Seek Novelty Personality Environment Predictable Unpredictable - PowerPoint PPT Presentation

Seek Novelty Personality Environment Predictable Unpredictable Seek Stability

Seek Novelty Predictable Unpredictable Seek Stability

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1. Establish 1RM (performance) 2. Plan the training block/phase 3. Rinse and repeat

How to Establish 1RM True 1RM test Reps To Failure Load-Velocity Estimation Through Iteration

Reps To Failure 1RM = (Weight x Reps x 0.0333) + Weight 1RM = (150kg x 5reps x 0.0333) + 150kg 1RM = 25 + 150 1RM = 175kg

Reps To Failure

Exertion – Reps In Reserve (RIR) Concept Exertion Levels Exertion Levels Max Medium Hard Max Medium Hard Load Near Max Exertion Hard Exertion Near Max Exertion Hard Exertion %1RM # Reps %1RM Exertion Exertion Exertion Exertion levels (NME) (HE) (NME) (HE) (ME) (MHE) (ME) (MHE) Max reps 1 rep short 2 reps short 3 reps short 4 reps short 5 reps short 6 reps short Max reps 1 rep short 2 reps short 3 reps short 4 reps short 5 reps short 6 reps short 1 100% 100% 95% 92% 89% 86% 83% 81% 100% 1 2 1 95% 95% 92% 89% 86% 83% 81% 79% Heavy+ 95% 2 3 2 1 92% 92% 89% 86% 83% 81% 79% 77% 92% 3 4 3 2 1 89% 89% 86% 83% 81% 79% 77% 75% 89% 4 86% 5 4 3 2 1 5 86% 86% 83% 81% 79% 77% 75% 73% Heavy 6 5 4 3 2 1 83% 83% 81% 79% 77% 75% 73% 71% 83% 6 81% 7 6 5 4 3 2 1 7 81% 81% 79% 77% 75% 73% 71% 70% 8 7 6 5 4 3 2 79% 79% 77% 75% 73% 71% 70% 68% 79% 8 9 8 7 6 5 4 3 77% 77% 75% 73% 71% 70% 68% 67% 77% 9 10 9 8 7 6 5 4 75% 75% 73% 71% 70% 68% 67% 65% Medium 75% 10 11 10 9 8 7 6 5 73% 73% 71% 70% 68% 67% 65% 64% 73% 11 12 11 10 9 8 7 6 71% 71% 70% 68% 67% 65% 64% 63% 71% 12 13 12 11 10 9 8 7 70% 70% 68% 67% 65% 64% 63% 62% 70% 13 14 13 12 11 10 9 8 68% 68% 67% 65% 64% 63% 62% 61% 68% 14 15 14 13 12 11 10 9 67% 67% 65% 64% 63% 62% 61% 67% 15 16 15 14 13 12 11 10 65% 65% 64% 63% 62% 61% 65% 16 Light 64% 17 16 15 14 13 12 11 17 64% 64% 63% 62% 61% 18 17 16 15 14 13 12 63% 63% 62% 61% 63% 18 19 18 17 16 15 14 13 62% 62% 61% 62% 19 20 19 18 17 16 15 14 61% 61% 61% 20

Assistance Exercises Source: Dan Baker

GUESS!! Train Update Monitor Test

Estimation Through Iteration

Predicted 1RM from Load and RIR during training 1RM = (Weight x (Reps + RIR) x 0.0333) + Weight 1RM = (100kg x (5 + 3) x 0.0333) + 100kg 1RM = (100kg x 8 x 0.0333) + 100kg 1RM = 25 + 100 1RM = 125kg

Squat 3x5 @75% Bench Press 3x5 @80% Upper Body Row 3x8-12 Reps Lower Body Pull 3x8-12 Reps Core (Rotational)

Squat 1x5 @75% Upper Body Row 3x8-12 Reps Squat 1x5 @75% Lower Body Pull 3x8-12 Reps Squat 1x5 @75% Core (Rotational) Squat 1x5 @75% Upper Body Row 3x8-12 Reps Squat 1x5 @75% Lower Body Pull 3x8-12 Reps Squat 1x5 @75% Source: Charles Staley https://www.t-nation.com/training/hub-and-spoke-method Core (Rotational)

Horizontal Monday Tuesday Wednesday Thursday Friday Saturday Sunday Back Squat Week 1 Variation 3 x5 @75% Week 2 Vertical Progression Week 3 Week 4

Divisible and Not-Divisible Approach Or “Traditional” and “Randomized”

Workouts/Exercises Workouts/Exercises Set and Rep Schemes Set and Rep Schemes A 1 1. Back Squat 3 x5 @80% 2. Bench Press 3. Pull-Up B 2 1. Box Squat 3 x3 @85% 2. Military Press 3. Row C 3 1. Front Squat 3 x8 @75% 2. Floor Press 3. Bench Pull

A A A B A B 1. Back Squat 1. Back Squat 1. Back Squat 1. Box Squat 1. Back Squat 1. Box Squat 2. Bench Press 2. Bench Press 2. Bench Press 2. Military Press 2. Bench Press 2. Military Press 3. Pull-Up 3. Pull-Up 3. Pull-Up 3. Row 3. Pull-Up 3. Row 1 2 1 1 1 2 3 x5 @80% 3 x3 @85% 3 x5 @80% 3 x5 @80% 3 x5 @80% 3 x3 @85% Next progression stage Next progression stage Next progression stage Next progression stage Next progression stage Next progression stage A A A B A B 1. Back Squat 1. Back Squat 1. Back Squat 1. Box Squat 1. Back Squat 1. Box Squat 2. Bench Press 2. Bench Press 2. Bench Press 2. Military Press 2. Bench Press 2. Military Press 3. Pull-Up 3. Pull-Up 3. Pull-Up 3. Row 3. Pull-Up 3. Row 1 2 1 1 1 2 3 x6 @80% 3 x6 @80% 3 x3 @90% 3 x6 @80% 3 x6 @80% 3 x3 @90% Next progression stage Next progression stage Next progression stage Next progression stage Next progression stage Next progression stage 2:2 = 1 1:2 = 0.5 2:1 = 1 2:2 = 1 2:1 = 1 1:2 = 0.5

A B C 1. Back Squat 1. Box Squat 1. Front Squat 2. Bench Press 2. Military Press 2. Floor Press 3. Pull-Up 3. Row 3. Bench Pull 1 2 3 3 x5 @80% 3 x3 @85% 3 x8 @75% Next progression stage Next progression stage A B C 1. Back Squat 1. Box Squat 1. Front Squat 2. Bench Press 2. Military Press 2. Floor Press 3. Pull-Up 3. Row 3. Bench Pull 1 2 3 3 x6 @80% 3 x3 @90% 4 x8 @75% Next progression stage Next progression stage 3:3 = 1 3:3 = 1

What if it is un-divisible? Extends the variation (horizontal planning) before the next progression step A B A B A B 1. Back Squat 1. Box Squat 1. Back Squat 1. Box Squat 1. Back Squat 1. Box Squat 2. Bench Press 2. Military Press 2. Bench Press 2. Military Press 2. Bench Press 2. Military Press 3. Pull-Up 3. Row 3. Pull-Up 3. Row 3. Pull-Up 3. Row 1 2 3 1 2 3 Vertical planning (Progression) 3 x5 @80% 3 x3 @85% 3 x8 @75% 3 x5 @80% 3 x3 @85% 3 x8 @75% Next progression stage Next progression stage A B A B A B 1. Back Squat 1. Box Squat 1. Back Squat 1. Box Squat 1. Back Squat 1. Box Squat 2. Bench Press 2. Military Press 2. Bench Press 2. Military Press 2. Bench Press 2. Military Press 3. Pull-Up 3. Row 3. Pull-Up 3. Row 3. Pull-Up 3. Row 1 2 3 1 2 3 3 x6 @80% 3 x3 @90% 4 x8 @75% 3 x6 @80% 3 x3 @90% 4 x8 @75% Next progression stage Next progression stage 2:3 = 0.66 3:2 = 1.5

Re Retest 1RM Op Open s sets 2x5 @80%, 1x5+ @80% Ad Adjust t 1RM 1RM Upper Body: +2.5kg Lower Body: +5kg Adjust perce centages in programs Cycle 1: 3x5 @70%, 3x5 @75%, 3x5 @80% Cycle 2: 3x5 @72%, 3x5 @77%, 3x5 @82%

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Robust > Optimal “When faced with significant irreducible uncertainty, the robustness of the approach is more relevant to its future performance than its optimality”

What needs to be done? Uncertainty perspective Method #1 Method #2 Method #3 Method #4 Method #5 Method #6 Method #7 Method #8 Heuristic #2 : 1/N (Cover the “downside”) Heuristic #1 : Minimize the number of buckets Distribute the “load” (training time) as equally as (make it simple) – possible (Barbell Strategy #1) The lowest complexity that “functions” (MVP) Jordan Peterson on “functional significance” Heuristic #3 : Invest in “upside” Emphasis based on the identified need(s), OR rotate over time [summated microcycle] (OR BOTH)

When it needs to be done? Uncertainty perspective Method #1 Method #2 Method #3 Method #4 Predictable Unpredictable Find optimal solution Use 1/N Heuristic