Reactive Training Systems

Tall · Member

Workout Planning

Mike Tuchscherer · Guru

that's really a huge question. So huge that I wrote a book about it in order to provide a complete answer. Not trying to be a jerk -- just being honest.

In general terms, I start big (one meet to the next) and break it into smaller and smaller phases. Each level adds more and more detail.

My exercise selection is dependant on the stages of training. It varies in emphasis and specificity depending on the overall program.

Sorry I can't help more. Let me know if you have more specific questions.

Tall · Member

Mike Tuchscherer wrote:

that's really a huge question. So huge that I wrote a book about it in order to provide a complete answer. Not trying to be a jerk -- just being honest.

In general terms, I start big (one meet to the next) and break it into smaller and smaller phases. Each level adds more and more detail.

My exercise selection is dependant on the stages of training. It varies in emphasis and specificity depending on the overall program.

Sorry I can't help more. Let me know if you have more specific questions.

Ha ha no worries. Ok. Specific questions I can ask biggrin

One thing I've noticed is the following rep pattern (Wave) occurs alot in your training log:

3,2,3,2,3

With the last reps (3) normally being a reduction in weight over the 2nd to last reps (2), and occasionally you have an extra set of 3 reps at the end.

Is this significiant? smile

-- Edited by Tall at 14:27, 2008-11-06

Mike Tuchscherer · Guru

actually it is -- that's a good question.

So the protocol is listed at the top. Let's say it's Squat 75-85%, 12-16 NL which means my work to be done is in the 75-85% range and I will do 12-16 total reps in that range.

From that, I know 85% is equal to x3 @9. I also know my squat estimated 1RM is, say, 735. That puts my 75-85% range at 551-624. So using this information, I know that to break a PR, I need to do at least 625x3 @9.

Now getting to your question, here's what it might look like...
555x3 @8 (75% set done to start work sets, acclaimate my body to x3)
585x2 @8 (80%. reduced the reps to x2 in order to conserve energy)
625x3 @9 (85%+. This is the PR set and I need to do x3 @9 to get the PR)
625x2 @9 (85% again. This time, only 2 reps because I'm getting tired and 3 reps would be max effort)
At this point, I work my way back down. I try to balance the overall intensity, so how much I do and what intensity I do it is dependant on the original protocol for the day.

Also, it bears mentioning that I didn't just start out this way. I started with programming the rep/rpe combos that I teach in the RTS manual. This stuff is Level 2 RTS.

Tall · Member

Mike Tuchscherer wrote:
actually it is -- that's a good question.

So the protocol is listed at the top. Let's say it's Squat 75-85%, 12-16 NL which means my work to be done is in the 75-85% range and I will do 12-16 total reps in that range.

From that, I know 85% is equal to x3 @9. I also know my squat estimated 1RM is, say, 735. That puts my 75-85% range at 551-624. So using this information, I know that to break a PR, I need to do at least 625x3 @9.

Now getting to your question, here's what it might look like...
555x3 @8 (75% set done to start work sets, acclaimate my body to x3)
585x2 @8 (80%. reduced the reps to x2 in order to conserve energy)
625x3 @9 (85%+. This is the PR set and I need to do x3 @9 to get the PR)
625x2 @9 (85% again. This time, only 2 reps because I'm getting tired and 3 reps would be max effort)
At this point, I work my way back down. I try to balance the overall intensity, so how much I do and what intensity I do it is dependant on the original protocol for the day.

Also, it bears mentioning that I didn't just start out this way. I started with programming the rep/rpe combos that I teach in the RTS manual. This stuff is Level 2 RTS.

Yeah I notice that the 3/2/3/2 Wave wasn't in the first 20 pages or so of your IronGodz log, but was mentioned at the end, and is mentioned in your log on here so guessed you had progressed to it?

Ok so 625 x 3 @ 9 would be an 85% PR? As 625 would be 85% 1rm, but 625 isn't a 3rm - ~695 would be?

Mike Tuchscherer · Guru

Right. I keep PR's based on my estimated 1RM. If it goes up, then I'm better than I was last week. If it doesn't, then I'm not. That way, I can compare strength levels regardless of reps used.

Tall · Member

Mike Tuchscherer wrote:
Right. I keep PR's based on my estimated 1RM. If it goes up, then I'm better than I was last week. If it doesn't, then I'm not. That way, I can compare strength levels regardless of reps used.

Hang on I think I'm slowly getting this.

So if I'm right then you're doing the following:

Per Macro/Meso cycle you work at agreed %'s of your 1rm with set RPEs and volume in mind.

At 75% - 85% you're working in a 3/2/3/2/3 wave range (for arguments sake) in an RPE of 8-9.

You know your strength has increased as the RPE decreases (Negative correlation) so a massive PR (potentially?) would be 85% x 3 @ 7 if you were expecting it to feel like @ 9?

Another PR would be if you upped the #s or reps and it still felt like the same RPE?

So Planned 85% x 3 @ 9, but you hit 85% x 5 @ 9?

Or Planned 85% x 3 @ 9, but you hit 87% x 3 @ 9?

Have I got that right?

Oh and you can't come back with "it's all in the book" as I don't have that. Yet.

I think I've fathomed out how you lay your workouts out exercise choice wise, still a few bits confusing me - how you establish residual/cumulative fatigue %s, how you plan your Intensity/Volume meso cycles and when you plan to Peak and retest your 1rms.

Mike Tuchscherer · Guru

Yes, you've got it.

Landon Evans · Member

Mike,

It's time to start your Level 1, Level 2, and Level 3 RTS certification programs!

Again, best of luck at worlds.

Mike Tuchscherer · Guru

LOL! Thanks Landon. The thing is I'm still learning so much of it myself...

Maybe when I learn it all? We'll see....

Tall · Member

Hi Mike,

How did you build the Reps / RPE table?

Is this linked to 1rm/3rm/5rm etc?

Mike Tuchscherer · Guru

Sorry it took me so long to get back to you.

There are a couple of ways to do the Rep/RPE table. You could do a 1/3/5/10 RM in each lift over the course of a week. Or you could start with the one that's posted and modify it as you learn more about yourself based on your previous maxes. There's plusses and minuses for both.

Tall · Member

Mike Tuchscherer wrote:

Sorry it took me so long to get back to you.

There are a couple of ways to do the Rep/RPE table. You could do a 1/3/5/10 RM in each lift over the course of a week. Or you could start with the one that's posted and modify it as you learn more about yourself based on your previous maxes. There's plusses and minuses for both.

Hi Mike,

Not a problem - thanks for replying.

Do you always train like you would be expected to at a meet? i.e. A Deadlift or a Squat type movement (or one which gives carryover to it) a bench movement and then a supplementary movement (for SQ/DL or BP)?

Also how do you manage cumulative fatigue so it doesn't turn into overtraining?

If something kicks up in your personal life for example, do you just ramp the volume/intensity/effort down and restart a training cycle? Or stick to the plan and try and ride it out?

There seems to be some similarity (from the bits I've gathered thus far) between your training programming and Buchenholz's AREG stuff - is this deliverate?

Sorry for all the questions smile

Mike Tuchscherer · Guru

Your first question is in regard to template. No, it doesn't always have to be like that. Template can change depending on a myriad of factors.

Cumulative fatigue is something that's managed through proper planning of a training cycle. If you plan correctly, you can have periods of overstress, but never to the point where it becomes overtraining. If something happens in your personal life, the Fatigue Percents should adjust to some degree. Sometimes they don't or don't adjust enough -- at this point you need to step in and do something for your recovery.

Yes, there are some similarities to Buchenholz and the Inno-Sport stuff. I learned a lot of stuff from them. But I don't think they got it 100% right (I don't think I got it 100% right either). I learned a lot of stuff from many other sources, too. But with regard to his work, I think people should get his book and read it. It's a VERY tough read, so if you do get it, pick your way through it slowly.

No problem! Keep 'em coming!

starkkille · Newbie

When you do for exempel 500x3@8 is it 3 reps and 8 sets confused