If you were training for multiply, what would you change in your training? For instance, when I competed in single ply, I did practically no "overload" work and still made progress, but now that I have gotten into multiply I have found that I make the best progress when my last set of the day is 50-100+ pounds over my competition max. For instance, a heavy shirted 4 board or suited half squat (to the pins/chains). I noticed you don't do any ME work, only sub-max and near-max; would you change this if multiply?
Also, I love the format of your training (SBD) and do the same within my training whenever possible. However, I train with a fairly large group twice a week (bench on sunday, squat on tuesday), so it can be rather time consuming/impractical to follow the SBD format on these days. How would you structure your training in this situation (I have a fairly large work capacity/recovery, usually squat 3-5x per week)?
I'm a multiply lifter...I dont necessarily use RTS but i do use high frequency/high volume training during my transmutation blocks. I dont think "max effort" work is any more necissary in multi-ply than single ply. 90-100% work does need to be done the last 2-3 weeks before the meet to realize all of your gains from submaximal work and to ensure that your CNS is primed to hit heavy weights at the meet.
As far as "overload" work i definately agree its very beneficial for multi-ply, I dont have an opinion on single ply as i have never lifted single ply. However i dont think its necessary to have 50-100lbs over your competition max in your hands or on your back week in week out. You should use overload sets based on your current strength levels and not force it to be 50-100lbs over your comp max because you will not always be competition ready. With overload work always leave a rep or two in the tank.
As far as exercise I use alot of 3 boards in my shirt for bench after my full range work, for squats i used reverse bands with almost no help from the bands at the top, and block pulls or reverse bands for deadlift as well.
I train with the guys at my gym who dont use high frequency/high volume work. Like Monday is our bench day, i will bench with them, then proceed to deadlift and squat. Saturday is squat day, i will squat with them and then proceed to bench and deadlift. So just plan your first lift of the day to be with the the group then move on to whatever else you need to be done, it may take a while but thats part of it. If your train by yourself at all i would plan those days to be your deadlift days or raw day where you dont need alot of spotting/help with gear.
I know i'm not Mike but just thought i'd throw in my suggestions since I've had some experience with high volume/high frequency in multi-ply.
-- Edited by Binford on Thursday 30th of April 2009 01:27:09 AM
Thank you very much for your response. On the bench days I often go into a commercial gym to do any planned squatting before going to my training partner's house for our bench session. These days are usually 3-4 hours (for me), but I don't really have the time for that on Tuesdays.
As far as the necessity of max effort work... I wear very tight gear, and often can't feel the groove with less than 90%. That is why I rotate heavy low boards/full range on the bench and work up linearly on the squat. The rest of the week is generally accumulation-type work, but occasionally go for PRs.
I don't if any of that made sense, or if it really conveyed anything at all lol.
I obviously am not a multiply guy, but I have trained some who are. And at any rate, getting stronger is getting stronger regardless of what you're wearing.
I can see where multiply guys will need to work with heavier weight, but I think that will be often accounted for in their gear work. If your gear max is higher, then naturally all your percentage work will be heavier as well.
If I trained multiply, I would still use my gear work as competition practice -- meaning trying to hit full depth, touch my benches, etc. I may use overload techniques, but I do that in single ply as well. What I'm doing currently is working with weight releasers. I'm still playing with this practically, but conceptually I think it's quite sound. We'll see how it pans out in the next few months.
I don't think true "Max Effort" work is *required*, but it's not bad either depending on your stage of training. I am training someone now that will utilize some max effort work approximately once each month. I am considering using limited max effort work during my transmutation blocks. That's not concrete and it may not be the best thing to do, but I guess I'm just trying to say it's not bad if used appropriately.
Same with the SBD type templates. I think the appropriate template depends on the stage of training. I am returning to the idea of changing templates with the training block (which, I know, isn't a ground breaking concept). As your training requirements change, so does the optimal work-rest pattern. I would give you an example, but there are many factors that go into it (which I discuss in detail in my upcoming DVD). Things such as the goals for a particular block in terms of specific physiological effects, the nature of the fatigue you want to induce, etc. And practical things as well -- when do you have access to a gym? When do you have time, training partners, etc. When all that is accounted for, your experience will be much more positive in terms of enjoyment and training effect.
One more question I suppose... when in an accumulation block I do most of the work in briefs only, should the lighter squat work (70-80%) be trained off my briefs max or full gear max? For example, my briefs max is 585 but full gear is 700. If I were to do 75% for the former, the work sets would be 440, which is almost too light, whereas 75% of the latter is 525, which is too heavy for accum work in briefs and too light for the suit (I would never get close to depth). Which number should my training be based on? Or am I just making this too damn complicated?
The point of accumulation is to be lighter and not stress your body as much, to let your body recover and get more morpological adaptations (muscle size) throught the use of general means.
That being said, If you are in your briefs, use your brief max. If you are in your suit, use your suited max. I dont consider it all that important to reach depth in accumulation, just as long as you work on getting as deep as you can and being patient. I wouldn't worry about being in full gear too much during accumulation as there is plenty of time for than in transmutation blocks.
