What I have learned from ’Practical Programming’ book?
I have just finished reading the ’Practical Programming for Strenght Training’ book by Mark Rippetoe and Lon Kilgore. To be honest: it confused me! But I love the books that confuse me. Why, you may ask? Well, because the state of ’confusion’ forces me to ask questions, and by doing that I learn new stuff. I hope you all agree on this one. Why the confusion in the first place? Because, the book is more appropriate for strength athletes than for team athletes I work with. My athletes are sick of doing squats every damn training session, and yours? The examples in book are very limited and especially limited to small number of exercises (which are again more appropriate for strength athletes). But anyway, leave the examples for copy-cats that copy the workouts for their athletes. Principles that are explained in this book are the things we must have on mind and we must use in our very individual and specific situations. Well, the purpose of this article is to explain mine understanding of those principles and their implementation in mine training philosophy. And yes, the book is phantastic and it is a must have in your library. Coach Ripetoe, Kilgore and Pendlay: Thank you for your effort to write it and to teach us all!
My training philosophy As other coaches openly admit: I steal! I steal from other good coaches and openly admit it. I have stolen the most from Charlie Francis, Michael Boyle, Joe Kenn, Charles Poliquin, Christian Thibaudeaue and others. I have put some ’thoughts on paper’ (read: have stolen) when it comes to designing strength training for (team) athletes in the articles Program Design For Athletes and Weight Training for Basketball. Which I would love to do now is to add some thoughts to the list based on principles I learned form ’Practical Programming’ book.
The Novice As mentioned in book, novices can progress from training session to training session and hit PRs everytime they go to the gym. The end of novice phase is marked by performance plateau occuring sometime between the third and ninth month of training, with variations due to individual differences. The training should be very simple, with small number of compund movements and linear progression in weight used. Rip and Lon suggest using 5 reps per set, because this allow both increase in strength and mass gain without the distruption of the technique due too much reps per set. This also allows easier progression in weight (e.g. you can use greater weight jump if you use 5 reps per set, then 10 reps per set). Rip and Lon uses very simple training program called ’Strarting Strenght Model’ as an example for training begginers. The program if fairy simple Monday Squat Bench Press/Press Chin-Ups
Wednesday Squat Press/Bench Press Deadlift
Friday Squat Bench Press/Press Pull-Ups
But I use different programming style and I am not a copy-cat coach. I train 30 players at a time and have couple of bars, thus this kind of program is not appropriate for me. Does this means Rip and Lon are wrong and their book sucks? Hell NO! This means I should use PRINCIPLES they explained when it comes to training novices. If I digested the book good enough, they would be: 1. Novices progress from training session to training session (Linear progression in weight - PRs) 2. Novices need small number of lifts 3. Novice will not develop overtraining that easily and on the other hand, if they do, the signs will be hard visible (which is ’bad’). 4. The more advanced the athlete, the longer the off-period and the drastical the reduce in weigth and volume needed. 5. If novice start to ’stuck’, simple off-day (with reduced weight) is enough to recover them. 6. If the unload is used, weight should be reduced for 10% and the cycle should begin once again. 7. If the novice show constant need for off-day, then he should progress toward intermediate programming. Even if the athlete is advanced in his sport, he is novice in the gym if he lifts for the first time. Thus, it is same strength training programming for the David Beckham and ’Little Joe Down the Street’ if they see the bar for the first time in their life. The thing that confused me is the competitive schedule and other trainings geared toward development of other components of athlete’s success (speed, technique, tactics, conditioning etc). How can I fit the things together? Can I use Bompa’s periodization? Is it needed to use it? Should I change rep schemes and rotate assistance exercises? Can I implement conjugate methodology? Offcourse I can do all that, if it allows me to achive the goals set for the overall training system, not just strength training. Strenght training is AUXILARY training for team players. The thing here is that they (novices) can lift more each time they come to the gym, and they need a day or two for the unload. That is all. No need for complex BS for the complexity sake. Thus, you can use 3x5 reps during the GPP and 3x3 during the SPP and peak period for core lifts, and 2x8 and 2x5 for assistance lifts. You can use same reps for all exercises, who cares if you reach your goals. Just remember that novices can progress from day to day! Should I inculde pre-planned unload periods with the novices? I think it is smart thing to do it even if they are not needed. But those periods should not be long (day or two) and the weight should not be drastically reduced when it comes to novices. Some may say ’Why unload if they progress?’. Well, you don’t know if they progress, you only know that they have progressed till now – you don’t know what will happen tommorow. For example, the training I may use for my novice athletes is the following:
Session A A. Power Clean 3x3
Session B A. Power Snatch 3x2
B1. Front Squat 3x5 B2. Pull-Up 3x10
B1. Bench Press 3x5 B2. RDL 3x10
C1. Military Press 3x10 C2. Bulgarian Split Squat 3x10
C1. Seated Row 3x10 C2. Lunge 3x10
The weight used for Squat, Bench, Clean and Snatch can go UP every training, or in other words novices can hit PRs every training session for the core lifts and also for the assistance lifts which are usually done for greater reps and lower number of sets since their ’role is to support the function of the basics, not replace them’. Does this means I should do 5 reps all the PREP period and not to rotate assistance lifts? Hell NO! Once again, the thing that matters here is that novices can hit PRs every time they see the iron. I can use 5 reps and peak with 3 reps before a COMP period, and then return to 5 reps during the season for example. For example, simple strength training plan that can be used for a novice’s season.
Mentioned training sessions A & B alternate during two weeks: A-B-A and B-A-B, three times per week. You can use Bompa’s Scheme (AA phase, Hypertrophy Phase, Max Strength, Conversion Phase), but is there really a need to do that? Just remember that novices can lift more each training session, and thus there is no need for volume/intensity alternations for the complexity and ’being smart’ sake. Use this when they really need it. Conjugate? ’No problemo’ – do core lifts for strength and auxilary for hypertrophy and mobility; Olys for speed. You can change/rotate assistance lifts after transition period, after GPP period (but not after SPP period – do not experiment before the matches), after Comp Period I, after GPP II and once again after Comp Period II. Usually, the length of the novice phase will last for one season, and then we must start doing intermediate programming.
The Intermediate When the simple linear approach in increasing weights and hitting PRs every training start to platoue, then novices are not more novices – they are now considered as intermediate athletes. The characteristic of intermediate athletes is that along with incresing strength, athlete’s recovery ability increase too, thus they can handle greater load more easily than novices. But, to create adaptive response, intermediate must ’stress the system’ with greater loads, and from this load they can’t recover till another training. They need more recovery. They can hit PRs every week instead of every training session as with novices. The intermediate athletes, due greater recovery needed to ’supercompensate’ need more within-week variations in training loads, or more easily, they need planned off-days within a week. Those off-days, or days with lowered load can be achived by using more easier exercises, using less weight and doing same reps, using same weight and doing less reps, reducing number of sets etc, etc. The classical Medium-Easy-Hard training sessions within a week can be used, but the organization depends on your program design. More on this later.
When it comes to unloading, intermediate athletes need longer period of unload (mostly one week) and greater reduction in weight (around 10-20%) than novices. Again, unloading periods are ’safety valves’ that are used to prevent possible overtraining and supercompensate for overreaching. Usually 3+1 (3 weeks loading, 1 week unloading) can work just fine here. Intermediate athletes can utilize more number of exercises too. According to Rip and Lon, most team athletes never exit from intermediate phase, due their complex structures of abilities needed for their sport (speed, endurance, technique...) which limit them to progress in strength training as strength athletes. The intermediat phase lasts for about two years but this depends on the individual athlete. What to remember for the intermediate: 1. 2. 3. 4.
They progress from week to week (hit PRs) due greater need for recovery They need regular off-days during a week or within-week load fluctuations (wave-like) They need longer unload (mostly a week) with greater reduction in load They can use larger number of exercises and their variations
To provide some examples, I will use A & B sessions explained before and explain how can you vary the weekly load and implement Medium-Easy-Hard method explained in the book (Texas method).
Example A. Variations in load Monday Wednesday Friday Session A Session B Session A (medium) (easy) (medium) A. Power A. Power A. Power Clean 5x3 Snatch 5x2 Clean 3x3 @80% B1. Front B1. Bench B1. Front Squat 5x5 Press 5x5 B2. Pull-Up B2. RDL Squat 3x5 3x10 3x10 @80% B2. Pull-Up C1. Military C1. Seated 2x10 @80% Press 3x10 Row 3x10 C2. C2. Lunge C1. Military Bulgarian 3x10 Press 2x10 Split Squat @80% 3x10 C2. Bulgarian Split Squat 2x10 @80%
Monday Session B (easy) A. Power Snatch 3x2 @80% B1. Bench Press 3x5 @80% B2. RDL 2x10 @80% C1. Seated Row 2x10 @80% C2. Lunge 2x10 @80%
Wednesday Session A (hard) A. Power Clean 1x3
Friday Session B (hard) A. Power Snatch 1x2
B1. Front Squat 1x5 B2. Pull-Up 1x10
B1. Bench Press 1x5 B2. RDL 1x10
C1. Military Press 1x10 C2. Bulgarian Split Squat 1x10
C1. Seated Row 1x10 C2. Lunge 1x10
Example B. Rotation of the exercises (movement emphasis of the day) Monday Wednesday Friday Monday Wednesday Session A Session B Session A Session B Session A A. Power A. Power A. Power A. Power A. Power Clean 5x3 Snatch 3x2 Clean 1x3 Snatch 3x2 Clean 3x3 (medium) @80% (hard) (medium) @80% (easy) (easy) B1. Front B1. Bench Squat 5x5 Press 3x5 B1. Front B1. Bench B1. Front (medium) @80% Squat 3x5 Press 1x5 Squat 1x5 @80% (hard) B2. Pull-Up (easy) (hard) 3x10 (easy) B2. RDL B2. RDL B2. Pull-Up B2. Pull-Up 1x10 (hard) (medium) 2x10 @80% 1x10 (hard) 2x10 @80% (easy) (easy) C1. Seated C1. Military C1. Military Row 3x10 Press 2x10 C1. Seated Press 3x10 Row 1x10 C1. Military (medium) @80% (medium) Press 1x10 C2. Lunge (easy) (hard) C2. 3x10 Bulgarian (hard) C2. C2. Lunge C2. (medium) Split Squat Bulgarian 1x10 (hard) 3x10 Bulgarian Split Squat (medium) Split Squat 2x10 @80% 1x10 (hard) (easy)
Friday Session B A. Power Snatch 1x2 (hard) B1. Bench Press 5x5 (medium) B2. RDL 3x10 (medium) C1. Seated Row 1x10 @80% (easy) C2. Lunge 1x10 @80% (easy)
Example C. Implementing easier exercises (notice the simmilarity with Tier System?) Monday Wednesday Friday Monday Wednesday Friday Session A Session B Session A Session B Session A Session B A. Power A. Power A. Power A. Power A. Power A. Power Clean 5x3 Snatch Clean 1x3 Snatch 3x2 Clean Snatch 1x2 (medium) Technical (hard) (medium) Tecnical (hard) work Work (easy) B1. Front B1. B1. Bench B1.Zecher Squat 5x5 Alternating B1. Front Press 5x5 Squats/SL B1. Bench (medium) DB Bench Squat 1x5 (medium) squats 3x5 Press 1x5 B2. Pull-Up Press 3x5 (hard) B2. RDL 3x10 (easy) B2. Pull-Up 3x10 (easy) (hard) B2. Lat-Pull B2. RDL B2. SL 1x10 (hard) (medium) (medium) down 2x10 1x10 (hard) RDL/Cook (easy) C1. DB hip Lift 2x10 C1. Military C1. DB C1. Seated Vertical (easy) Press 3x10 Rows/Face C1. Military Row 3x10 Press (easy) (medium) Pulls 1x10 Press 1x10 (medium) C2. Split C1. Seated C2. (easy) (hard) C2. Lunge Squats 2x10 Row 1x10 Bulgarian C2.Lateral C2. (easy) (hard) Split Squat 3x10 Split Squats Bulgarian (medium) C2. Lunge 3x10 1x10 (easy) Split Squat 1x10 (hard) (medium) 1x10 (hard)
I hope you got the point! I think this is enough to stimulate your creativity. Just remember – the goal is within-week variations of load and weekly progressions. When it comes to implementing intermediate programming into your system or year-round cycle, wheather you classify yourself as ’linear guy’ or ’concurrent guy’, ’conjugate sequence system guy’ or ’functional training guy’, just remember one thing: intermediate can hit PRs every week and they need within-week variations in training load. It would be nice to remember KISS principle though – no complexity for complexity sake. Ask yourself are all those ’periodization’ methods needed for interemediate athlete.
The Advanced Most non-strength athletes will never reach this stage and will never need complexity of its programming. But anyway, since I explained preceeding two I won’t mind spending an additional half an our to explain this one too. Due proximity to their ’genetical limit/potential’ these athletes experience very small jumps in strength level. Their work capacity is huge, but to induce adaptive response they must utilize longer periods of accumulated work. They can hit PRs every month and with very small jumps. As intermediate athletes they need within-week variations in training load, but in addition they need within-month variations. What were off-days for intermediate, off-weeks are same for advanced athletes. This makes programming of training for this athletes most complex of mentioned three groups. When it comes to unloading, these athletes need longer periods of unload (2 or more weeks, even a month), and greater reduction in training intensity and volume. Overtraining of this athletes is highly dangerous, and according to my humble opinion they need very carefull planning and justin-case unloads. Advanced athletes need less lifts than intermediate. This allows then to ’concentrate’ on the basic stuff. These athletes need to utilize cummulative training effects. Also, they need greater variations in volume and intensity. Block training, Accumulation/Intensification schemes, Two-Up One Down schemes are a must. Anyway, the programming of strength training for this athletes is so complex that it must be approached individually without any generalizations.
To be honest talking about programming for advanced athletes is way out of my league – I deal with bunch of kids who can’t even squat well.
Implementing mentioned ideas into your system You may have noticed since now that I have not limited usage of periodization methods nor for novice, intermediates or advance athletes. Some periodization methods are better suited for particular level of the athlete than the others. This is why the book doesn’t call ’Practical Periodization’ but rather ’Practical Programming’. Periodization is a tool, a method wich you use to organize the development of the athlete based on setted goals and criteria, so that athlete
avoid being injured, overtrained and tries to be the best prepared at a given time frame. Programming is actually ’progression’ at lower levels than the periodization is. The level of the athletes defines the progressions used at a given periodization method. Thus you can use ’linear system’, ’conjugate/concurent’, ’accumulation/intensification’ or whatever, along you adapt your programming to the level of the athlete. The words periodization and programming are NOT synonims. With advance athletes, periodization and programming (progression) becomes very close, because you must periodize the training to induce progression. For lower level athletes, periodization and programming (progression) are two different things. Just remember that some forms of periodizations are too much complex for a given level of the athlete. Do not be complex for the complexity sake, but rather to reach defined goals, not to act smartly.
I have explained various periodization methods in article ’Overview of periodization methods’ (with and without pictures) altought I would change some things now for sure. With this article I tryed to add progressions methods based on the level of the athlete. Take some examples: Bompa’s scheme (traditional/linear system) This scheme of periodization is very well known. The year-round strength training cycle is split into couple of different blocks with a different goal, naimly: anatomy adaptation phase (strength endurance), hypertrophy phase, max strength, power phase or transformation phase and maintenance phase.
Can this be used? Yes, offcourse it can, but is it needed? Well, this question you should answer. But anyway, programming/progressions of the blocks will depend on the level of the athlete. Novices can hit PRs on everytrainig session, while intermediate will need within-week variations to do so. For interemdiates, classical scheme 3+1 (3 wks loading and 1 unloading) will work fine. What about advanced athletes? If the blocks are of adequate duration, they can induce cummulative training effects and can work just fine, altought some unloading before the Comp Period for 2-3 weeks to supercompensate is a must.
Conjugate/concurent scheme With conjugate/concurent scheme (in strength training component of training system), we are trying to develop various abilities at the same time (microcycle). Altought we could prescribe various rep-schemes for every lift (so called pyramid), the better option is to use Olys for power development along with DE squats/benches, compound movements for max strength and assistance lifts for hypertophy. Another option is to prescribe different rep-schemes over the week for a given session.
This is the scheme I usually use – we do Olys for power, core lifts for srtrength and assistance lifts for hypertrophy, balance, mobility etc. Novices can again hit PRs on everytaining session, while intermediate can hit PRs every week and will need within-week variations. Advanced athletes would need more emphasis on a given ability to induce cummulative trainign effect. Trying to gain everything with advanced athletes will result in overtraining. For them, the conjugate sequence system will work pretty well.
In this scheme (CSS) couple of weeks of unload for an advanced athlete before a competition period is a must, to allow for recovery and supercompensation. Anyway, one should ask himself is this really needed for team athlete? How will this planning of strength training affect other training components? When is the point of having ’enough’ strength? This pont can be defined by the situation where additional gain in strength have very small influence on performance, and the workload that should be done to increase strength
negativelly affect other trainig components and create too much fatigue. For this very reason, Rip and Lon have mentioned that a lot of team athletes never need this kind of programming for strength training. Another point that is worth looking is that some team athletes and non-strength athletes just hit the gym with what is left from team practices and still made huge progress without any ’fancy’ periodization BS. So, pick your methods....
Accumulation/Intensification Scheme This scheme is a pretty simple: periods with higher volume are changed with periods of higher intensity with a ’abrupt switch’ between them. Accumulation block can be used to build muscle mass or to accumulate volume and intensification block is used to unload and use delayed training effect to build strength. Pretty simple, right?
My (current) opinion is that this form of ’periodization’ can be used for all levels of the athlete. For a ’skinny novice bastard’ accumulation blocks can be used to gain some muscle mass, while intensification block can be ordinary strength block. Same goes for intermediate athlete. With advance athletes, accumulation block can be used to accumulate fatigue and in intensification block they use delayed effects. This method can be implemented in conjugate periodization too. Anyway, one may aks where is the line that separates the mentioned periodization methods? In theory you may identify various periodization methods, but in practice, where you have a lot of exercises, movement patterns, core and auxilary lifts it becomes blurred. If you don’t have a clear goal, this blur can disorient you easily. Planning and programming should strart from clearly defined goals. The reaching for the goals must be planned around the level of the athlete and the criteria that affect your training system (like competition calendar, equipment, motivation of the athlete etc). Then you pick up the ’periodization method’ and not vice versa.
Conclusion The whole point is that periodization and programming are not synonims. You can pick various methods of periodization for reaching setted goals under various criterias. But to allow athlete to progress you must program his progressions based on his level. Again, some forms of periodization are more appropriate to some levels of the athlete while some aren’t.
If you have an athlete who is skinny and needs muscle mass, you can put him on a regular high frequency-low volume training (mentioned novice program), or you can use medium frequency-medium volume (upper/lower split, 4x/wk), depending on the situation. The important thing is that this athlete can hit PBs every training session. Same goes for the intermediate athlete who needs some muscle mass, but this time he can hit PBs every week and need training sessions with lowered load within week. I guess you got the point: pick your goals and program training based on athlete level. Mladen Jovanović is a strength and conditioning coach in one renowned soccer club in Belgrade, Serbia.
