Reactive Training Systems

Darius · Veteran Member

RE: Template Design

Darius · Veteran Member

hmmm-this is strange-last post shown was 15 and had your name Mike but I can only see my post.

Could you post it again if possible, Mike?

Thanks

Mike Tuchscherer · Guru

You're on the second page. At the bottom in the grey bar there is a pulldown menu that lets you navagate back and forth.

Mike Tuchscherer · Guru

And yes, your template makes perfect sense.

The seminar was awesome! I did a short write up in my training log. We'll be working on the DVD. I have absolutely no idea when it will be available.

MichaelG · Senior Member

Hey Mike I just read your RTS manual and am anxious to begin applying it. Figured I would start with the basic template and just RPE's then evolve it from there. However, I was wondering how important it is to maintain the upper/lower split of the days. I've found that physically and psychologically I prefer training with mixed days, like some of the examples others have outlined above.

Mike Tuchscherer · Guru

Any template is fine. You just need a starting point and modification will flow after that.

Andrew Hollenbeck · Senior Member

Mike Tuchscherer wrote:

Any template is fine. You just need a starting point and modification will flow after that.

And this is the beauty of RTS. You make your routine fit to you. If you come into RTS with a sheiko background, or want to use a sheiko template, you can. If you want to set it up like a basic American routine such as the way he sets it up in the book, you can. You pick your setup based on what you are comfortable and confident with (obviously pick something logical too though).

Rich · Member

Since we can optimally design a template to fit our needs as individuals is there any thing we need to keep in mind as we input our data into the spread sheets(from dvd) to make sure the right lifts are counted in the upper and lower body volume? Thanks.

Mike Tuchscherer · Guru

I don't understand the question. Can you please rephrase?

MichaelG · Senior Member

Mike Tuchscherer wrote:

I don't understand the question. Can you please rephrase?

I think he means that in the spreadsheets you included with the manual, Days 1 and 3 are totaled as lower body volume, while days 2 and 4 are totaled as upper body, based on the basic template in the manual. So, if you make your own template, these totals would not necessarily be accurate.

Rich, if you really wanted these totals to be accurate, you could just insert any lower body lifts into days 1 or 3 and the upper body lifts into days 2 and 4. While the log wouldn't look the same as what you actually did, the upper/lower, weekly, and monthly totals of volume would be accurate.

Mike Tuchscherer · Guru

Ah, yes. I get it now.

You could do that, but I'm also in development of a new spreadsheet that will allow the user to EASILY customize it so it fits their current template. Still working on it, but when I get it finished, I'll try to find a way to make it available for you guys.

Rich · Member

Mike Tuchscherer wrote:

Ah, yes. I get it now.

You could do that, but I'm also in development of a new spreadsheet that will allow the user to EASILY customize it so it fits their current template. Still working on it, but when I get it finished, I'll try to find a way to make it available for you guys.

Thanks.

Nick Morneau · Senior Member

Since we are on the template issue. Here is what I have so far.

I plan on doing mon, wed, fri, sat. I have been doing sheiko and I like this format and so does my body so Im going to stick with it and see how it goes.

Here is my template. I have a weekness on bench about 2inches away from my chest so I want to work on that. As for Squats I cant think of a weekness, maybe a little bellow parrallel but not much, i just need to get my body used to handling heavy loads on my back and walking out with it. As for deads my weekness is off the floor. These are the areas that I am looking to get stronger on to progress.

Volume block
Mon
Suited squats depth check at below parrallel. (5% intensity drop, 6sets of 3 @ 8-9rpe)
Sumo deads (5% intensity drop, 6x3 @ 8-9rpe)
SSB squats (4-5 sets @ 8rpe)

WED
Paused bench (5% int, 6x3 @ 8-9rpe)
CG (5%int, 6x4 @ 8-9rpe)
Seat military (4-5 sets @ 8rpe)

FRI
deficit conv deads (5% int, 6x2 @ 8-9rpe)
Pause raw squat (5%, 6x2 @ 8-9rpe) I am thinking of adding 90lbs chain here
sldl (4-5 sets @ 8 rpe)

SAT
Shirted bench + rev band doubled mini's (5%, 6x3 @8-9rpe)
Pin press @ 2" above chest (5% int, 6x3 @ 8-9rpe)
JM PRESS (4-5 sets at 8rpe)

How does this look, sorry if I dont have all the wording down but what I mean by the 5 % is the fatigue drop. As soon as I plateau on the exercise where it becomes more than 9 rpe than I will drop the 5 % right away and go till I go above 9 rpe again.

I think I may have it a little off by marking the sets but it gives me a general idea. Obviously I should be doing how every many sets it takes to hit the 5% fatigue drop correct?

I didnt add in too much work with bands and chains because I want to wait till I have my set up at my house that way it will be easier. As of right now I have to drag everything in and out of the gym every time which gets really tiring.

As for marking the sets do I only mark down the ones that are in the 8-9 range and forget all the ones before?

Am I on the right track here? I can use all the imput in the world right now.

Mike Tuchscherer · Guru

You're close. Your template is fine. But your programming is static. The way it's written here, it looks like you want to do a 5% drop every time. You need variation in the stress level and they need to be dependant on the goal you're trying to achieve.

Additionally, your rep/RPE stays fixed as well. This means you're training at the same relative intensity week after week. Again, you need variation to avoid stagnation.

You'll also need exercise rotation.

Try this...
Use the RTS Planner that's on the CD that came with the book. You're template is fine -- all of your issues are with longer-term programming and I think that sheet might help you.

With regard to counting sets... I generally say don't have a number of sets in mind because it becomes a target for you to hit or miss. That's not the point of FP's.

Yes, you're correct about which sets to count as work sets.

Hope that helps!

Nick Morneau · Senior Member

Mike Tuchscherer wrote:

You're close. Your template is fine. But your programming is static. The way it's written here, it looks like you want to do a 5% drop every time. You need variation in the stress level and they need to be dependant on the goal you're trying to achieve.

Additionally, your rep/RPE stays fixed as well. This means you're training at the same relative intensity week after week. Again, you need variation to avoid stagnation.

You'll also need exercise rotation.

Try this...
Use the RTS Planner that's on the CD that came with the book. You're template is fine -- all of your issues are with longer-term programming and I think that sheet might help you.

With regard to counting sets... I generally say don't have a number of sets in mind because it becomes a target for you to hit or miss. That's not the point of FP's.

Yes, you're correct about which sets to count as work sets.

Hope that helps!

What I did was write the first week of the volume block. I would change the intensity for the Intensity block moving the RPE to 9-10 as well as moving the upping the Fatigue stop to 7-9% depending on the week starting high then moving down for 1 then up again for the 3rd week. Should I also be changing my Fatigue drops for the volume block?

As for the reps and RPE, in the volume block should they not stay at 8-9rpe or am I wrong? And as for the reps do I change the rep range from week to week or wait till my next block to do that?

People kept telling me to keep the same exercises for the whole 6 weeks then change them up, is this wrong now? How often should I change them up.