This just came to me. If I were suppossed to do say squats at 80% for 3 sets of 3 according to my Sheiko template and I wanted to apply RTS to that to get the correct volume,etc. would it go something like this...
Start off by warming up then do triples, increasing the weight until I get to a weight that allows for an 8(which correlates to about 80%) then continue doing sets of 3 with that weight until I get to a 9 RPE then stop.
In chart form..... 135x3 185x3 225x3 275x3@6 315x3@7 365x3@8 365x3@8 365x3@8 365x3@8 365x3@9 Move on to the next exercise
Does this look like I have a grasp on it or am I way off base?
I don't think that's the best way to go about it. You are working with Fatigue stops. The Sheiko protocols are more advanced than that -- the whole system depends on induction of a higher-than-minimal amount of fatigue. So if you wanted to modify your sheiko protocols, I would definately look into fatigue percents. If that's too much to handle for now, keep the sheiko protocols until fatigue percents are a little easier to chew. This will probably take longer to get to Fatigue Percents than if you just did Fatigue Stops first instead, but I get the feeling that this may be more in line with your comfort level (also an important aspect of training).
By the way, I checked out Disciple Training Gear... that stuff is cool!
-- Edited by Mike Tuchscherer at 15:43, 2009-02-02
Thanks Mike. I will read more into the fatigue percents part of the book. I know I'm probably missing something that will smack me in the face with it's simplicity at some point but for right now I am going to read through it again and try to piece it together.
After thinking about it today, my program(posted in the "I'm Lost" post) isn't really so much Sheiko based as Wave loading. To be more like a Sheiko program I think it would have to have more frequency. The main exercises are wave loaded in that the intensity is waved up and down throughout the cycle. Given that information would I be able to apply RTS to that in the way I posted above?
Your first post kind of highlights what you would want to do if your protocol called for a 7-8 RPE (you work 7's on your way to 8's, then 8's until you're fatigued). If you apply that same concept, but stay mostly in the 8-9 range, I think you'll be fine.
