Reactive Training Systems

Anonymous

I have a meet March 28th, which is right about 8 weeks away. My question is when should I start my volume phase? Would I start 7 weeks out since that would get me through one volume/intensity phase and give me 1 week to de-load for the meet? _Dustin

w8lifteruf11 · w8lifteruf11

Hey Mike I was wondering if you think that I should start with a volume phase first then go into intensity after three weeks? Also What do you think of doing a macrocycle for 12 weeks of 3-volume, 6-intensity, 3-volume; or do you think I should do 3-V, 3-I, 3-V, 3-I?

Nick Morneau · Paul Lietz

Hey Mike it's Paul. I met you at the Raw Unity meet and talked with you for about 30 minutes about RTS to find out a little more about it. Congrats on all your great lifting it was awesome to watch you lift . I was the young dude who couldn't believe that you were only 23. Your amazing for how old you are. Anyway...

TRON · TRON

2000 lb Raw total!

JordanLinteris · JordanLinteris

Mike I got a few questions for ya. I have always believed that an individuals diet is just as important as the lifting program one does. Obviously without the sufficient ammount of protein and carbs and natural fats etc., you cannot get the gains that you should make by working your muscles. I was wonde...

Mike Tuchscherer · Mark Robinson

Hi Mike, Read your book with great interest so thanks very much for putting it out there. My question is regarding fatigue stops. You say that if you do say a tripple and its 8, then do it again and its 9 stop and move on you're done. What is the rational behind this and is there a case to be made for doing more a...

Mike Tuchscherer · Anonymous

I picked out my exercises for the program but I am having trouble putting them together. I don't know whether to do a 3 or 4 day per week program. Here is my exercise selection -Suit squats, Raw squat variation- Low box squat, Squat supplement- pause squat or high bar squat -DL assist- Reverse band dl,...

Brady Stewart · Brady Stewart

This discussion is for advanced and extra class lifters who are interested or has incorporated concentrated loading into there training. (Concentrated loading is dangerous and will make you more susceptible to injury. ) Since apparently there is little advantage for high class athletes to ut...

BobW · BobW

OK, so I was doing 15 rep squats yesterday, and it struck me that I could radically alter the RPEs based on how fast I do the reps. My normal rhythm on high-rep squatting is one rep every 10-15 seconds. That gives me time to take 4 or 5 nice measured, deep breaths in between every rep. Of course, the bar sta...

Nick Morneau · Nick Morneau

So I am almost finished getting all my stuff needed for my home gym. Nothing fancy except for my custom rack which I cant wait to get. But anyways its pretty simple just a platform with band hooks and my power rack with loads of weights. I am unsure if my idea for my platform will be enough to take the poundin...

Nick Morneau · Nick Morneau

So i got the manual from Santa this year. I have read over it multiple times already and it seems to make alot of sense but I am having trouble putting it all together. I am fairly advanced so I just cant see myself starting out at just the basic with fatigue stops. My conditioning and recovering ability is...

K-jay · K-jay

Hi, I read your book, and I think it was really good! I want to apply the genereal principles in the book to my own training, which is somewhat different than the templates in the book since I am a little more size-oriented and not a powerlifter. First, I will increase the reps a little by adding the rep r...

Nick Morneau · Nick Morneau

What is everybody using to work on the bottom of the squat. I dont have a huge weekness but its definitly something that I dont want to neglect either. I choose to do pause squats and ssb squats to work on the bottom. But ive never done pause squats so I am unsure. I dont want to go back to box squats, I didnt re...

Geir M · Geir M

Hi, I've just finished reading the book, and I must say it was quite intruiging and I am looking forward to trying this after finishing my current round of Sheiko. I do have a question about the cyclic exercises though. Are you supposed to cycle the rep ranges during the volume and intensity phase, or ju...

JordanLinteris · JordanLinteris

I am going to order some bands for bench since they seem to help a large ammount with deads and squats, question is though what to buy. I am not familiar with bands for benching and was wondering what the common band to use is. I see minis used often, and sometimes doubled I think. Should I order two sets of m...

BobW · BobW

How do you use chains with a DL? I wanted to use 2 sets of chains in my session last night, and no matter what I tried, the chains would either end up under the plates, meaning getting another rep was impossible without re-setting up, or at least one set of chains would just fall of mid-way through the lift....

sbarrick92 · sbarrick92

i've been following the posts on this site daily and getting a feel for program designs. I have been following the basic template(from manual) for a while now and am making progress. Wondering about more frequency based training in an off-season setting with next bench-only meet in April. Than...

MichaelG · MichaelG

I was wondering if anyone had any suggestions as to a good first squat suit. I squat with feet slightly outside of the shoulders, lift in the USAPL, and have a budget of about $140 (Christmas cash). I was thinking of just getting a z-suit since I imagine it would be very forgiving and leave some money in m...

Chad McMullin · Chad McMullin

Mike, did the snatch grip DL's yesterday and it went real well. My question is today my upper back is real sore. Is that normal when doing this exercise? Thanks, Chad

deanredzic · deanredzic

For Mike and anyone else. Contrast baths (plunge pool/spa): What ratio and times do people recommend. I have been reading 1:1 with 1 minute periods. but the posters at the recovery centre say 1 min hot, 30 seconds cold. What does everyone else do? ---------------------------------------- Grip: h...

Dan92109 · Dan92109

on 12-28-08 dynamic back deads on aerobics platform w/ blue bands finish w/ 335(1)(5sets) exersion9/9/8/8/9 stiff leg on aerobics 335(1)(5sets)e8/8/7/7/7 sumu normal 335(1)(5)e8/8/7/7/6 box squats w/ blue bands finish w/ 345(2)(4sets)e8/8/9/8 on 12-30-08 (last heavy day)[because holida...

Dano · Dano

I got the idea a couple months ago (from Eric Talmant) to try long pause(about 6 second) benches. Not a new trick by any means but man, have they improved my bench! I'm pausing weights for six seconds that were a tough touch-n-go a couple months ago. I'm using them as my primary bench movement on my &quo...

Mike Tuchscherer · Mike Tuchscherer

[youtube=http://www.youtube.com/watch?v=0l...

Little D.J. · Little D.J.

hey guys! Top end is clearly the weakness as you can tell by the title of the topic lol! SO whats up, what do you guys prefer for the top end, something like a below the knee rack pull or a deadlift with pretty heavy band tension. Enough where you can still pull around 70% of your 1RM straight weight max for a h...

Mike Tuchscherer · Brian

Hey guys, What do you feel is more effective fo powerlifting, a single set with say 5 reps or multiple sets, such as 3 sets of 2, and why do you think so? This would be earlier in a cycle. Later on you could use, a single set for a triple vs. 2 doubles, or a single if thats all you got. Reason i ask, is for years i tr...

Rich · Rich

What is the lowest percent that you count when determining your volume for an exercise.

JordanLinteris · JordanLinteris

I have been reading mixed reviews about pulling in a squat suit, and some people are claiming better numbers out of the squat gear then out of a deadlift suit by 50 pounds. Seems like getting to the bar would be hard with squat gear. Just curious what everyones experiences with this are before I try it out...

JordanLinteris · JordanLinteris

I recently picked up my old titan gear and F6 bench shirt from a few years back. They only have one ****ty comp on them but are pretty loose. Curious if I should use the gear on equipped days of just stay raw until i get tighter fitting gear. I am 240 right now, and was 278 when I work this stuff previously. I pu...

Tall · Tall

Hi Mike, How do you plan your workouts? How do you rotate your exercises and how do you build your sets / reps? Tall

Ron · Ron

Hi I am new your forum. I am new to RTS. I have read your book(very informative) and the posts/logs on the forum. I still have a some questions. I am going to start with the basic template and trying to figure out my RPE's. On the noncyclic(supplemental) exercises should sets and reps vary in volum...

Topic		Started By	Replies	Views	Last Post
	question about scheduling program (Preview) I have a meet March 28th, which is right about 8 weeks away. My question is when should I start my volume phase? Would I start 7 weeks out since that would get me through one volume/intensity phase and give me 1 week to de-load for the meet? _Dustin	Anonymous	1	890	Feb 1, 2009 by Anonymous
	Volume/Intensity- Paul Lietz (Preview) Hey Mike I was wondering if you think that I should start with a volume phase first then go into intensity after three weeks? Also What do you think of doing a macrocycle for 12 weeks of 3-volume, 6-intensity, 3-volume; or do you think I should do 3-V, 3-I, 3-V, 3-I?	w8lifteruf11	1	1049	Jan 31, 2009 by Mike Tuchscherer
	ply-wood bench press on lower end bench day? (Preview) Hey Mike it's Paul. I met you at the Raw Unity meet and talked with you for about 30 minutes about RTS to find out a little more about it. Congrats on all your great lifting it was awesome to watch you lift . I was the young dude who couldn't believe that you were only 23. Your amazing for how old you are. Anyway...	Paul Lietz	2	948	Jan 29, 2009 by Nick Morneau
	Congratulations Big Mike on your huge raw total this weekend (Preview) 2000 lb Raw total!	TRON	7	923	Jan 29, 2009 by jwzrd
	Diet/Calorie intake questions. (Preview) Mike I got a few questions for ya. I have always believed that an individuals diet is just as important as the lifting program one does. Obviously without the sufficient ammount of protein and carbs and natural fats etc., you cannot get the gains that you should make by working your muscles. I was wonde...	JordanLinteris	8	1937	Jan 23, 2009 by Mike Tuchscherer
	Fatigue Stops (Preview) Hi Mike, Read your book with great interest so thanks very much for putting it out there. My question is regarding fatigue stops. You say that if you do say a tripple and its 8, then do it again and its 9 stop and move on you're done. What is the rational behind this and is there a case to be made for doing more a...	Mark Robinson	10	2639	Jan 22, 2009 by Mike Tuchscherer
	Have some questions about putting together program (Preview) I picked out my exercises for the program but I am having trouble putting them together. I don't know whether to do a 3 or 4 day per week program. Here is my exercise selection -Suit squats, Raw squat variation- Low box squat, Squat supplement- pause squat or high bar squat -DL assist- Reverse band dl,...	Anonymous	3	965	Jan 21, 2009 by Mike Tuchscherer
	Incorporating Concentrated Loading (Preview) This discussion is for advanced and extra class lifters who are interested or has incorporated concentrated loading into there training. (Concentrated loading is dangerous and will make you more susceptible to injury. ) Since apparently there is little advantage for high class athletes to ut...	Brady Stewart	1	3265	Jan 18, 2009 by Mike Tuchscherer
	Higher Rep Sets: RPE, etc (Preview) OK, so I was doing 15 rep squats yesterday, and it struck me that I could radically alter the RPEs based on how fast I do the reps. My normal rhythm on high-rep squatting is one rep every 10-15 seconds. That gives me time to take 4 or 5 nice measured, deep breaths in between every rep. Of course, the bar sta...	BobW	4	1219	Jan 17, 2009 by Mike Tuchscherer
	Building your home gym? (Preview) So I am almost finished getting all my stuff needed for my home gym. Nothing fancy except for my custom rack which I cant wait to get. But anyways its pretty simple just a platform with band hooks and my power rack with loads of weights. I am unsure if my idea for my platform will be enough to take the poundin...	Nick Morneau	7	3031	Jan 16, 2009 by Ron
	Having trouble figuring out how to start my rts training (Preview) So i got the manual from Santa this year. I have read over it multiple times already and it seems to make alot of sense but I am having trouble putting it all together. I am fairly advanced so I just cant see myself starting out at just the basic with fatigue stops. My conditioning and recovering ability is...	Nick Morneau	10	2545	Jan 15, 2009 by Nick Morneau
	RTS with different template and goals (Preview) Hi, I read your book, and I think it was really good! I want to apply the genereal principles in the book to my own training, which is somewhat different than the templates in the book since I am a little more size-oriented and not a powerlifter. First, I will increase the reps a little by adding the rep r...	K-jay	3	1458	Jan 14, 2009 by K-jay
	exercises to work the bottom of the squat (Preview) What is everybody using to work on the bottom of the squat. I dont have a huge weekness but its definitly something that I dont want to neglect either. I choose to do pause squats and ssb squats to work on the bottom. But ive never done pause squats so I am unsure. I dont want to go back to box squats, I didnt re...	Nick Morneau	5	1929	Jan 14, 2009 by Scott Baquet
	Question about Cyclic (Preview) Hi, I've just finished reading the book, and I must say it was quite intruiging and I am looking forward to trying this after finishing my current round of Sheiko. I do have a question about the cyclic exercises though. Are you supposed to cycle the rep ranges during the volume and intensity phase, or ju...	Geir M	1	914	Jan 11, 2009 by Mike Tuchscherer
	Bands for benching. (Preview) I am going to order some bands for bench since they seem to help a large ammount with deads and squats, question is though what to buy. I am not familiar with bands for benching and was wondering what the common band to use is. I see minis used often, and sometimes doubled I think. Should I order two sets of m...	JordanLinteris	6	891	Jan 11, 2009 by JordanLinteris
	Deadlift with Chains: Setup (Preview) How do you use chains with a DL? I wanted to use 2 sets of chains in my session last night, and no matter what I tried, the chains would either end up under the plates, meaning getting another rep was impossible without re-setting up, or at least one set of chains would just fall of mid-way through the lift....	BobW	2	999	Jan 10, 2009 by Chad McMullin
	RTS Bench Training (Preview) i've been following the posts on this site daily and getting a feel for program designs. I have been following the basic template(from manual) for a while now and am making progress. Wondering about more frequency based training in an off-season setting with next bench-only meet in April. Than...	sbarrick92	3	853	Jan 9, 2009 by Mike Tuchscherer
	First Squat Suit (Preview) I was wondering if anyone had any suggestions as to a good first squat suit. I squat with feet slightly outside of the shoulders, lift in the USAPL, and have a budget of about $140 (Christmas cash). I was thinking of just getting a z-suit since I imagine it would be very forgiving and leave some money in m...	MichaelG	7	954	Jan 8, 2009 by MichaelG
	snatch grip DL question for Mike (Preview) Mike, did the snatch grip DL's yesterday and it went real well. My question is today my upper back is real sore. Is that normal when doing this exercise? Thanks, Chad	Chad McMullin	3	1072	Jan 4, 2009 by Brady Stewart
	Recovery methods, grip strength and other questions. (Preview) For Mike and anyone else. Contrast baths (plunge pool/spa): What ratio and times do people recommend. I have been reading 1:1 with 1 minute periods. but the posters at the recovery centre say 1 min hot, 30 seconds cold. What does everyone else do? ---------------------------------------- Grip: h...	deanredzic	9	1655	Jan 3, 2009 by TRON
	What should my Deadlift Contest Opener Be Jan 25 (Preview) on 12-28-08 dynamic back deads on aerobics platform w/ blue bands finish w/ 335(1)(5sets) exersion9/9/8/8/9 stiff leg on aerobics 335(1)(5sets)e8/8/7/7/7 sumu normal 335(1)(5)e8/8/7/7/6 box squats w/ blue bands finish w/ 345(2)(4sets)e8/8/9/8 on 12-30-08 (last heavy day)[because holida...	Dan92109	0	655	Dec 31, 2008 by Dan92109
	Pause benches (Preview) I got the idea a couple months ago (from Eric Talmant) to try long pause(about 6 second) benches. Not a new trick by any means but man, have they improved my bench! I'm pausing weights for six seconds that were a tough touch-n-go a couple months ago. I'm using them as my primary bench movement on my &quo...	Dano	3	985	Dec 31, 2008 by Randall_Truscott
	Solo Bench Shirt Work (Preview) [youtube=http://www.youtube.com/watch?v=0l...	Mike Tuchscherer	7	1403	Dec 19, 2008 by Bloodylawngym
	band pull vs rack pulls (Preview) hey guys! Top end is clearly the weakness as you can tell by the title of the topic lol! SO whats up, what do you guys prefer for the top end, something like a below the knee rack pull or a deadlift with pretty heavy band tension. Enough where you can still pull around 70% of your 1RM straight weight max for a h...	Little D.J.	2	811	Dec 15, 2008 by Andrew Hollenbeck
	Sets vs Reps opinion (Preview) Hey guys, What do you feel is more effective fo powerlifting, a single set with say 5 reps or multiple sets, such as 3 sets of 2, and why do you think so? This would be earlier in a cycle. Later on you could use, a single set for a triple vs. 2 doubles, or a single if thats all you got. Reason i ask, is for years i tr...	Brian	6	3183	Dec 12, 2008 by Mike Tuchscherer
	Calculating Volume (Preview) What is the lowest percent that you count when determining your volume for an exercise.	Rich	5	915	Dec 11, 2008 by Nick U
	Squat suit or deadlift suit to pull in...?? (Preview) I have been reading mixed reviews about pulling in a squat suit, and some people are claiming better numbers out of the squat gear then out of a deadlift suit by 50 pounds. Seems like getting to the bar would be hard with squat gear. Just curious what everyones experiences with this are before I try it out...	JordanLinteris	9	6601	Dec 9, 2008 by JordanLinteris
	Loose gear. (Preview) I recently picked up my old titan gear and F6 bench shirt from a few years back. They only have one ****ty comp on them but are pretty loose. Curious if I should use the gear on equipped days of just stay raw until i get tighter fitting gear. I am 240 right now, and was 278 when I work this stuff previously. I pu...	JordanLinteris	12	1297	Dec 7, 2008 by deanredzic
	Workout Planning ( 1 2 ) (Preview) Hi Mike, How do you plan your workouts? How do you rotate your exercises and how do you build your sets / reps? Tall	Tall	25	3735	Dec 4, 2008 by Mike Tuchscherer
	New Guy questions (Preview) Hi I am new your forum. I am new to RTS. I have read your book(very informative) and the posts/logs on the forum. I still have a some questions. I am going to start with the basic template and trying to figure out my RPE's. On the noncyclic(supplemental) exercises should sets and reps vary in volum...	Ron	1	781	Nov 28, 2008 by Mike Tuchscherer
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