I’m usually not a fan of “system-based” energy coaching. There are far too many particular person variations between lifters to attempt to pigeonhole everybody into the identical precise coaching system. When this occurs, outcomes are inclined to comply with a bell curve: 20 % of lifters thrive, 20 % of lifters do terribly, and the center 60 % do OK.
Nevertheless, when my energy coaching enterprise returned to in-person operations after the compelled shutdown in early 2020, we had to determine the right way to practice many lifters directly with out an excessive amount of gear sharing or shut contact. As foolish because it appears in hindsight, the paranoia over social distancing and floor cleanliness resulted in us implementing a level-based strategy to group energy coaching that has turn out to be a everlasting fixture in the way in which I coach.
We group our lifters into Ranges 1, 2 and three, which might simply as simply be referred to as newbie, intermediate and superior. Degree 1 and a pair of lifters comply with group exercises that aren’t personalized, however individualized based mostly on which squat, bench and deadlift variations they carry out and, after all, autoregulated based mostly on RPE and RIR. Degree 3 lifters get utterly personalized packages based mostly on their particular person targets, strengths and weaknesses, and aggressive powerlifting season.
After utilizing this stage system for over three years now, I’ve discovered there’s an attention-grabbing “leapfrog” strategy that many lifters have used efficiently to make regular progress over a substantial time frame. Once I say leapfrog, I imply that every coaching block strategically builds on the earlier one in a means that lets most lifters hit constant rep PRs and cut back the probability of hitting cussed plateaus. Right here’s how we do it:
9-Week Coaching Blocks
In precept, I’m NOT in assist of assigning finite quantities of time to sure coaching blocks. If the present strategy is working, there’s no must abandon it and transfer on to one thing else simply because a textbook or lifeless Russian man mentioned that coaching blocks must be 4 weeks lengthy. Nevertheless, throughout the context of group coaching, we now have to place some constraints round our coaching strategy to make it work for as many lifters as doable. So, each our Degree 1 and Degree 2 lifters use 9-week coaching blocks for his or her principal squat, bench and deadlift variations.
Degree 1 lifters use a extra linear strategy the place they use the identical rep vary for 3 weeks in a row, whereas Degree 2 lifters use weekly undulation the place the rep vary adjustments each week on a 3-week rotation. It appears to be like like this:
Degree 1
Week 1: 3 units x 5 reps @ 7 RPE
Week 2: 3 units x 5 reps @ 8 RPE
Week 3: 1×5 @ 7 RPE, 1×5 @ 8 RPE, 1×5 @ 9 RPE
Week 4: 3 units x 4 reps @ 7 RPE
Week 5: 3 units x 4 reps @ 8 RPE
Week 6: 1×4 @ 7 RPE, 1×4 @ 8 RPE, 1×4 @ 9 RPE
Week 7: 3 units x 3 reps @ 7 RPE
Week 8: 3 units x 3 reps @ 8 RPE
Week 9: 1×3 @ 7 RPE, 1×3 @ 8 RPE, 1×3 @ 9 RPE
Degree 1 lifters use straight units the place they do 3 weeks of 5’s, 3 weeks of 4’s and three weeks of three’s, with the RPE growing throughout every 3-week mini-block. Principally, they work as much as one near-maximal set on the given rep vary each third week. This offers them time to construct momentum, get snug with the rep vary, and solely must “carry it” each third week. I discover this strategy works nicely for novices and low-intermediates who aren’t as technically proficient and may nonetheless get stronger by milking decrease RPEs.
Degree 2
Week 1: Work as much as 1×5 @ 9 RPE, then 2×5 @ 90% of prime set
Week 2: Work as much as 1×4 @ 9 RPE, then 2×4 @ 90% of prime set
Week 3: Work as much as 1×3 @ 9 RPE, then 2×3 @ 90% of prime set
Week 4: Work as much as 1×5 @ 9 RPE, then 2×5 @ 95% of prime set
Week 5: Work as much as 1×4 @ 9 RPE, then 2×4 @ 95% of prime set
Week 6: Work as much as 1×3 @ 9 RPE, then 2×3 @ 95% of prime set
Week 7: Work as much as 1×5 @ 9 RPE, then 2×3 @ Similar weight as prime set
Week 8: Work as much as 1×4 @ 9 RPE, then 2×2 @ Similar weight as prime set
Week 9: Work as much as 1×3 @ 9 RPE, then 3×1 @ Similar weight as prime set
Degree 2 lifters use a prime set strategy and constantly larger RPEs than Degree 1 lifters. They’ve earned that proper by demonstrating technical proficiency. The rep vary rotates (i.e., undulates) between units of 5, 4 and three every week. The backdown depth will increase every 3-week mini-block, concluding with “backdown” units on the similar weight as the highest set throughout week 7-9. I’ll typically give lifters the choice to check new 1-rep maxes throughout week 9 as a substitute of doing a prime triple.
By undulating the highest set rep vary weekly, lifters can constantly add weight to the bar. They’re doing fewer reps 2 out of each 3 weeks, so even when they’ve an off day, likelihood is good they’ll nonetheless be capable of go heavier the next week. Stronger lifters are inclined to have larger peaks and decrease valleys after they expertise variability of their day-to-day energy ranges, so this weekly undulation appears to guard towards that.
The Leapfrog Method
Right here’s the place the leapfrog strategy comes into play. As soon as lifters have made it by one 9-week coaching block, I instruct them to attempt to use the identical weights because the final block however for the upper rep ranges. For instance:
Degree 1
| Block 1 | Block 2 |
| Week 1: 3×5 @ 135 | Week 1: 3×5 @ 145 |
| Week 2: 3×5 @ 140 | Week 2: 3×5 @ 150 |
| Week 3: 1×5 @ 135, 1×5 @ 140, 1×5 @ 145 | Week 3: 1×5 @ 145, 1×5 @ 150, 1×5 @ 155 |
| Week 4: 3×4 @ 145 | Week 4: 3×4 @ 155 |
| Week 5: 3×4 @ 150 | Week 5: 3×4 @ 160 |
| Week 6: 1×4 @ 145, 1×4 @ 150, 1×4 @ 155 | Week 6: 1×4 @ 155, 1×4 @ 160, 1×4 @ 165 |
| Week 7: 3×3 @ 155 | Week 7: 3×3 @ 165 |
| Week 8: 3×3 @ 160 | Week 8: 3×3 @ 170 |
| Week 9: 1×3 @ 155, 1×3 @ 160, 1×3 @ 165 | Week 9: 1×3 @ 165, 1×3 @ 170, 1×3 @ 175 |
This lifter merely took the weights they did for units of 4 and three in block 1 and did them for units of 5 and 4 in block 2, respectively. They “leapfrog” the weights into the upper rep ranges time and again, setting rep PRs every block.
Degree 2
| Block 1 | Block 2 |
| Week 1: 1×5 @ 225, 2×5 @ 200 | Week 1: 1×5 @ 235, 2×5 @ 210 |
| Week 2: 1×4 @ 235, 2×4 @ 210 | Week 2: 1×4 @ 245, 2×4 @ 220 |
| Week 3: 1×3 @ 245, 2×3 @ 220 | Week 3: 1×3 @ 255, 2×3 @ 230 |
| Week 4: 1×5 @ 225, 2×5 @ 210 | Week 4: 1×5 @ 235, 2×5 @ 225 |
| Week 5: 1×4 @ 235, 2×4 @ 225 | Week 5: 1×4 @ 245, 2×4 @ 235 |
| Week 6: 1×3 @ 245, 2×3 @ 230 | Week 6: 1×3 @ 255, 2×3 @ 240 |
| Week 7: 1×5 @ 225, 2×3 @ 225 | Week 7: 1×5 @ 235, 2×3 @ 235 |
| Week 8: 1×4 @ 235, 2×2 @ 235 | Week 8: 1×4 @ 245, 2×2 @ 245 |
| Week 9: 1×3 @ 245, 3×1 @ 245 | Week 9: 1×3 @ 255, 3×1 @ 255 |
As you’ll be able to see, the precise weight on the bar progresses slower right here. That’s for 2 causes. First, stronger lifters usually can’t make week-over-week progress as quickly as newer lifters. Second, the depth of the backdown units will increase every week, so there’s certainly extra work being executed every week. For that cause, I like to recommend lots of my Degree 2 lifters hold the identical prime set weights for a given rep vary over the whole 9-week block, and THEN leapfrog the weights throughout the subsequent block. It’s a low-and-slow strategy, like good barbeque and previous Black Sabbath.
Steal This System
Fairly merely, if you happen to can take the load you have been doing for units of 4 and switch them into units of 5, and take the weights you have been doing for units of three and switch them into units of 4, you’re going to get stronger. This leapfrog strategy runs out for everybody finally, however you’ll be shocked how lengthy you’ll be able to stretch this out if you happen to keep true to the RPE assignments. As soon as our lifters can’t make regular progress like this, they’re seemingly prepared for Degree 3 the place we take a extra individualized strategy to their programming.
I encourage you to “steal” this method for your self (or in your lifters if you happen to’re a coach), or on the very least, discover a strategy to “leapfrog” inside your personal coaching strategy.