Quick Programming Strategies: 4/28/09
Written on April 28, 2009 at 9:01 am, by Eric Cressey
I figured I’d start up a mini-series of sorts here where I discuss some of the little changes you can make to programs to get big results.
Many intermediate lifters get stuck in a middle ground with respect to heavy loading in their quest to build strength. Obviously, they know that, as a general rule of thumb, they need to use some heavier loading at least once a week in the 1-5 rep range to build strength. And, a lot of them (at least those who have read my stuff and other articles at T-Nation and EliteFTS) know that dynamic work – in this case, speed squats, deadlifts, and bench presses – is a great way to train bar speed and rate of force development – all while improving technique with submaximal weights.
So, here you have two separate training sessions out of the week: one for maximal loading, and the other for speed. That said, a lot of these intermediates also are still new enough to the iron game that they can handle a bit more loading in the 85-100% range.
With that in mind, I’ll often plug in heavy “work-ups” following speed work. So, a lifter might do eight sets of two reps on the bench press, and then work up to a heavy set of 1-3 reps after those eight sets. This not only serves as a way to add in some extra volume in the traditional strength rep-ranges, but also allows a lifter to build in some testing to the program and continuosly monitor progress.
I’ll typically only do this 1-2 times a month, and as a general rule of thumb, it will come in a higher volume week that follows a lower volume week. So, in my high-medium-very high-low set-up, it would take place during weeks 1 and/or 3.
For more strength building strategies like this at a great price, check out Maximum Strength.
Category Blog | Tags: Bench Press, Building The Efficient Athlete, Deadlift, Magnificent Mobility, Maximum Strength, Rotator Cuff Exercises, Rotator Cuff Rehab, Shoulder Exercises, Shoulder Health, Shoulder Impingement, Shoulder Pain, Shoulder Rehab, Unstable Surface Training, Weight Lifting Program
|
April 28th, 2009 at 9:45 pm
Good post Eric, I always wondered why there were a few heavy sets following the speed work every now and then. Makes a lot of sense.
May 12th, 2009 at 9:12 pm
I like that trick a lot. It also got me to stop labeling “max effort day” and “speed day” so literally in my mind. I recently did a sumo 1RM at the beginning of a dynamic workout. I was supposed to do speed sumos but the warmups felt so good that I decided to max out. Why not? Sumo is less weight and less stressful for me than regular deads even if it’s 305lbs. I set an easy sumo PR then went on with the rest of the workout as planned.
Likewise, i learned hi-rep assistance work is necessary, especially for skinny bastards like me. For too long my assistance work never broke 6 reps. I got away with this on lower body (although progress did get too slow) but my bench press stayed at 170 for over a year. Now with hi-rep assistance tacked on, I am clearly a bit bigger. Gotta have those hi-rep exercises cause ya can’t flex bone!