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Zack Telander would you be able to direct to me to some literature? I am already reading bompa's periodization and would like more literature to study! Thanks
absolutely. "Supertraining" by Verkhoshansky, "Weighlifting Movement Assessment & Optimization" by Henoch, "Triphasic Training" by Cal Dietz, "5,3,1 e-book" Wendler, "Juggernaut e-book" Smith, "Scientific Principles of Strength Training" Israetel, Hoffman, Smith.....just to name a few. If you read those you can be unstoppable.
Hey zach, so ive started to make my own program following your guidelines. Ive been consistently working out for only about 6-8 months and my progress has somewhat slowed compared to when i first started but i believe that im still getting some noob gains. Would you still recommend using your guidelines for someone who isn't quite at the intermediate-advanced stage? Im thinking that since i will be making more progress compared to someone whos been lifting for 2-3+ years, i could maybe shorten my training blocks from 13wks to 8wks so that i can test my 1RM more frequently. Also, is it alright to use the prilepin's chart/relative intensity for all compound lifts? (bench press, overhead press, clean and jerk, and snatch)
I believe I understand how to follow what you programmed, but your structure only fits a one lift per week model. What if I wanted to bring my bench up and so I am doing a heavy bench 3 times a week? So far, if i followed your model, I would only have a relative intensity % and reps/sets for 1 of the days. Would I need to decrease relative intensity later in the week for the other two lifting sessions? Thank you for the help!
BRO I’ve been studying all 3 parts of this maximum strength series allllll day long (7 ish hours) and I was so happy to see “THE END” because I finished my work and learning 😌
hey man, im a discus thrower whos been avidly researching trying to write my own programs. ive had a few goes (and failed) but im definitely getting better at getting the most out of my workouts. these vids are really informative, easy to understand and have played a massive role in the formation of my programs, love them!!
Thank you for this Zack. I’ve been designing my own program lately and experimenting a lot. Read a bunch of books etc. But these videos are the best (for quality and clarity and simplicity of exposure) info i’ve come across. I have a lot to adjust now ahah
I think rather than using linear periodization daily unjulaiting periodization is far more effective, for programming for strength. Not only you will get "novice stimulus" from different rep ranges the dup will allow to take advantige from different SRA curves aka. Simulus recovery adaptation, for example you recover and adapt faster from bench press session that A deadlift sessions. DUP allows you to bench press even 3-4 by programming high day and mid day and low days. So you can practice the movement. The DUP model also can help you build more recovery in it. For example lets say you have hard bench press session and the next day hard squat session and in the third day you will most likely feel shitt so its best if you program a ligth day after it.
I discovered you just a couple of hours ago and i have been watching your vids and damn, high quality right there mate! It really gets confusing for me as now I do not know how to use the principles explained in the first part to manage strength/power/accesories. Programming seems fun and usefull(as I am a PT myself) but damn it is hard to understand even after reading books and articles. Great series of videos! THank you!
i cant remember how i found you but god i am glad i did. im a former bodybuilder, turned powerlifter 17 weeks ago, got a lat injury 3 weeks ago so deadlifting is making me bawl my eyes out when i have a comp in 3 weeks, anyway and im trying to transition into more olympic lifting to put with my powerlifting now and keep conditioning up too so i maintain my weight class of 56kg lol love your stufff tho im struggling to keep up with everything and absorb it all. help lol. idk how people do all this PLUS read books PLUS train PLUS work. like what? maybe do a video on managing all that lol
This is the bit I really struggle with, say if you were doing supertotal type training, how would you even program for that? I’m confused as to the difference between the power and strength movements
Superb. I've been meaning to change the Texas method up because linear progression on 5s has become unfeasible. This video series has helped me periodise volume over a mesocycle without specific sessions becoming too intense. Let's hope it works. Thanks my dude.
I really like your videos and totally agree with your vision of lifting (seen in your other videos). I'm glad I've discovered your channel yesterday. No bullshit, solid content and smart explaining. You clearly deserve more views ans subs. Keep it up ! Salutations from belgium
is a deload absolutely necessary for training? what if you can adjust intensity such that its in equilibrium with recovery?(or adjust programming so that its pretty darn close) or would that go against progressive overload?. you get stressed, then recover, and do it over again but is accumulating stress then deload better? also, if you weren't trying to peak for a competition but going moreso for general health/strength, could u just forgo periodization? from my understanding periodization is having different goals with the cycles, generally hypertrophy-->strength-->super high intensity low volume to perfect form/neural adapation under heavy load prior to e.g. a meet where u peak. could u instead just incorporate those 3 modes of training within a microcycle with a pyramid scheme or just do the periodization withing a microcycle? (well wouldn't be considered periodization). i very much enjoy doing the high load work moreso than the volume work and can't imagine just doing high volume for a prolonged period
so you talked about overloading your accessories, but how important is that? How important is it for assistance movements (like OHP for push press or vice versa)? If I want to improve my strength in one movement, surely overloading my accessory movement will make recovery harder, right? And most of all, are there some guidelines on what intensity ranges my assistance work should be in?
Awesome videos man. I'm using some info shared here for programming my pull ups (with some variations tho). It's difficult to fail if things are well planed since the beggining. I'm om week 4 and my pull up went from +40Kg (4RM) to +40Kg (7-8RM) I'm not going to failure, always using RPE and RIR on my training. I will let you know my improvements at the end of my macrocycle. Great channel. Cheers from Argentina.
Bio RTS hell yea! I love periodizing movements that are usually left to standard overload concepts. You seem like you're on the right track. Let me know how it goes!
maybe we should decide total load for a day then prioritize the variables or choose one of variable which would be strenght or power probably, generate it via prilepins chart and with some percentage work decide other amounts of variables. i don't know man it seems fun to me but listening to body and experiences also important.
can you please describe, how to plan the training for maybe the whole year? For example hypertrophy cycle, then strenth cycle and at the end a peaking cycle?
This may be a dumb question, but in regards to that microcycle template: do you do all three lifts (power, strength, accessory) every training day? For example, on Monday would you do snatch, front squat and work on the post chain? This video series was very helpful btw.
Does relative intensity also apply to the classic lifts, or just to strength lifts? What sort of progression method would you recommend for classic lifts?
Hi, thanks for your vids, very good and insteresting! I just have a question, why not starting with strength and then power ? My thoughts are that when we start a session we are full of energy, perfect for strength and then move to power, what do you think ? Cheers! A french man
The problem with most strength programs is that they don't have enough hypertrophy work. I would do 2-3 strength movements every day and then 3-4 hypertrophy-conditioning movements. Nice info for everything else though.
I absolutely agree. This cycle focuses on Maximum Strenght. Therefore it is hard to include hypertrophy work because it takes too much out of the athlete. BUT, you can do a hypertrophy/muscular endurance cycle separately and get great results!
So clearly you're working on the clean and jerk and the snatch, but if I just wanted to build a strong deadlift or a strong squat, should I then be doing some sort of floor pull or squat every day?
Easy answer: Yes. Longer answer: It depends when you train max effort, dynamic effort, and repetition effort of those days. Some days you won't have max effort work, those days should have a specific dynamic movement in them. Some days you will have both, and thats ok too. For deadlift strength I'll do max effort deadlifts one day, dynamic effort front squats another, and dynamic effort deadlifts on a different day. If I want to perform max effort days I like to rest AT LEAST 48 hours (Matt Wenning suggests 72 hours..which honestly might be better) in between sessions.
Zack Telander Minor question: do you find that your submaximal training(power, dynamic effort) ever conflicts with recovery from max effort strength work?
John Smiff sometimes yes. Then I have to make adjustments. Weightlifting is different than powerlifting however. There are specific guidelines for dynamic effort powerlifting training. Off the top of my head (I'm on mobile right now) dynamic should be 8-12 sets of 2-4 reps at 50-70%(actual) with 1:00 - 2:00 mins rest between sets.
Verkhoshansky states that the range of weight should be between 50-70 percent. (of 1rm) So I would progress a movement by doing 8-12 sets of 2-4 reps with 50-70% (of 1rm) with I high importance on limiting rest to less than 2 mins. For me, when I overhead squat, the intensity is low relative to the intensity of my "max effort" days. For this reason when I program overhead squat as a "dynamic or recovery day" I usually can do higher relative intensities. Sometimes I treat my non maximal squat days to be feel good squat days where the intensity barely gets up to 90% relative. In this sense it can be seen as more of a repetition/bodybuilding effort day.
I suffered from an overuse knee injury doing five sessions a week for a month. What would be the reason? Are the rep ranges here varies for each individual?
Rakesh Kumar different people can take different stimulus. However, overuse injuries usually occur with too much stress on certain joints without proper rest. Here's the thing, if you squat too often with too much of a max effort stimulus, it's likely that something will go wrong. If you squat often with varying intensities usually your body can recover from those workouts and injury is less likely.
Rakesh Kumar that would work, yes. However you can optimize rest with a 5 day a week split. You just have to make some of those sessions less MAXIMAL and focus more on the muscles rather than the CNS adaptation. This can be done through dynamic effort or repetition effort training days.
