Complete Strength Training Programming & Periodization | How to Create a Strength Program
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- Опубліковано 16 тра 2024
- This video will cover how to create a strength training program and how it can be periodized to peak at a specific time.
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Thankyou so much for giving us such a program for free! That was such an effort done by you... stay well brother! 😊😊
no problem, glad it was helpful 👍
So glad this was the first video to pop up in my search, super helpful!
Glad to hear it 👍
Б бе
Love your systematic approach to the sport man!!!
Glad you like it 👍
what a classic video! thought we everything i wanted to learn
Awesome 👏 thanks! Please more on training for maximum strength
Glad you found it useful. Will certainly have more videos on strength in the future 👍
great video as always, thank you so much
No problem, glad you found it useful 👍
big thanks man, this is a great help for my finals👌
No problem 👍
Thankyou so much for giving us such a program for free! That was such an effort done by you... stay well brother!
no problem
Super helpful!
Great info!! Congrats 👏
Glad you found it useful 👍
Best channel
I think this is a massively trustworthy site. Clearly based in science and empirical data. I’d really like to know if you’ve put something together for teenage athletes and at what age you would start with resistance training please? EG - rugby / sprinting. Thank you as always.
Glad to hear it!
Resistance training can start at any age - it just needs to be scaled to the individual. Young athletes can start at any age doing bodyweight movements, its more a question of when are they ready to start hitting the weight room!
@@FlowHighPerformance1 that’s great. Do you have an age in mind at what point weights at >70% of body weight would become safe bearing in mind the epiphyseal plate growth and collagen percentages? I’m thinking maximum strength acute variable at 85% Thank you.
I think it is safe at all ages to be honest. Forces are far greater during running and jumping compared even with max lifting. Obviously, you wouldn't get young children doing heavy lifting, but I think the injury risk isn't as high as people think.
Hello mate, brilliant video found it extremely useful and love your content! Valuable content that I can use for my own training and programming for clients!
Quick question… Will this work with 3 Compound lifts or only 2? I would like to focus on more than just my bench and back squat, like OH press too. Is that ok to put in the bench press days or will I be too fatigued to do both on the same days? Thanks.
Yes, you can certainly add the OHP too 👍
Perfect. Thank you for the reply!
Your are a genius and also amazing
glad you found the video useful 👍
Amazing video thanks so much ✌🏽
No problem 👍
Great video thanks! question, is the first deload block nessesary when you have a lot of experience with these lifts and more volume?
For me it looks like we need way more volume so the first block is not that effective ?! or am i wrong here?
It's not necessary for everyone, it is more of an introductory block to gradually acclimate to higher volumes. If you are already accustomed to high volume, then you can go straight into a high-volume block 👍
You're a legend💪🏽🔥
💪
Excellent video and great learning tool! My question is, if you have not determine a previous 1rm, how do you or what method do you use to determine accurate % of load to get through the phase in order to establish a 1rm max? Hope I said that correctly.
Good question. I would select a rep range that you want to work in and adjust load to suit that range 👍
Thank you for the video!
No problem 👍
nice video and super informative! What do you think of the idea that you will lose a quality (for example hypertrophy) if you don't train it frequently enough? So if you are following a linear-type program, by the time you get to your heavier weights, won't you have lost some muscle size?
exactly right. that is why we cant be in peak condition all year round, because we will never provide enough volume for hypertrophy adaptations.
This is why we still want to keep enough volume to try and maintain muscle mass during a peaking block, but not so high that it accumulated excessive fatigue.
Maybe in theory if all you did was 1 rem max every session and that's it. But maintaining muscle mass is very much easier then growing it. From what I've heard. So you don't really need that much volume to maintain. Sets of 6 for example should maintain if not still grow muscle slowly. 5 should still maintain. Idk fir sure but I'm guessing sets of 4 should still maintain, if you're walking around and using those muscles in every day activities as well.
I'm basing my guesses mainly on information from Renaissance Periodization and Dr. Mike Israetel, so u can check him out for more info on that.
Love your videos, very good explanation! I have one question , if I choose a clasic exercise selection of bench press, deadlift and squat, should i go for 6 times / week split with 2 times chest with upper body accesory lifts, 2 times deadlift with upper body accesory lifts and 2 times squats with lower body accesory lifts? or is there a better alternative?
I would recommend squatting and deadlifting heavy only once per week, and use the other leg day to implement a lighter squat/deadlift day. I think you can train bench press heavy 2x / week with no issues 👍
Great video. How do you approach the load for max out week? Assuming you’ve gained strength since you started the mesocycle, your 100 percent won’t be the same as when you started. Is there a method to this or do you go by “feel”? I want to program to get to a 315 1RM bench.
I would just keep working up in load until you reach a 1RM single. As you work up, you will get a better idea of what you are capable of. Also, you will get a good idea of roughly where you are from the previous few weeks of training 👍
Love the vid bro, Is the load percentages prescribed in the video relative intesity or absolute intesity
the main lifts are prescribed using relative intensity (%1RM). Accessory lifts are prescribed using absolute load just as an example. Obviously, you would need to adjust load for accesssory lifts based on your own strength levels 👍
Can I ask your view on ‘in season’ training for sprinters please? 2 weights sessions a week. Competition at weekends. Heavy lifts early in the week for strength maintenance and plyo metrics a couple of days later? Would you mix sessions with a max strength and plyo for both sessions and give 48 hours recovery. Just keen to know how you would modulate to maintain strength/power and not incur fatigue. Thank you.
Either way will work well. The key is to do enough training to maintain/improve strength/power without doing too much that you are fatigued for competition. You can also periodize training volume by doing more earlier in the season and less volume later in the season when you need to be in absolute peak condition 👍
Are doing calf raises necessary? Don't all you need is isometric strength of the calves instead of concentric eccentric? And what are good ways to train the Achilles tendon?
Not necessary for the goal of max strength. But as established, this example has the simultaneous goal of hypertropgy too.
Yes, isometrics are good for sprint-specific strength 👍
How would it look if it was for bench and deadlift? Super helpful and clean video btw.
basically the same
what are the rep ranges for Block 3 & 4 for strength lifts and accessories lifts?
block 4 is for peaking, (1rm)
for block 1 & 2, rep range was 6-10reps for strength lifts & 6-20reps for accessories lifts.
rep ranges will be determined by the load lifted
Great video, information so clearly and easily accessible.
Too many strength program videos are just a powerlifter rambling in front of dot points on a white board.
Glad it was helpful 👍
Please make a in season and off season program structure of cricketers
Hey guys, first of all, I want to thank you for your work and easy to understand explanation, secondly, I really want to know what app do you use to write those block schemes ( starting from 6:43 ). If you are cool with it, can you tell me the name of it?
Microsoft excel 👍
did u get it?
@@facu8811 Excel.)
Brilliant
Cheers 👍
When making training goals, should our goal always be 1 upper body lift & 1 lower body lift? Or can we do 2 lower body lifts(Squat & Deadlift) or 2 upper body lifts(Bench & Pullups). Also, is the goal of getting stronger at 2 lifts our limit or would it be a feasible goal for us to want to get stronger at 3 or 4 lifts.
Sorry 4 putting 2 questions into one but im curious.
1. Yes, you can include any number of exercises for any muscle group
2. Yes, you can train for strength of 3-4 lifts simultaneously 👍
@@FlowHighPerformance1 thank you!
but can i do for example for bench press 3 sets warm-up and 5 sets working sets per session if i do 2 times per weak bench press ?
Yes, of course you can
amazing! can i use it for a street lifting periodizzaion? pullup,dips and squat
Yes, definitely
hi. may i ask, if i am about to insert paused lift or tempos, which period i should insert them and how about the rpes and percentage of the load?
Depends what the purpose of paused/tempo lift are for. Probably in the earlier mesocycles 👍
@@FlowHighPerformance1 thankyou for answering sir. i have another question. im in peaking block, i was doing 95 percent of previous 1rm and i got 6 reps for rpe 10. should i continue using the previous 1 rm for the percentage or calculated 1rm from rpe chart. because it was unexpected
Can you tell what type of periodization technique is this? Is it liner load? And what other periodization technique are good for strength gains
It is not any specific type of periodization model. The principles of periodization are more important than the name of the model 👍
In accumulation phase day 1 and day 3 of bench press are the same workout with exact set and rir and load , doesn't it needs to be different? Or we have to aim for more no of reps with in the same rir ie 1-2
You might get 1 more/less rep on each session due to fluctuations in performance day-to-day. It is not an issue if you're performance is that same 👍
@@FlowHighPerformance1 can't we increase in set directly on day 3 of bench press,if we feel like we are strong enough on that particular day to do that easily
im understanding the basics of making a program i just have no idea what to do when it ends how to i maintain without fatiguing or injuring myself but also stay somewhat near peak strength
There are many programming videos on this channel which you can watch, and you will start to develop a better understanding 👍
is it possible to implement deadlifts on this program? more soecificallt on my lower body days? and would it be a good idea to do it before/after squatting?
Yes you can. You could do it before squats on one day, and after squats on the other lower body day 👍
@@FlowHighPerformance1 great thanks, also, can i add lateral raises and rear delt flies on upper body days? or is there no need to? would those couple simple workouts build my entire upperbody?
You can definitely add extra shoulder training 👍
I need some help!!!! I don’t have any strength program but now that I want to hit a 405 squat by the end of this year I don’t know how to go about things, I weigh 150 and I’m currently squatting 315 for 5 maybe 6 or 7 on a good day. But the thing is I recently started hitting 315 and it’s all new to me I’ve always been stuck around 285 or 290 and 315 was my max (I wasn’t a consistent lifter) but now that I’ve taken lifting more serious about a week ago I said F it ima do a 315 after doing a 285 for 3, and to my surprise it wasn’t as hard as so I did maybe 3 sets for 1 then i just waited about 3 days to squat again. Same thing 285 for 3 reps then I jumped to 315 to see if I maxed out with those 3 reps and again i did it for about 3 reps easy, and I decided to jump to 345 and I got it so I figured I maxed, 2 days go by and I load the bar with 315 thinking no way I get more than 2 reps in a row and to my surprise AGAIN I got 5 reps and then from there I did another 5 and eventually got 3x5 plus a 330 and 345 I threw in that session (this was 2 days ago). Now at this point Im SUPER confused because I’ve never progressed this fast or touched this kind of weight EVER so today I really thought THIS IS IT ain’t no way in hell 315 feels light and AGAIN I did 3x3 and stopped even tho I definitely could of got way more reps but my back is torn up and bruised up from the bar and it’s painful to put the bar on my back now. So now I’m kind of at a point where I don’t know what to do should I keep repping 315 or should I move down again to 285 or 300 and do more reps to recover I don’t want to lose this progress!
The fast progress is probably due to neural adaptations - which means you wont continue at this rate of progress forever. I would recommend starting with 285lb and try to do as many reps as possible at that weight for 3-6 weeks. Then go up around 10lb every month or so and keep trying to get as many reps as possible with that weight. Over time your rep ranges will drop, and you will eventually test your 1RM 👍
@@FlowHighPerformance1 I decided to keep squatting 315 for that week, I took a week off with still some gas left because I was still able to squat 315 for reps and felt like I could do more before the my break. I just came back and hit a 365 PR I’m gonna take tomorrow off and start repping 300-315 for about a month again and try and get more reps with that weight. I appreciate the advice but I wouldn’t of hit this PR if I took your route I think I’m starting to understand how my body works and what it needs. Thank you for the advice and I’ll be taking some from this video 💯
I’ve seen a lot of other programs with sets of like 5 and even 10 twice a week on each compound movements and I’d like to be sure that that would be too difficult to recover from bc you are suggesting much less
Depends where you are in your training cycle 👍
How is this altered for hypertrophy as primary goal.vs strength?
this video should help ua-cam.com/video/_-mQpUxuZ6I/v-deo.html
thank you very much but for block 3 and 4 we dont know how many rep range we have to do .. ? thank you
The rep ranges will be determined by the load. The recommended percentages should be taken to the prescribed RPE, and you record how many reps you performed with that load 👍
Can I do a normal workout split and this? Do this first then split after on the days they fall the same?
You can, as long as the total weekly workload isnt too much to handle 👍
But what about already advance lifters do they still need an accumulation block
Yes, for continual progress 👍
Can u suggest me alternative of belt squat! My gym doesn’t have one
Leg press, hack squat, split squat
Grt
Hey @flowhighperformance, how can you work out reps for each block?
also with the primary strength lift, is there usually only one primary lift you can do in that session or can you add more?
1. Reps will be determined via load and vice versa. Basically just select a load, if you do more reps than you wanted to, increase the load next week. If reps were not as much as you expected keep the load, or reduce it next week.
2. You could do more than one primary lift per session, but you effort and intent will likely be inferior on the second lift 👍
@@joshpin8250 1. For my primary lifts considering sets are low in the first couple of weeks = reps will higher (load 75%) however as sets increase reps decrease (load 75%) - is this how you would program it in accum phase? i do understand that the adaptation of the first 2 blocks is hypertrophy driven.
2. Could you change from a pull exercise to a push exercise?
Will this work if i substitute bemch for weighted dips and back squats for weighted pull ups? Ill do leg days on rest days, like a ppl split. 3 to 4 exercises per session and volume like the video says
Yes, definitely 💪
@@FlowHighPerformance1 I really cant believe it. You replied so fast and i thought i wouldnt even get a reply, you get a sub for me. Actually i have another question 😄 Can you guys make a video about strenght and hypertrophy programming for weighted calisthenics? For example a 3 or 4 day split including weighted dips and pull/chin ups and enough exercises for hypertrophy, but not too much to recover. Main goal is to do heavier pull ups and dips. Thank you sm
Maybe at some point when I learn more about calisthenics 👍
@@FlowHighPerformance1 I think if you learn more about streetlifting/ weighted calisthenics, this channel is BOMB. Damn this much free info is gold
@@FlowHighPerformance1 ive been trying to find periodization or all info i can find about weighted calisthenics, i can find none. Its legit the hardest thing in the world 😂
Hello guys I am new to gym and working out, I used to do a lot of sports , tennis and swimming, but gained weight during covid, with a diet plan I lost around 20-22 kgs , I want to get a very strong build, I really don’t want to build muscles for looks, just wanna get really strong any advice pls?
Train in the lower rep range with heavy loads (1-5 reps). and most important, dont eat in a calorie surplus if you want to avoid weight gain 👍
@@FlowHighPerformance1 Thank you so much!!!
How would the nutrition needs change period to period. Not asking for specifics. I know how I should be eating for the hypertrophy. Just curious if you could elaborate
Probably wouldnt change much at all I'd say. Just make sure to get enough protein each day, and make sure to have a meal a few hours pre & post-workout. Calorie intake will depend on whether you are bulking, cutting or maintaining. Also, if you are training for a sport where you need to make a weight class, then this will influence nutrition too 👍
@@FlowHighPerformance1 mostly asking to see if you can match strength periodization to bulk and cut cycles. Not a pro, or competitive athlete just making some personal changes over the past years
If your goal is body composition related, then I would recommend hypertrophy style training rather than max strength 👍
How about your rear and side delts? Would they get enough work this way?
highly depending on your individual response to training. Check out this video for more detail ua-cam.com/video/OtJ1OBSELBk/v-deo.html
What sort of rep ranges should I have for my accessorie exercises
8-15 for most accessory lifts 👍
What are the rep ranges for each block on the compound lift
as many as you can perform at the approximate loads prescribed 👍
Please make a training program for cricket. Please🙏
Yes 🙏please. I also want it
Maybe at some point 👍
Great video!!
Cheers 👍
Do you think doing an amrap in block 2 would be a good idea
It could be a good idea to gauge performance 👍
May I ask why you would do 1-2rir? Isn’t that high intensity?
It's high intensity in terms of proximity to failure. But for strength training, intensity is usually defined as the load used, not the proximity to failure
@@FlowHighPerformance1 thank you for your reply and I will definitely look into it.
thank you
no problem 👍
Is it good to replace the chest with deadlifts instead ?
If that is something you want to train 👍
A good way for explaining how to program for several weeks but too much mistakes in the term of exercises choices-volume-intensity.
Darn it! I need to find the rule-book that tells me exactly what exercises, volume & intensity is correct
Coaches are born by watching trhis channel's videos
😂 glad to hear it
Hi, can we do strength training without much equipment? pls reply
To maximise strength, we need to lift heavy in the specific exercise we want to get stronger at. For hypertrophy, we can achieve significant growth with a range of different exercises and loads 👍
@@FlowHighPerformance1 Thank you for the reply.
No problem 👍
Can i use exact same plan as an intermediate gym-goer? and will it help lose more fat than the normal workout plan?
this program is for strength training. If you want to focus on body composition changes, then i would recommend hypertrophy-style training. here is a video explaining the differences ua-cam.com/video/_-mQpUxuZ6I/v-deo.html
Why were reps left blank throughout the entire video? Should we be going based solely off of RIR?
Yes, I prefer to go based on rep ranges & RIR. You cannot predict exactly how many reps will be performed each set 👍
@@FlowHighPerformance1 So, what’s the range you’d suggest for the last two blocks? I believe I heard 6-20 in the first two? But I don’t think a range was specified in the last two.
In these example, rep ranges will be determined by load. Since % of 1RM is prescribed, you would just need to follow the RIR with this load and record how may reps are performed. In general, anywhere between ~6-20 reps is good for hypertrophy and ~1-5 reps for max strength 👍
The only thing thats confusing me about this is that the clients 1RM will be different at the start and end of the program. Id assume it would also be constantly changing throughout, especially if they're a beginner. How then can we use 75% of 1RM do decide what weight they should be lifting at, say, 10 weeks in, when they're 1RM would have 100% changed by then. I understand there are calculations for these things, but there would still have to be some trial and error throughout the entire program to constantly stay consistent with the clients actual 1RM. Or is that just part and parcel of any strength program? Im obviously a newbie so im trying to figure this out, but it isn't obvious to me how you're meant to optimally work through this program without constantly having to trail and error your new 8-10 rep weight in order to make sure its constantly 75% of your current 1RM and also 1-2 RIR. I guess in my head, this would make the whole %1RM obsolete because if its 8-10 reps AND 1-2 RIR, it should also be 75% of their 1RM? In essence, my question is, would it not be easier to just program a plan based on RIR or RPE instead of %1RM if the clients 1RM is likely to be changing throughout the plan?
Yes, you are exactly right. I haven't made an updated video on this, but using RPE/RIR is probably a better way to go about it 👍
@@FlowHighPerformance1 awesome, thanks for your reply! Glad I wasn't just completely misunderstanding this haha. Look forward to the next video!
But main component movement.. shoulder press missing ???
Shoulder press can be added into your own individualised program 👍
how many reps should we do for the 3rd block
2-5 roughly
and for the last block?
1-3
i had the exact same question
I wanna strat full strength training I was wondering can I implement all 3 lifts in one program.How many days per week
Yes you can. Look at some powerlifting programs 👍
@@FlowHighPerformance1 i am training ppl right now with rest after every led day the main problem with this is if i implementthe mainn lifts into this program i wont be able to recover even if i lower the volume i wanna do sumo in pull then sqaut after push i dont thnik my legs wwill be recovered for heavy squating also
Is the load 75% for all exercises in block 1?
No, this is just for the primary strength lifts. The accessory lifts should be trained in the approximate 6-20 rep range with appropriate loads 👍
@@FlowHighPerformance1 thanks!
What are blocks exactly months?
Roughly 1 months but it doesn't have to be. Usually they are around 4-6 weeks each 👍
Should we start on block 1 or can we jump to block 4
Definitely start on block 1 👍
Why is the percentange on the compound lifts the same on both days of the week won't that hinder recovery?
Probably won't hinder recovery, but undulating between days can be useful 👍
i mean, isn't block periodization just linear periodization divided into "blocks"?
yep, pretty much
This is only for squat and bench what about deadlifts ?
This is just an example to demonstrate the principles. The same general concepts can be applied to the deadlift too 👍
Il a mit des chiffres aléatoires ou on peut utiliser son tableau ?
C'est juste un exemple
@@FlowHighPerformance1 Mais fonctionne t’il ? car mon objectif et de progresser sur le bench et le squat seulement
utilisez ces principes pour créer votre propre plan de formation
Can I do this being 16 yrs old?
Yes. Although I would get an experienced lifter to help you with your technique first 👍
We convert KG to pounds right?
You can if you use pounds instead of kg 👍
I already know the weight to go for the strength lifts as it has a percentage of our max, but how do we find the right weight for the accessory lifts if the kg to pounds isn’t for everyone…
Can this be used as an actual program
It can be, but I would recommend individualising it for yourself 👍
What if you were to make a 40 week program for the whole offseason?
check out this video ua-cam.com/video/2rR7jj4-n24/v-deo.html
What is RIR??
This video should help ua-cam.com/video/LAM__FI4rtI/v-deo.html
RIR stands for reps in reserve. Pretty much means how many more reps you could repeat the exercise before you reach maximum failure on said exercise.
I'm trying your Strength formula for 16 weeks & I'm very curious about my Strength after 16 weeks
let me know how it goes 👍
@@FlowHighPerformance1 ok i will replying soon when my Program is done. Btw what's your instagram i'd SO I connect with you.
Got jacked just watching the video😮😊
😂
Is there an app that would follow these principles for strength training?
No app unfortunately
Everything is great but there aren't any shoulders exercises.
This is just an example to demonstrate the principles. You can add shoulders into your won program 👍
but what about deadlift?
You can apply the same principles for deadlift too 👍
@@FlowHighPerformance1 yeah but if we put in deadlift with bench and squat wouldn't that overkill our cns?
Ask any powerlifter
Off subject. Hypertrophy is not strength, so this video was misleadingly named.
The title is about strength. The video is about strength. How is it misleading?
Hypertrophy is medium/high weight with 6-12 reps, with lower time between sets. Putting the muscle into high stress. Its not focused on increasing the weight / lowering the reps overtime. This is clearly a strength program
The reason Hypertrophy Training is in this program so it can act as an accessory to your compound lifts. A program focused solely on hypertrophy wouldn't have this much specialization on compound lifts. Ever heard of powerbuilding?
Also, it's also smarter to incorporate some hypertrophy (whilst of course prioritizing strength since it's strength training) because the 2 training styles have carry over.