Reactive Training Systems

Date: Jul 16, 2008

Weeks on a cycle

Mike Tuchscherer · Guru

The length of each phase depends on how it fits into your overall cycle. The range I would say is 2-5 weeks each, with 3-4 weeks being average.

As far as deloading, I typically don't "deload" in the common sense of the word. I do manage the stress of my training to make sure I'm recovering when I need to. For me, this means programming mostly medium stress weeks, but also putting some low stress weeks to balance out the high stress weeks. A low stress workout is still serious -- it's just short.

Hope that helps!

Date: Jul 16, 2008

That helps a bunch thanks. I am getting my stuff ready for Collegiate nationals next April.

Basically my plan is to have 3-4 weeks volume followed by 3-4 weeks of intensity training followed by 1 deload week which at the end of that week will be an assessment day which I will test my max lifts on the lifts that I am working. Whether that assessment day be a general assessment or finding a local meet to enter.

The 7-8 week phases will either be all raw, half raw/half geared, half raw/half raw but gear emphasis, or full gear.

To get accustomed to the volume I plan on taking it only 3 days a week for the first 7 weeks. This will be similar to Mike Bridge's system. Then I will go into the 4 day a week program.

Right now I am lifting 4 days a week, basically old school/westside combo. Squat monday, bench tuesday, deadlift either wednesday or thursday, and upper bench/speed bench either thursday or friday. I do fasted, steady-state cardio in the AM usually 2-3 days a week. Saturdays I sometimes will throw in a crossfit workout or complex's to stay in good shape. Also to deplete my glycogen stores more as I am on the Anabolic Diet with my carb up being the weekends.

I feel I am on the right track as far as my lifting goes. If there is anything you see from what I've said that I could change, that would be great. I could also send you a more detailed log of my plan and what I've been doing to give you a better idea.

Mike Tuchscherer · Guru

Looks good from an overview standpoint. Keep a log and I'll do my best to keep an eye out.

Date: Jul 19, 2008

So hows this look for a routine? Ex1, Ex2, and Ex3 are based on the 3 exercises for the day as you laid out in the IronGodz log on page 6. I just looked through and picked out the main exercises you use and I will be using one of those on any given day. I will use the same exercises for 3-4 weeks straight, then switch them up. I will also have an extra day on tues/thurs and do cardio/complexes/crossfit/random hypertrophy exercises.

Week 1: Medium Volume/Medium Intensity Week 5: Medium Volume/High Intensity

Week 2: High Volume/Medium Intensity Week 6: Low Volume/High Intensity

Week 3: High Volume/High Intensity Week 7: Medium Volume/Medium Intensity

Week 4: Medium Volume/Low Intensity Week 8: Deload (Low Volume, Med Intensity)

Monday

Wednesday

Friday

Saturday

1

Ex1: 5-6x2-4@8-9

Ex2: 5-7x2-4@8-9

Ex3: 3-4x6@8-9

Ex1: 5-7x2-4@8-9

Ex2: 5-6x2-4@8-9

Ex3: 3-4x6-8@8-9

Ex1: 5-6x2-4@8-9

Ex2: 5-7x2-4@8-9

Ex3: 4-5x5-6@8-9

Ex1: 5-7x2-4@8-9

Ex2: 5-6x2-4@8-9

Ex3: 3-5x5-8@8-9

2

Ex1: 8-9x2@6-9

Ex2: 5-7x2-4@8-9

Ex3: 4-5x6-8@8-9

Ex1: 5-7x2-4@8-9

Ex2: 5-7x2-4@8-9

Ex3: 5x6-8@8-9

Ex1: 5-7x2-3@8-9

Ex2: 8-9x2@6-9

Ex3: 4-5x5-6@8-9

Ex1: 6x3-4@8-9

Ex2: 8-9x2@6-9

Ex3: 4-5x6-8@8-9

3

Ex1: 5-7x1-4@8-10

Ex2: 5-6x2-4@7-8

Ex3: 4-5x4@8-9

Ex1: 5-7x1-4@8-10

Ex2: 5-7x1-4@8-10

Ex3: 4-5x6-8@8-9

Ex1: 5-7x1-4@8-10

Ex2: 5-7x1-4@8-10

Ex3: 4-5x4-6@8-9

Ex1: 5-6x2-3@8-9

Ex2: 5-7x2-4@8-10

Ex3: 4-5x6-8@8-9

4

Ex1: 5-6x2-4@7-8

Ex2: 5-7x2-4@7-8

Ex3: 3-4x6@8-9

Ex1: 5-7x2-4@7-8

Ex2: 5-6x2-4@7-8

Ex3: 3-4x6-8@8-9

Ex1: 5-6x2-4@7-8

Ex2: 5-7x2-4@7-8

Ex3: 4-5x5-6@8-9

Ex1: 5-7x2-4@7-8

Ex2: 5-6x2-4@7-8

Ex3: 3-5x5-8@8-9

5

Ex1: 5-6x1-3@8-9

Ex2: 5-7x2-4@8-9

Ex3: 3-4x6@8-9

Ex1: 5-7x1-3@9-10

Ex2: 5-6x1-3@9-10

Ex3: 3-4x6-8@8-9

Ex1: 5-6x1-3@9-10

Ex2: 5-7x1-3@9-10

Ex3: 4-5x5-6@8-9

Ex1: 5-7x2-4@8-9

Ex2: 5-6x2-4@7-8

Ex3: 3-5x5-8@8-9

6

Ex1:4-5x1-2@9-10

Ex2: 4-5x2-3@8-9

Ex3: 4-5x6-8@8-9

Ex1: 4-5x1-2@9-10

Ex2: 4-5x1-2@9-10

Ex3: 4-5x6-8@8-9

Ex1: 4-5x1-2@9-10

Ex2: 4-5x1-2@9-10

Ex3: 4-5x6-8@8-9

Ex1: 4-5x1-2@9-10

Ex2: 4-5x1-2@9-10

Ex3: 4-5x6-8@8-9

7

Ex1: 4-5x1-2@9-10

Ex2: 5-7x2-4@8-9

Ex3: 3-4x6@8-9

Ex1: 4-5x1-2@9-10

Ex2:4-5x1-2@9-10

Ex3: 3-4x6-8@8-9

Ex1: 4-5x1-2@9-10

Ex2: 4-5x1-2@9-10

Ex3: 4-5x5-6@8-9

Ex1: 5-7x2-4@8-9

Ex2: 4-5x1-2@9-10

Ex3: 3-5x5-8@8-9

8

All 3: 3x2-3@70-80%

All 3 Raw: 3x3@60-75%

USAPL NE Regionals

Mike Tuchscherer · Guru

I didn't go thoroughly through this, but here's what I noticed:

-Your ranges for reps are often too wide for this format of planning. 1-4 reps is just too much. What was your logic here?

-Can you explain the process you used to come up with this block of training? If you used a logical process from the top down, I'm sure it's fine. If not, then the whole thing should be re-evaluated.

Let's dig a little deeper and see if we can set something up.

Date: Jul 19, 2008

to answer your questions:

1) the sets/reps both have ranges because on any given day I may want to do doubles or I may want to do a set of 4. I ranged the sets too so I will keep the total volume for the day near the same. I.E. 5x4@8-9 is nearly the same as 7x3@8-9. Within 1 rep at 8-9 RPE. I like this variety to keep me in it mentally. As long as I'm keeping the same total volume/intensity for the day/week, I didn't see this as a problem.

2) I made this routine with a goal of 4 weeks volume - 3 weeks intense - 1 week deload. Seeings as how I'm more used to a westside/old school routine at the present time, I threw in a lower volume week at week 4 to recoup better for the 3 weeks of intense work coming up. If I am feeling fully recovered going into week 4, however, i will keep the volume up.

I have done very similar training to what your training was previous to using RTS. Basically the Mon-tues-thurs-fri for 8-10 week periodization cycles and every now and then use a concentrated volume work such as the Smolov squat routine. I was at worlds with you in Bulgaria. I also won subjunior worlds last year and have 3 world records so I'm not new to the game. I just am new to this style of training. I have not used high volume work as my base before because until college started, I have been training at my home gym which is in my garage with no heat control. Summer weather in NY (hot n humid) does not favor high volume routines. I get through my main lift work as fast as possible and then do my assistance work because the main lift work is enough to make me nearly puke every workout with the heat. Probably rambled a lil much there but thats the background basically.

Thanks for this help Mike. I really appreciate it. I know you're a very busy guy and taking the time to help alot of other people out with these routines is very generous.

Mike Tuchscherer · Guru

I remember you. At first I thought, "his name sounds familiar," and then I remembered hearing your name a lot in Bulgaria....

I don't mean to be condescending -- I just have a lot of questions about how your thought process goes.

your answers...
1) that's fine, but your intensity will range widely. A range of 1-4 @8-9 will produce volumes ranging from 75-95%. No offense, but that's basically no guideline at all.

2) I like that reasoning.

Andrew Hollenbeck · Senior Member

I won't be really ranging my reps as much as it sounds on there. It basically means that I'm going to go out with a rep range set in mind, lets say 6x3@8-9. I may throw in a single or double in the middle of that. I noticed on many of your days this happend which is why I just ranged it. I didn't really mean that my reps would range that much. (365x3x3, 385x1, 365x2x3) that would be what I mean by the ranges I have set really. At the end of the week, I will make sure that my volume/intensity is on target for what I want, even if 1 day is higher and 1 day is lower volume or whatever. Does that make sense?

Weekly, I will have a set amount of sets/reps I want in an RPE/% range and I will hit close to that target. If i go high on 1 day, I will just go a little lower on another. It sounds like I'm ranging it a lot without much standardation but when I actually do it, it will be very strict. I'm a few weeks out from starting this right now so its loose at the moment.

Mike Tuchscherer · Guru

That sounds like a good idea. Not far from what I'm doing, just more involved.

My only suggestion at this point - which it appears you thought of already - is to have a target in mind.

Date: Jul 22, 2008

Hey Mike, I took what you said and made a very well thought out plan instead of the ranges. I made a volume and intensity scale of 1-4. Basically this is the plan.

Week 1: Volume 4 (170 reps per body part - upper/lower)/Intensity 2 (RPE 7-8)
Week 2: Volume 2 (100 reps)/Intensity 3 (RPE 8-9)
Week 3: Volume 3 (135 reps)/Intensity 4 (RPE 9-10)
Week 4: Volume 2 (100 reps)/Intensity 2 (RPE 7-8)
Week 5: Volume 4 (170 reps)/Intensity 3 (RPE 8-9)
Week 6: Volume 3 (135 reps)/Intensity 4 (RPE 9-10)
Week 7: Volume 2 (100 reps)/Intensity 2 (RPE 7-8)
Week 8: Meet week, Monday all lifts 3x3 @ 70-75%, Thursday meet warmup

The intensity is in a wave cycle of 2-3-4-2-3-4-2-1-meet and volume is cycled as Sheiko calls for (4-2-3-1(i have 2 tho)-4-3-2-1). I will do more speed type work on my lower intensity weeks and more tension work in the heavier weeks (if you have read PTP you know what I'm talking about). Other things include Supramaximal holds on days that I go above 90% (not that much) and Rest-pause reps on raw bench when I go in the RPE 9-10 range.

Thanks for setting me straight on getting specific. I think making this better routine will certainly help much more!!

Mike Tuchscherer · Guru

Nicely done, man! Very well thought out.

The next step, using what you already have, is determining the heaviest weight for the main work of the week. For example, you know the volume and RPE of week 1, but what is the heaviest % you'll work up to.

Again, nice job so far. It looks very well thought out!

Date: Jul 23, 2008

I'm using you're RPE/percentage chart from the Chapter 2 preview of your manual for the percentages. Also, because of the RPE scale, I will be able to increase the weights throughout the cycle or lower them certain days for outside interference such as an intense intramural floor hockey game or staying up til 4 studying for a major exam.

Mike Tuchscherer · Guru

Ok. Sounds good. When do you start?

Date: Jul 23, 2008

Also, quick question: Do you think the SafeUSA SST's or Contenders are worth the money?

I notice you use them. I've tried Adistar Olympic weightlifting shoes, chuck taylors, and reebok high tops (like Coan uses), but have always wanted to try the Contenders. The reebok high tops are my favorite to use, but the Contenders/SST's seem more sturdy by the looks of them on the website.