Great. Your training template is off the charts. You have really got some things figured out which is not an easy thing to do. I have several questions so here we go. How do you measure stress of the workout, is it percents of weight used, NL, time, percieved effort, etc? For your fatigue to 5%, could you explain the process? How do you pre determine what NL or sets you will do for a week or a cycle, also percent for that cycle. How would you adjust things for a master lifter. Also you mentioned a manual in some post, do you have some suggested readings. I am sure there will be more, as I keep reading the posts on the forum.
The stress of a workout is basically how long it takes you to recover. That is determined by the Fatigue Percent. The process of how Fatigue percents work is like this:
Think of it as a loss of capability. 5% fatigue just means you lose 5% of your capability due to fatigue. So, if you did ths:
Squat 385x3 @8 405x3 @9 385x3x2 @8 385x3 @9
That represents a 5% loss of capability. I go over this in more detail in my book (hopefully I'll be able to release it soon).
How to program a cycle is tough. The details are really beyond the scope of what I have time to answer right now (sorry!), but here's a general process:
Start big. Figure out how much time you have to train from one meet to the next. Break that down into phases that tell you broad-level what your focus is for that particular stage (raw work, gear work, rehab, etc). Break each phase into training blocks that focus on either Volume methods or Intensity methods. Pretty much alternate (some exceptions) and end with Intensity. From there, plan the stress of each week working backwards. It you don't know how to use stress, plan volume (but learn stress!). Then plan the overarching weekly intensity also working backwards. Give respect to which training block you are in. Then plan the intensity (as a percent of 1RM) for the main lift working backwards. Give respect to the block you are in and the weekly intensity that is programmed. Then determine your exercise selection. Remember to look at your Phase selection. Then plan the details of each block one block at a time. This included determining volumes for the main lifts and the entire protocol for any other exercises (volume and intensity). The rest is excecution!
As far as suggested reading... As everyone else does, I reccommend the Russian Manuals. I also reccommend the Inno-Sport book. It's hard to read and alot of it is useless, but there are a few gems in there. Strength Training for All Sports by Hartmann and Tunnemann is an enlightening read I've heard the Kilgore books are good I've heard Periodization Breakthrough by Kramer and Fleck is good. But read everything you can get your hands on. And question all of it. Thankfully, all this stuff makes logical sense if you gather a deep enough understanding of the processes involved.
Thanks for the reply. On the stress you refered to for the periodization cycles, is that low, medium or high depending on the combination of volume and intensity? Ie high volume/low intensity week equals a medium week? Also to figure out the stress (ie 5%) does that happen to be based off of optimal reps at a given percentage found in the prilipin table/chart?
Intensity determines the training effect to a large extent, so it makes sense to program this aspect. The stress of a period of time determines the magnitude of the training effect, so it makes sense to program this aspect. If we program these things, then we can gather the volume to use. Volume becomes a dependant variable.
Sorry for the confusion. Above you mentioned a 5% loss of capability. Is there a system you use to determine what a 3% or 5% or 7% loss of capability is? I would assume it is a combination of ave intensity and volume, so there must be a volume range at a given % of bar intensity. I appreciate you time in answereing questions and will keep reading everyones posts to pick up the theory behind the system. Hopefully start posting my workouts soon?
Hi Rich, I'm not Mike, but I believe he gave you the answer up above.
Mike Tuchscherer wrote:
The stress of a workout is basically how long it takes you to recover. That is determined by the Fatigue Percent. The process of how Fatigue percents work is like this:
Think of it as a loss of capability. 5% fatigue just means you lose 5% of your capability due to fatigue. So, if you did ths:
Squat 385x3 @8 405x3 @9 385x3x2 @8 385x3 @9
That represents a 5% loss of capability. I go over this in more detail in my book (hopefully I'll be able to release it soon).
There are other ways to calculate fatigue, but in my short experience with the system using the drop in intensity is the most user friendly (405-405*.05=385, with the reps and RPE staying constant this reflects a 5% drop in capability).
And yes, there are other ways to calculate your fatigue levels. I refer to it as a loss of capability because if you come up with a good absolute frame of reference (such as a fairly accurate daily estimated 1RM), determining a percent loss of capability is easy. It could be a drop in weight on the bar, increased effort, decreased reps, or any combination. There are other ways too -- you just need a frame of reference so you can measure the fatigue you induced.
