advanced+).

There’s 4 loading zones in total and various nuance with it.

All these numbers might seem pointless and all people need to do is just go lift, train hard, eat well and recover.

Cool as that sounds there’s a reason most people stagnate 

Keeping all of the above in mind it’s worth noting that if you don’t wish to do cleans/snatches/jerks then you don’t have to.

The volume prescriptions can be transferred to various training styles such as Powerlifting, Strongman, Body Building etc, you’d just need to sit down and put something together that was appropriate.

All of the above was followed by Poliquin, he applied it in a lot of his writings 

You’ll find most top coaches programming tends to fall inline with the above, either due to deliberate education or perhaps natural evolution of their training.

So what does this have to do with ‘junk volume’ 

It has everything to do with it because people don’t track how much work they’re doing or really ever take a good look at it.

Most just lift for the sake of lifting and more often then not it only takes people so far before they end up spending years spinning their wheels.

Less for the intervention of special supplements 

Many will sit in the same physical place for perhaps decades once their stage of beginner gains is over and they can’t just throw random things in their training and progress.

This post has been long enough 

How much detail do you give to your programming?

100 of My Top Training Methods – Part 3 – Accumulation Protocols

Hopefully you’ve had some time to digest the Frequency and also the Intensity sections, if not go and read those first although it’s not crucial as you can read these parts in any order that suits you. 

Unlike the intensification phases and methods that go with that style of training, these can be performed back to back.

Now don’t think that just because these are about building volume, and accumulating a good amount of stress to have you elicit adaptation, it doesn’t mean you won’t be shifting loads potentially as high as 87% of your max for the chosen lift. 

One crucial element is to make sure you keep tracking your total volume & average intensity.

Total Volume (in Kg or Lbs) = Sets X Reps X Load

Average Intensity = Total Volume (KG or Lbs) / Total Reps

When you look at your total volume & average intensity you’ll ideally want to see roughly around 78% (+/-5%) of the 1RM for the chosen lift you’ve decided to calculate, this is a sweet spot for a lot of people, tracking will allow you to find the ideal spot for clients, or yourself. 

Typical training blocks will last around three weeks, as mentioned above you can link these.

Keeping all of this in mind, let us now look at the methods.

Today’ theme: – Hypertrophy Development (Myofibrillar & Sarcoplasmic)

You will find the methods cover one, two or all three of the triggers for hypertrophy.

• Muscle Damage 
• Mechanical Loading/Tension 
• Metabolic Stress 

Now for the methods.

1 – Straight Sets – Multiple Rep Rangers 

The simplest way to train, you simply choose a rep range anywhere from 6-20 and perform 2+ sets with either an increasing load of the same load repeated.

Parameters: 

• Loading between 60-87% 1RM for the chosen lift
• 6-20 reps  
• 2+ sets 
• 2-5min rest between sets 

Example:
Squat – 

4x12x80%

2 – Multiple Sets – Double Progression 

The next stage up from doing straight sets with the same rep range, you can have a rep range. 

Keeping a narrow rep range, for instance 6-8, or 8-12 is useful because it gives an opportunity to keep the load static while the reps are slowly increased from the lower starting number, say 8, eventually ending up at the top number, 12 in this case. 

Parameters: 

• Loading between 60-87% 1RM for the chosen lift
• 8-12, or any rep range within 2-4 reps higher/lower 
• 2+ sets 
• 2-5min rest between sets 

Example:
Squat – 

3×8-12

Week 1 – 8,8,8
Week 2 – 10,8,8
Week 3 – 12,12,8 etc

Essentially add a rep or two which ever is possible, each session until 12,12,12 is achieved, then weight is increased and reps drop back to 8,8,8 or however many can be achieved with good form. 

Simple yet is has it’s built in waviness/deload in intensity.

3 – Multiple Set – Triple Progression 

Similar to double progression, just with the addition of a set range as well, so the above 3×8-12 in the example may now be 3-5×8-12.

This method requires hitting the reps first while starting off at the lower set range, so 3×8 > 3×12, then you add a set and go back to 8’s, meaning 4×8 building to 4×12, then add the last set, drop back to 8 and build to the final 5×12. 

Once the top set/rep range has been achieved you can add weight and start the process again. 

Parameters: 

• Loading between 60-87% 1RM for the chosen lift
• 8-12, or any rep range within 2-4 reps higher/lower 
• Set ranges 2-3, 2-4, 3-6 etc
• 2-5min rest between sets 

Example:
Squat – 

3-5×8-12

Week 1 – 8,8,8
Week 2 – 12,12,12
Week 3 – 8,8,8,8
Week 4 – 12,12,10,8
Week 5 – 12,12,12,12
Week 6 – 8,8,8,8,8 etc.

Essentially add a rep or two which ever is possible, each session until 12,12,12 is achieved, then the sets are increased by 1 and reps drop back to 8,8,8 or however many can be achieved with good form.

A solid method for patient lifters, plus you get in a lot of movement practice at the lifts this way and volume builds in a mangle way.

4 – Wave Loading 

A method that serves to potentiate the subsequent sets as it did in the intensity section, basically the first wave ramps up the nervous system for the second, and the second for the third. 

Parameters: 

• Loading above 60-87%% 1RM for the chosen lift
• 6-20 – varied options 
• 1-2min rest between reps
• 3-5min rest after each completed wave 
• 2-4 Waves per lift

Example:

Squat – 8-6-4 Wave
Wave 1: x8x75%  – Rest 1min – x6x80%% – R/1 – x4x85% – Rest 3min
Wave 2: x8x77%  – Rest 1min – x6x82%% – R/1 – x4x87% – Rest 3min
Wave 3: x8x80%  – Rest 1min – x6x85%% – R/1 – x4x87% – Rest 3min

These styles of waves are to build volume, as such 5-4-3, 8-6-4, 7-5-3, and any others like these are acceptable, just be sure to let the reps dictate the load and always start off lighter than you feel you perhaps need to. 

5 – Ramping & Re-Ramping 

Another method you can apply to the realms of volume that will build strength & size, like before you choose a rep and simply work up slowly until you lose speed on your chosen rep. 

Once speed is lost you lower the load by 20-30% and repeat the Ramp again.

You’ll find the second ramp will have you equally the first at a minimum, however usually because of the increased nervous system activity you will actually be able to go a few pounds higher.

Parameters: 

• Loading above 60-87%% 1RM for the chosen lift
• 6-20 – varied options 
• 2-5min rest after each completed wave 
• As many set as required 

Example:

Squat –
6x 70kg, 80kg, 90kg, 100kg, 110kg, 120kg, 80kg, 90kg, 100kg, 110kg, 120kg, 130kg 

Given the lower absolute intensity you might be able to also ramp initially using say 10 reps, then 8 reps, then the last ramp could be 6’s.

6 – Rest Pause 

Similar to cluster training, however you would do the rest pause after performing either straight or multiple sets, as this is to help you get out all you possibly can at the end of your working sets. 

Many are tempted to do multiple rest pause sets, however that often leads quickly to diminishing return.

Parameters: 

• Loading above 60-87%% 1RM for the chosen lift
• 6-20 – varied options 
• 20-30 seconds rest between pause sets
• 2-4 extra sets of 1/3 >2/3 your working set reps is the goal.

Example:

Squat – 3×12 – rest 30 seconds after last set
Rest Pause 1 – 8 additional reps – rest 30 seconds
Rest Pause 2 – 6 additional reps – rest 30 seconds
Rest pause 3 – 4 additional reps – end of set move on to next movement/exercise 

It will be tempting to lighten the load in the rest pause however you must resist that temptation as you’ll be bleeding two methods and this leads to demonised results.

7 – Drop Sets 

Another method you perform at the end of your working sets, be those straight tor multiple. 

Where this methods is aimed at taking your muscles to the point of failure it means that once again you must put in an all out effort and only apply this once per movement, and perhaps to 2-3 movements tops in one session. 

You can do as many drops as you feel is necessary, often 2-3 suffice.  

Parameters: 

• Loading above 60-87%% 1RM for the chosen lift
• 6-20 – varied options 
• Reduce loading by 5-10% each drop
• No rest between drop sets
• 2-+drop sets of 1/3 >2/3 your working set reps is the goal.

Example:

Squat – 3×12 x100kg – no rest, proceed immediately to dropping load continue
Drop 1 – load to 95kg – 8 additional reps – no rest
Drop 2 – load to 87kg – 8 additional reps – no rest
Drop 3 – load to 80kg – 8 additional reps – no rest

Easy on paper, yet the goal is to achieve as many extra reps as possible and really increase your metabolic stress leading to greater hypertrophy. 

8 – Drop Set Variation – Japanese Drop Set 

Unlike traditional drop sets you have a target rep range, that being 25 additional reps on top of your previous working sets. 

Parameters: 

• Loading above 60-87%% 1RM for the chosen lift
• 6-20 – varied options 
• Reduce loading by 5-10% each drop
• No rest between drop sets
• 25 reps is the goal 
• Dropped sets are as needed, you keep reducing weight and performing reps until you hit 25

Example:

Squat – 3×12 x100kg – no rest, proceed immediately to dropping load continue
Drop 1 – load to 95kg – 6 additional reps – no rest
Drop 2 – load to 90kg – 6 additional reps – no rest
Drop 3 – load to 87kg – 4 additional reps – no rest
Drop 4 – load to 82kg – 4 additional reps – no rest
Drop 5 – load to 80kg – 5 additional reps – no rest

A truly enjoyable method because having a direct number to aim for means each set is chipping away at it, where as with traditional drop sets it’s about mental fortitude to keep going. 

9 – Drop Set Variation – Mechanical 

This method combines the mentality of several methods.

Choosing the harder variation of a moment first you perform your desired reps, then shift to a slightly easier variation immediately, followed by potentially one more mechanical drop to a more advantageous position in terms of leverage.

Admittedly you can have as many technical drops as you like, 2-3 tends to work best with a fixed rep range, although you can simply go until momentary failure each time provided you’ve got solid from.  

Parameters: 

• Loading above 60-87%% 1RM for the chosen lift
• 6-20 – varied options 
• Reduce loading by selecting an easier variation of your current exercise/movement 
• No rest between mechanical drops 
• Rest 3-5min

Example:

Wide Grip Pull UP – Main Lift x8 reps
Mechanical Drop 1 – Wide Grip Supinated Chin Up x8 reps
Mechanical Drop 2 – Medium Grip Neutral Pull Up x8 reps
Mechanical Drop 3 – Narrow Grip Supinated Chin Up x8 reps

A very fun methods that allows you to really extend multiple sets for prolonged TUT. 

10 – 6-12-24 Method 

You may have guessed that this is a variation of a drop set.

Three loads will be needed as each time he reps go up the % of max used will need to decrease, however unlike a regular drop set you don’t just do this at the end of working sets and only once.

This can be repeated 2-3 times to really accumulate some volume. 

Parameters: 

• Loading above 60-87%% 1RM for the chosen lift
• 6 x85%, 12×75%, 24×60%
• No rest between drop sets
• Rest 3-5min 

Example:

Squat – 

6x 120kg
12x 105kg

24 x 85kg
Rest 3-5min and repeat for 1-2 more sets.

11 – 10-8-6-15-20 Method 

While similar to the above you will not increase your loading until you can hit minimum of 15 reps in the last set, ideally you’ll hit 20 before increasing loads. 

Parameters: 

• Loading 10×70%, 8×75%, 6×80%, 15-20×60%
• Rest 3-5min between sets 

Example:

Squat – 

10x 100kg
8x 125kg
6x 145kg
15-20x 90kg

Like other methods on this list it will keep people from progressing too soon as they need to master the final set before moving on. 

12 – Density Set – Gironda Inspired 6×6 (or 8×8)

A tough method that while short in length, can pack quite a punch in regards to rewards to strength/hypertrophy.

The loading for the sets of 6 on their own is typically around 80-85% 1RM, for this method using 70% is ideal (60% for the 8×8). 

Perform a set of 6 reps, rest 30 seconds and repeat 5 more times, that’s the method complete for this movement. 

Parameters: 

• Loading above 60-87%% 1RM for the chosen lift 
• 30 second rest between sets of 6

Example:

Squat – 

Set 1 – 6x 120kg, rest 30 seconds
Set 2 – 6x 120kg, rest 30 seconds
Set 3 – 6x 120kg, rest 30 seconds
Set 4 – 6x 120kg, rest 30 seconds
Set 5 – 6x 120kg, rest 30 seconds

Set 6 – 6x 120kg, rest 30 seconds

Ideal for people short on time that want to make the most of any gaps in their day where they can fit in some training. 

13 – Density Set – True Super-Set 

You’ve probably heard of the Super-set style where you do one muscle group followed immediately by the other, then rest and while that is a viable way to train it’s not the true version of this classic method. 

Originally it was intended to be done without rest between any of the sets, meaning you’d simply keep going back and forth until you’d finished, then rest before moving onto your next pairing. 

Pairing wise you’ve got agonist/antagonist, upper/lower, prime mover/synergist and various other combinations, what you choose will come down to the needs/specificity of the training block. 

Parameters: 

• Loading above 60-87%% 1RM for the chosen lifts 
• No rest between sets 
• 4+ total sets 
• 3-5min rest after finishing all sets done back to back 

Example: 

Set 1 – Dip x8 reps
Set 2 – Pull Up x8reps
Set 3 – Dip x8 reps
Set 4 – Pull Up x8reps
Set 5 – Dip x8 reps

Set 6 – Pull Up x8reps

End of working sets, rest 3-5min and move on to next super-set

A great way to flesh out your training volume and get a great ratio of stimulus to fatigue.

14 – Density Set – EMOM – Every Minute on the Minute 

Popularised by CrossFit however it’s been a long staple in weightlifting and various weight room sporting programs to help athletes gain some quality mass thought additional volume while also bolstering their work capacity.

These don’t only need to be done one the minute, you can doer 2min, or every 3, it’s very much about getting out quality work in a specific timeframe (improving proficiency) and resting the remainder. 

Parameters: 

• Loading above 60-87%% 1RM for the chosen lifts 
• Select EMOM Time
• 3+ total sets 
• Rest however long is left in east set. 

Example:
Pull Up x 8 reps EMOM (1min x 6 sets)

Set 1 – Pull Up x8reps – took 20 seconds, rest 40
Set 2 – Pull Up x8reps – took 25 second, rest 35
Set 3 – Pull Up x8reps – took 30 seconds, rest 30
Set 4 – Pull Up x8reps – took 35 seconds, rest 25
Set 5 – Pull Up x8reps – took 40 seconds, rest 20

Set 6 – Pull Up x8reps – took 45 seconds, end of working sets.

Rest 3-5min and proceed to next EMOM

Special note – choose movements that allow you to complete the first few sets in 15-20 seconds, any slower than that and you’ll find people fatigue too quickly and the quality of work will diminish fast.

15 – Density Set – Time Block 

A very simple yet brutally effective way to programs either main lifts of accessories for accumulating a lot of total volume

Merely select a block of time, say 20min, and perform as many good reps as possible in that time of say sets of 6-10.

Parameters: 

• Loading above 60-87%% 1RM for the chosen lifts 
• Select Time Block – 10-30min
  Select rep range in the 6-20 range
• 1 set (multiple micro sets) 
• Rest as needed in the time block. 

Example:
Pull Up x 6-10reps, repeated for 20min 

Set 1 – Pull Up x10reps – 18min left on clock
Set 2 – Pull Up x6reps – 15 min left on clock

Set 3 – Pull Up x10reps – 11 min left on clock
Set 4 – Pull Up x8reps – 8 min left on clock
Set 5 – Pull Up x6reps – 5 min left on clock

Set 6 – Pull Up x10reps -25 seconds left on clock – end of working sets

Once you’ve completed this you will add up your total reps, multiple that by the load and get your total volume, since you will have a static load the average intensity will be whatever % of the max you chose to work with.

16 – PRE & DAPRE 

PRE stands for ‘progressive resistance exercise’ and when the DA is in from it means ‘daily adjustable progressive resistance exercise’.

This method works well for people that prefer to go by feel each day in their training. 

Commonly the 3×10 (PRE) is where you utilise your 10RM as the final set of 10, the two preceding sets are 50 & 75% of your 10RM for loading.

The nice addition when it’s the daily adjustable version is that instead of adding weight in a linear fashion you add a 4th set where by you will use that to plan the weight for the next session. 

The third & fourth sets are then used to add/subtract load as necessary

The guide for reps hit in the 3rd set that will program the weight used for the 4th set (and what you hit int he 4th set sets up your % for next session).

Targets/guide as follows:

0-6 means you need to lower the loading for your next set/session
7-10 reps means keeping the load the same for the next set/session

11+ means you increase the load for the next set/session 

It’s less complicated than it sounds on paper. 

Parameters: 

• Loading above 60-87%% 1RM for the chosen lifts 
• 3-4 total sets (based on which variation you use)
• 3-5min rest after finishing all sets done back to back 

Example:
Squat – 10RM = 100kg

Set 1 – 50kg x10 reps
Set 2 – 75kg  x5-10 reps 
Set 3 – 100kg – aiming for 10 reps*
Set 4 – 100kg – x14 easy reps = increase load next session by 2-5%

*Stop here for standard PRE and add a smalllomad for next session and workout new 50/75% poundages for your warm up sets.

Unlike just adding weight in a linear fashion (the first option of just 3×10) the adjustable variations 3rd/4th sets loading will allow for a natural progression/regression based on how strong you are on the day. 

17 – Rep Goal Method – Set Limitation 

Once you select your loading you will need to choose a total amount of reps you want to work for, usually 30-50 is a good range. 

After that you select a goal for how many set you have to achieve that goal, this might be anywhere from 2-5, and so on. 

You do as many reps each set as possible, and ideally hit your target in the number of sets you allowed yourself, which means you increase loading for next time, if you fail to hit the desired reps via the set limitation then keep the load the same for the next session are repeat. 

Parameters: 

• Loading above 60-87%% 1RM for the chosen lifts 
• Select Rep Goal 30-50
  Select Set Maximum – 2-5 etc
• Rest 3-5min between sets

Example:
Pull Up 50 Rep Goal – 4 Set Limit 

Set 1 – Pull Up x11reps – 39 left to go
Set 2 – Pull Up x11reps – 28 left to go

Set 3 – Pull Up x7reps – 21 left to go
Set 4 – Pull Up x9reps – 12 left to go – unsuccessful – repeat same targets for next session.

Eventually looking at the example above yo might do 16,12,12,10,10 meaning you got 60 reps total, thus needing to add weight for the next session. 

18 – Rep Goal Method – Set Target 

Essentially the same as the above with one crucial difference, each session you still do all the reps regardless of how many sets it take, with the aim of eventually hitting all the reps int he set target you’ve set for yourself. 

Parameters: 

• Loading above 60-87%% 1RM for the chosen lifts 
• Select Rep Goal 30-50
• Select Set Goal – 2-5 etc
• Select Reps 6-20
• Rest 3-5min between sets

Example:
Pull Up 30 Rep Goal – 3 Set Goal

Set 1 – Pull Up x8reps – 22 left to go
Set 2 – Pull Up x7reps – 15 left to go

Set 3 – Pull Up x6reps – 9 left to go – Goal not achieved, reps continue until 0 reached.
Set 4 – Pull Up x4reps – 5 left to go
Set 5 – Pull Up x3reps – 2 left to go
Set 6 – Pull Up x1reps – 1 left to go
Set 7 – Pull Up x1reps – 0 left to go – 4 set overshoot to achieve all reps, don;t increase load.

Over time you’ll be able to hit the goal in the minimum sets or even surpass it, at which point you’ll add load or chose a more difficult variation.

19 – Classic Pyramid 

A favourite among old school lifters.

You choose your reps for either an ascending(load increases, reps go down) or descending (load goes down, reps go up) pyramid, both have their uses, you’ve also got the option of a full pyramid which is where you use both ascending and descending rep rangers. 

Parameters: 

• Loading above 60-87%% 1RM for the chosen lifts 
• Select Reps 6-20
  Select Pyramid Levels (3,4,5,6 etc)
• Rest 3-5min between sets

Example:
Pull Up – Ascending Pyramid – 12x 70% -10 x75% -8 x80% -6 x85% -4 x90% 

Set 1 – 12x 70%
Set 2 – 10 x75%

Set 3 – 8 x80%

Set 4 – 6 x85%
Set 5 – 4 x90%

20 – Ladders 

Similar to pyramids in that you chose how many rungs the ladder will have, once you climb to the top of a ladder, say 8,7,6 is you 3rung ladder, you repeat it again, 8,7,6 and then continue to do this as many times as you desire. 

The loading stays the same for each rung this can change however that’s a different training stimulus geared more towards intensity than accumulation. 

Please note that all completed rungs = 1 completed set. 

It’s not uncommon for people to do 10 or more ladder sets somedays, each containing 3-5 rungs, so as you can see it’s a lot of quality volume.

Parameters: 

• Loading above 60-87%% 1RM for the chosen lifts 
• Select Reps 6-20
• Select Number of Ladder Rungs 
• Rest as needed between rungs 
• Rest 3-5min between sets 

Example:
Pull Up – 3 Rung Ladder 8,7,6
Rung 1 – 8×70%
Rung 2 – 7×70%

Rung 3 – 6×70%

Rung 1 – 8×70%
Rung 2 – 7×70%

Rung 3 – 6×70%

Rung 1 – 8×70%
Rung 2 – 7×70%

Rung 3 – 6×70%

This is also a great protocol for training with a partner in a “You go, I go” fashion.

Final Thoughts, these are not all the potential variations of the above, you can find combinations of them and various tweaks that give each some nuance, however when run as dictated above you’ll find progress from a high accumulation of quality volume is your reward. 

In conclusion, use each methods for anywhere from 3-6 weeks (3 is my perusal preference) i your programming and don’t be afraid to repeat only 2 or three of them for serval months in a rotation if they’re working well.  

In the next part you’ll will see some of the options for improving your CV training protocols.

Before that though, if you have any questions please leave them down below.

Enjoy,
Ross  

Unlimited Power At Your Fingertips – Part 1

Finger Strength Training, who’s this article good for?

Anyone that needs strong fingers/hands for their sport.

The hands are often taken for granted and the fingers even more so.

You might not realise that actually considering them in your overall strength training program is a wise move at improving their strength will increase the outwards performance in many other elements of a classic program.

Take pulling movements as an obvious example. 

Although in saying that you’ll improve your grip strength by getting a stronger set go back muscles.

Kinda making it a ‘chicken & egg’ scenario as many feel their grip is their limiting factor in back strength, however from a neurological standpoint if your nervous system doesn’t register the muscles in your back as strong enough to tackle the load in your hands it will inhibit how strong the nerve impulse/signals are. 

Anyway, to address the element of finger & grip strength properly you’ll need to approach training with the following elements in mind. 

• Heavier isn’t necessarily better
• Doing one or two variations isn’t enough 
• Prepare to be humbled and feel the pinch 

One of the fastest ways to improve overall finger/grip strength is with ‘pinch grip’ training.

We have the benefit of opposable thumbs, alas we don’t use it to its full potential. 

Therefore one of the easiest ways to start building strength is with Plate Pinches.

As it sounds you’ll want to grip a plate (can be standard olympic or gym plate) with your fingers only. 

This means you use your thumb and all four fingers initially, start off light, say 2.5kg light.

Now you might be sat thinking “I can deadlift 200kg! What will starting that light do?” well first of all it will allow you not to do something stupid and injure yourself which happens a lot and let me tell you a finger/forearm strain takes a long time to heal and you don’t want that. 

Instead start light and practice the following exercises:

• Standing Static Holds (sets of 10-30 seconds, go for a total time of 300 seconds)
• Farmers Walks 20m+
• Plate Pinch Curls*, Rows*, High Pulls

*All grip variations, so pronated, supinated, neutral 

Putting these at the start and end of a session can be great, as an example:

W/U – Mobility + Plate Pinch Farmers Walks (varied loads)

A1 – Deadlift x5/3/2/5/3/2/5: 4/0/X/0
B1 – Close Grip Press x5 x4-6: 4/2/X/0
B2 – Wide Grip Pull Up x5 xAMRAP: 4/2/X/0
C1 – Plate Pinch Curls x100 reps (varied loads each set)
C/D – General/Required Stretching 

Apply this knowledge for 6 weeks and then you’ll be ready for part two.

Please also fire across any questions you have regarding the above. 

Enjoy,
Ross 

100 of My Top Training Methods – Part 2 – Intensity Protocols

Previously we covered some training splits that work rather well.

It is also worth mentioning that all of those examples were based on a typical 7 days week, with the exception of the 3 sessions over two weeks as that is a 14 day protocol.

You will do well to remember that a ‘training week’ can span 4,6,8,10 or perhaps even more days.

The model based on the working week of Monday-Sunday is just convenient, it’s not gospel. 

A quick example:

Day 1 – Squat & Bench Accessory
Day 2 – Off
Day 3 – Bench Press & Back Accessory  

Day 4 – Deadlift & Postural Accessory
Day 5 – Off
Day 6 – Off
Day 7 – Squats & Bench Accessory
Day 8 – Off
Day 9 – Shoulders & Back Accessory
Day 10 – Off – Day 11 the cycle repeats 

Just a little something to remember for the future, don’t get henpecked into a working week, training takes many forms and those that break from the norm are among the most productive. 

Anyway, without further deviation we shall get into the meat of this post, the Training Methods.

Each section will have a sub-theme referring to where these methods are best suited and what goals they typically help people work towards.

Today’ theme: – Strength Development (Neurological – Max Effort)

These methods are best used in intensification phases of 2-3 weeks, no longer otherwise there will be the potential for nervous system burnout.

1 – Clusters 

A cluster is a series of reps performed as singles with a brief rest of 20-30seconds between each.

The idea of the rest between reps is to allow phosphagan system to replenish (takes around 22 seconds) for those higher exertions.

Parameters: 

• Loading above 90% 1RM for the chosen lift
• 4-6 total reps per cluster 
• 20-30seconds rest between reps (re-rack the bar/weight)
• 3-5 total sets 
• 5-7min rest between sets 

Example:
Squat – 

3x 1-1-1-1-1 x90% – Rest 5-7min

2 – Wave Loading 3-2-1 

A method that serves to potentiate the subsequent sets, basically the first wave ramps up the nervous system for the second, and the second for the third. 

Parameters: 

• Loading above 90% 1RM for the chosen lift
• 3reps, 2 reps, 1 rep = 1 Wave
• 2-3min rest between reps
• 5-7min rest after each completed wave of 3-2-1 
• 2-3 Waves per lift

Example:

Squat –
Wave 1: x3x92%  – Rest 2min – x2x95% – R/2 – x1x97% – Rest 5-7min
Wave 2: x3x95% – Rest 3min – x2x97% – R/3 – x1x100% – Rest 5-7min
Wave 3: x3x97% – R/3 – x2x100% – R/3 – x1x102% – Rest 5-7min

3 – 5-4-3-2-1 Countdown 

A great neurological method to potentiate the nervous system. 

One great benefit is that each set while getting heavier feels easier due to the reps getting lower as each set passes.

Parameters: 

• Loading above 90% 1RM for the chosen lift
• 5×90%, 4×92%, 3×95%, 2×97%, 1×100%*
• 5-7min rest after each set

*If you feel strong you can do 1-3 extra singles at perhaps 102, 105, 107% for a new daily max. 

Example:

Squat –
5×90%, 4×92%, 3×95%, 2×97%, 1×100% + 1×102%

4 – Ramping & Re-Ramping 

A method that is actually far simpler than the previous ones above because all it requires you to do is to choose a rep range, usually 1-3 and simply work up slowly until you lose speed on your chosen rep. 

Once speed is lost you lower the load by 20-30% and repeat the Ramp again.

You’ll find the second ramp will have you equally the first at a minimum, however usually because of the increased nervous system activity you will actually be able to go a few pounds higher.

Parameters: 

• Loading above 90% 1RM for the chosen lift
• Rep range 1-3
• 3-7min rest after each set
• As many sets as required 

Example:

Squat –
3x 70kg, 90kg, 110kg, 130kg, 150kg, 170kg, 130kg, 150kg, 170kg, 175kg, 180kg

5 – Eccentric Overload – Time Under Tension 

A very advanced method as it requires you to be comfortable with maxing and also controlling your 1RM in a normal eccentric movement with at least 4 seconds. 

When you decide to use this method you can load up as high as 140% of your max, although that will be quite a challenge, mot do well to start off with 100% and utilise a longer Eccentric Lowering of say 5-10 seconds for single reps instead of increasing the load initially.

This method has a great impact on the desensitisation of the GTO (golgi-tendon organ), meaning that it doesn’t kick in as soon allowing you to produce more force in your lifting.

Parameters: 

• Loading above 100% 1RM for the chosen lift
• Rep range 1 
• 3-8 sets
• 3-7min rest after each set
• Use a power rack, spotting partners or specialised equipment 

Example:

Squat –
1x 100kg – 5-1-0-0
1x 100kg  – 6-1-0-0
1x 100kg – 7-1-0-0
1x 100kg  – 8-1-0-0

Squat – Alternative 

1x 100kg – 5-1-0-0
1x 102kg  – 5-1-0-0
1x 105kg – 5-1-0-0
1x 107kg  – 5-1-0-0

1x 110kg – 5-1-0-0

This style of training will allow your body to feel more comfortable under heavy loads, potentially increasing your 4-6RM’s for functional hypertrophy goals.

6 – Eccentric Overload – Weight Releasers 

Essentially identical to the above, however you have the added bonus of being able to concentrically lift the weight yourself as the ‘weight releasers’ allow the extra load to fall away from the loaded bar safely.

Typically on the bar you will have around 70-80% of your max, and and added 30-50% on the weight releasers (combined, not individual), taking your total load on your eccentric to between 100-130% of your 1RM.

Parameters: 

• Loading – Implement 70-80%, Weight Releasers 30-50%
• Rep range 1 
• 3-8 sets
• 3-7min rest after each set

Example:

Squat –
1x 100kg – 5-1-0-0 > stand with 70kg and re-rack
1x 100kg  – 6-1-0-0 > stand with 70kg and re-rack
1x 100kg – 7-1-0-0 > stand with 70kg and re-rack
1x 100kg  – 8-1-0-0 > stand with 70kg and re-rack

Squat – Alternative 

1x 100kg – 5-1-0-0 > stand with 70kg and re-rack
1x 110kg  – 5-1-0-0 > stand with 70kg and re-rack
1x 120kg – 5-1-0-0  > stand with 70kg and re-rack
1x 130kg  – 5-1-0-0 > stand with 70kg and re-rack

This style of training will allow your body to feel more comfortable under heavy loads. 

7 – Ratchet Loading – 1/3

A variation on Wave-Loading with only two sets.

First will be a heavy single, the a set of three, much like the waves the first set potentiates the second, then seance the third and so on. 

It contains all the neurological benefits mentioned above provided you control the eccentric descent and focus on being as explosive on the concentric part as possible (in accordance with Dr Fred Hatfield’ Compensatory Acceleration Training – CAT).

Parameters: 

• Loading above 90% 1RM for the chosen lift
• Rep range 1 & 3
• 4-6sets 
• 3-7min rest after each set

Example:

Squat –
1×97% – Rest 5min – 3×90% – Rest 5min
1×100% – Rest 5min – 3×92% – Rest 5min
1×102% – Rest 5min – 3×95% – Rest 5min 

This is 6 sets

8 – Contrast Loading – Concentric & Isometric 

A variation on ratchet loading, first you perform a set of 2-3reps at 90%, then rest 3min and head over to an unloaded barbell (or immovable implement) so that you can press/pull etc, against it as hard as possible until you lose the high level of contraction, at which point you rest 5-7min. 

This method will build a great mind  muscle connection.

Parameters: 

• Loading 90%+ 1RM for the chosen lift, & Isometric (empty bar)
• Rep range 2-3, +1 Isometric Rep
• 4-6sets 
• 3-7min rest after each set

Example:

Squat –
3x 90% – Rest 3min – 1x Isometric, Max Tension – Rest 5-7min
3x 92% – Rest 3min – 1x Isometric, Max Tension – Rest 5-7min
3x 95% – Rest 3min – 1x Isometric, Max Tension – Rest 5-7min

This is 6 sets

9 – Contrast Loading – Eccentric & Plyometric 

Similar to the aforementioned in regards to pairing two different type of contraction that will provide a massive shock to the nervous system that will really help you break through plateaus.

You will load your chosen implement with 100%+ of your 1RM for 1 eccentric rep, then proceed to do 2-3 plyometric reps in an all out effort – this is very tough and only for people with a very high training age/experience.

Parameters: 

• Loading 100%+ 1RM for the chosen lift, & 1 Plyometric Movement 
• Rep range 1x Eccentric + 2-3x Plyometric 
• 4-6sets
• 3-7min rest after each set

Example:

Squat –
1x 100% – 5-1-0-0 – Rest 3min – 2-3x Plyometric – Rest 5-7min
1x 100% – 5-1-0-0 – Rest 3min – 2-3x Plyometric – Rest 5-7min
1x 100% – 5-1-0-0 – Rest 3min – 2-3x Plyometric – Rest 5-7min
This is 6 sets

10 – Classic Loading 10×1, 5×2, 3×3

A time honoured way to build strength.

There is nothing flashy about 10 singles with 90% of your 1RM, however it’s incredibly effective and can lead you to progress onto 5×2 and then finally 3×3, all o these lifts are done at 90% 1RM.

Parameters: 

• Loading 90% 1RM for the chosen lift
• Rep range 1, 2 or 3
• 3-10 sets 
• 3-7min rest after each set

Example:

Squat –
10×1 x90% or 5×2 x90% or 3×3 x90%.

Second theme: – Intensity Techniques (niche)

These are less full methods and more specific techniques todd a little more to each set so that you get little more bang for your buck.

11 – Rest Pause 

Similar to cluster training in the sense that you’re breaking down a set, however unlike clusters you’re not going to put down the weight/implement you’re lifting.

You will reach the point where you feel the need to stop and take a couple of deep breaths, then aim for an extra rep, repeat for and additional 2-3 reps. 

The  beauty of this method is that many find they actually have far more reps left in the tank, which in turn allows them to realise they’ve got a lot more to give each set

Parameters: 

• Loading 85+% 1RM for the chosen lift
• 3-5 + 2-3 rest pause reps.
• 3+ sets 
• 3-7min rest after each set

Example:

Squat – You can choose to do a rest pause each set, however using it on the last 2 is more optimal.
80kg x5 + 1,1,1 rest pause reps
80kg x5 + 1,1 rest pause reps

12 – Forced Reps 

Once you’ve selected your set/reps/load you will perform all of your sets as normal until the last, at this point you’ll have a partner assist you (spotting) with minimal help to get out 1-3 extra reps.

This method requires a partner, or you can do it alone wit unilateral movements – you lift with the aid of your free limb in a minimal fashion.

Parameters: 

• Loading 85+% 1RM for the chosen lift
• 3-5 + 2-3 part assisted forced reps 
• 3+ sets 
• 3-7min rest after each set

Example:

Squat – 5×5
100kg x5 
105kg x5 

110kg x5
115kg x5
120kg x5 +2-3 forced reps 

13 – Overload Eccentric – Partner Assisted 

The overload eccentric comes in the form of your partner now adding extra resistance on your eccentrics.

When concentric failure is reached your body will still have strength left to handle eccentric loads and with the addition of you spotter to help press the weight down (safely) you can get a massive amount of extra stimulus. 

Use this for 1-2 extra reps, the spotter will be heavily involved in helping you get the weight back to the start position for each eccentric. 

Parameters: 

• Loading 85+% 1RM for the chosen lift
• 3-5 reps per set 
• +1-2 overload eccentrics 
• 3+ sets 
• 3-7min rest after each set

Example:

Squat – 5×5
100kg x5 
105kg x5 

110kg x5
115kg x5
120kg x5, + 1-2 overload eccentrics 

14 – Forced Reps + Overload Eccentric

The forced reps element stays as it did above, the overload eccentric comes in the form of your partner now adding extra resistance on your eccentrics once you’ve getting 2-3 forced reps. 

When concentric failure is reached and the force reps are done, your body will still have strength left to handle eccentric loads and with the addition of you spotter to help press the weight down (safely) you can get a massive amount of extra stimulus. 

Use this for 1-2 extra reps, the spotter will be heavily involved in helping you get the weight back to the start position for each eccentric. 

Parameters: 

• Loading 85+% 1RM for the chosen lift
• 3-5 reps per set 
• + 2-3 part assisted forced reps 
• +1-2 overload eccentrics 
• 3+ sets 
• 3-7min rest after each set

Example:

Squat – 5×5
100kg x5 
105kg x5 

110kg x5
115kg x5
120kg x5 +2-3 forced reps + 1-2 overload eccentrics 

15 – Isometric Holds

Once again after you’ve reached concentric failure you can take things little further.

You will need a good spotter for this to help you take the load/implement up to the part of the lift where you’re mechanically strongest, now this can be done with the sam load (if advanced lifter), or you’d strip the load and have your partner create the necessary resistance in the isometric position (safer).

Essentially keep pressing into the weight/implement for as hard and as long as possible to maximise the overload stimulus.

Hold this position until complete muscle failure.

Parameters: 

• Loading 85+% 1RM for the chosen lift
• 3-5 reps per set 
• +1 Isometric hold
• 3+ sets 
• 3-7min rest after each set

Example:

Squat – 5×5
100kg x5 
105kg x5 

110kg x5
115kg x5
120kg x5,+1 isometric hold to fail 

16 – Forced Reps + Overload Eccentric + Isometric Holds

Combining this with the last two methods is a truly a recipe for complete muscle failure and intensity overload, it’s not to be used by inexperienced lifters.

The forced reps & overload eccentric are as mentioned before, the Isometric Holds are the icing on the cake because once you lose the concentric ability, then the eccentric you’ll find there is still strength to hold the load in some static positions. 

You will need a good spotter for this to help you take the load/implement up to the part of the lift where you’re mechanically strongest, now this can be done with the sam load (if advanced lifter), or you’d strip the load and have your partner create the necessary resistance in the isometric position (safer).

Hold this position until complete muscle failure.

Parameters: 

• Loading 85+% 1RM for the chosen lift
• 3-5 reps per set 
• + 2-3 part assisted forced reps 
• +1-2 overload eccentrics 
• +1 Isometric hold
• 3+ sets 
• 3-7min rest after each set

Example:

Squat – 5×5
100kg x5 
105kg x5 

110kg x5
115kg x5
120kg x5, +2-3 forced reps, + 1-2 overload eccentrics, +1 isometric hold to fail 

This combination of methods has been used to great effect, most notably by Dorian Yates & Mike Mentzer. While it’s certainly earned it’s merit, its not easy not he both and will create a lot of fatigue along with the stimulus to go with it. 

Use wisely. 

17 – Extended Sets – Drop Set Variation 

An odd variation of a drop set used to increase intensity, you will need small, ideally fractional plates for this – weighting 0.5-1kg.

You perform singles or doubles with this method, after each successful rep(s) you will take off 0.5-1kg per side and repeat for 4-6 total reps. 

The helps you keep the average intensity high.

Parameters: 

• Loading 85+% 1RM for the chosen lift
• 4-6 reps per set 
• 0.5-1kg weight drops each rep
• 3+ sets 
• 3-7min rest after each set

Example:

Squat – 5×5
125kg x1
124kg x1 

123kg x1
122kg x1
121kg x1

120kg x1
This is one set, you repeat this 3-5 times. 

18 – Pause Reps 

Simply yet very effective and most ideally done from the place where you’re mechanically disadvantaged, so for example in a bench press it will be not he chest for most people. 

Pausing for 4-6 seconds will reduce the myotatic reflex meaning you need to use raw strength to overcome the inertia and get the weight moving again. 

It’s great for overcoming plateaus. 

Parameters: 

• Loading 85+% 1RM for the chosen lift
• 2-3  reps per set 
• 3+ sets 
• 3-7min rest after each set

Example:

Squat – Pause in the bottom of the squat

100kg x3 – pause 6 seconds in the hole

100kg x3 – pause 6 second in the hole 

100kg x3 – pause 5 seconds in the hole

100kg x3 – pause 5 second in the hole
100kg x3 – pause 4 seconds in the hole

100kg x3 pause 4 second in the hole
End of sets, move on to next exercise.

18 – Pause Reps – Multiple Stops on Eccentric 

The reasons and logic are the same as with the bottom position pause rep, however this time you will pause 2-3 times on the eccentric portion of the lift, int he example of a squat you will pause at the 1/4 position, then the 1/2 position, then 3/4 and finally in the bottom of the squat, given the extended TUT 4 seconds for each pause will suffice for most people. 

Parameters: 

• Loading 85+% 1RM for the chosen lift
• 2-3  reps per set 
• 3-4 pauses total (4 seconds per pause)
• 3+ sets 
• 3-7min rest after each set

Example:

Squat – Pause in the bottom of the squat

100kg 3-4×2-3 – pause 4 seconds at 1/4, 1/2, 3/4 and bottom position
End of sets, move on to next exercise.

19 – Pause Reps – Multiple Stops on Concentric 

The opposite to the above, you pause int he bottom position and then again on the way up at the 3/4, 1/2 and 1/4 positions.

Parameters: 

• Loading 85+% 1RM for the chosen lift
• 2-3  reps per set 
• 3-4 pauses total (4 seconds per pause)
• 3+ sets 
• 3-7min rest after each set

Example:

Squat – Pause in the bottom of the squat

100kg 3-4×2-3 – pause 4 seconds at bottom position 3/4, 1/2, 1/4 

End of sets, move on to next exercise.

These  methods above are good for overcoming sticking points for those who don;t have access to accommodating resistance.

20 – Inertia Reps 

Also called dead-start or overcoming reps. 

It eliminates the stretch shortening cycle (myotatic reflex) option of storing kinetic energy.

You will be starting in the bottom position of a lift, then you proceed to lift from there and at the end of each rep you allow the weights to settle on either pins if pressing/squatting or the floor if deadlifting.

Funnily enough the deadlift itself is a lift based on overcoming inertia, and in each rep you’re really trying to let any excess stretch reflect dissipate so hat every rep requires full muscular contraction to move. 

This is a great methods for improving starting strength.

Parameters: 

• Loading 85+% 1RM for the chosen lift
• 4-6  reps per set 
• Pause 2-4 seconds between reps
• Start in end ROM to eliminate SSC
• 3+ sets 
• 3-7min rest after each set

Example:

Squat – Start at the bottom of the squat from pins (just below parallel)

100kg 6×4-6 – bottom position start.

End of sets, move on to next exercise.

Final Thoughts, all of the above work excellently for about 2-3 weeks for breaking plateaus.

When you relate this back to the post about frequency and the last part about accumulation and intensification blocks these would be the cherry on top of a training cycle before a rest week, after this you’d go in and retest for new personal bests.

In conclusion, with these 20 methods there are some you mustn’t use them more than perhaps 2-3times per year (heavy eccentrics, plyometric work specifically) which would be at the very end of a 12-16 week training block, and while some will scoff at this thinking they’re able to handle it. 

Speaking from experience you can’t, professional athletes can’t so keep the ego in check. 

In the next part you’ll find 20 more of the methods I use for accumulation in training for varied goals.

Before that though, if you have any questions please leave them down below.

Enjoy,
Ross