Programming Series Part 1: Volume Manipulation and Progression
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- Опубліковано 10 тра 2020
- In part 1 of a 2 part programming series, I'll be diving in depth into the manipulation and progression of volume within powerlifting programming. Volume is an often discussed topic, but over the course of each week, each, block, and each year, how should we be managing our volume to maximize long term progress in the sport? I discuss how I approach programming within the context of volume, why I don't manipulate or adjust volume much week to week or block to block, and instead how I use volume to create a consistent variable to better understand the drivers of progress within our training. I breakdown within my system how I structure rep schemes, deloads, and the general maximum daily volume to best suit an athlete. And have you ever wondered if you should add another squat day? Well I cover that too, with how I decide when to increase frequency and how I do so. And lastly I cover the way I typically build in volume increases over time to improve athlete work capacity and tolerable workload at a manageable and safe rate.
#powerlifting #powerliftingprogramming #powerliftingprogram #volume #powerliftingvolume #squatvolume #benchpressvolume #deadliftvolume
Instagram: / prs_performance
Website: prsontheplatform.com/
Someone give this guy a medal
haha thank you!
fr he deserves so much
Just some useful timestamps that i'll update everytime i watch this masterpiece:
21:00 deload reductions
44:30 Sets differentiation
I'll start doing better myself on adding timestamps! Made sure to do that for the video I just uploaded on bench press!
Seriously I am awestruck this kind of information is for free. Most people charge a premium for this kind of information whereas you share it for free. Thank you so much brother for sharing these valuable videos with the lifting community.
A kind suggestion is to optimize your channel's SEO so that this information can reach more people. Also, you can put snippets of your longer videos with some animations so that they will reach a wider audience.
Going to watch all your videos. You got a subscriber for life and hope I will be hiring you as my coach if I compete in the future.
Thanks for these valuable videos.
You're welcome man!
This is awesome as usual! Thanks for putting this together, Steve!
Thanks Kyle, my pleasure!
1-hour video!!! Can't wait to watch it right now! Realy love your content. Thank you so much.
thanks man, hope you enjoyed it!
Very helpful video! Thank you.
You're welcome, glad it was helpful!
Just found this channel after being recommended ur insta, defo a lot of vids to binge over the next few weeks thx for the free great content bro
Awesome, thank you!
This video is so awesome man, I am loving learning about this and it has really cleared up some questions I've been having.
Awesome, thank you!
Amazing video
Thank you!
❤❤❤Thanks man
You’re welcome!
Oof this is gonna be fun!
hope you enjoyed!
Great Video! One question remains, how long do you keep those changes? Let's say you just added 2 more sets of belt squats to the program. Do you keep them until the lifter stalls and then add either more accessory work or transform it to main lift work or do you decide to add more even before you see signs of a lifter plateauing?
That’s a big “it depends” answer
Would you say that it depends on any specific factors? I can grasp the concept of volume manipulation pretty well, it's just the question of adding volume only when progress stalls or before that which I need to wrap my head around still.
Maybe something to make a video about here on UA-cam or on Powerlifting Now? I think that's something a lot of people would be interested in. Love the content on PL now btw, thanks for all the work you put in.
@@PRsPerformanceI'd be interested in that too
I feel like this has really helped me with my block to block variation.
I kinda felt like after a successful block i didn't know what to do but now i've got something to try, thanks a lot!
that's great, good to hear! I hopefully will be getting to part 2 within the next couple weeks on intensity, and I think that will be even more enlightening of really how I adjust variable block to block to increase stress and overload.
I would be interested in a video explaining rep ranges and what to choose based on the individual. For example, what makes you program a top set of 3 with back offs for 7’s instead of straight sets of 4 or something. I guess set tolerance and total volume needed would be a factor here, but I’d love to hear your thoughts on it. Also, perhaps a video on bringing all these programming concepts together using a made up athlete as an example, designing a few blocks? Love the videos. Thanks!
Plan actually is sometime late January, early February, I am going to be putting out a new 15 week intermediate program, and will document every aspect of writing it through a couple videos!
@@PRsPerformance Awesome :)
52:50 yes 🤣
👍
I think I fall into the model 1 type lifter. I have run a few ES block and used weekly top singles during peaking blocks in a linear periodization approach. More often than not I fall into the type 1 model, particularly for squat. I defiantly find that I need to push through week 3 to reap rewards in the two following week. Normally I find that week 1 am notible weaker than where I left off. Week 2 weight feel normal again but by the end of the week I am feeling quite fatigued. Week 3 I regress from week 2 and feel quite fatigued, often fatigue will continue building through the week. During week 4 I will feel I mix of stronger than week 2, still fatigued but fatigue is dissipating. Week 5 I will be in overall peek condition. However, I have noticed that it is important to keep training stress balanced over the week otherwise a mini peak can happen on one of the days in week 4.
My guess is that the program is too much to handle initially, however while running the program the athlete adapats to the program and at the tail end expresses the strength gains.
All relates back to the fitness fatigue model and in some manner it takes a bit longer for fitness to adapt and strength output to surpass current fatigue levels.
Great video. I do have one question regarding # of sets. Is the minimum RPE for a set to be considered a "working set" different from lifter to lifter? For example, suppose I have a novice lifer who seems to be making progress running sets with an average intensity of @5, and recovers well from that avg intensity. Currently, I would consider any sets @5 to be effective and program with the idea that any set above @4.5 would be counted towards useful volume. Am I on the right track, or would you take a different approach?
Yep I would agree with everything you said there. Lifters have varying responses to different intensities, so to say a certain set range of let's say 6-9 RPE is the only thing considered a working sets would be wrong IMO. Definitely lifters that respond well in that 3-5 RPE range too.
Thanks for your videos! They are very meaningful and informative. In one of the Sean Noriega's video he said that he started doing high reps deadlift and he likes it, also he said that you have the Instagram post about that topic(why you use high reps approach in deads). But in this video you said you use only 5-6 reps range(maybe because you didn't practice this kind of reps approach at that time) . But I didn't find that post. Can you give me the link, please
So the outliers to that standard from what I’ve found is highly advantaged sumo deadlifters. Here is the post.....
instagram.com/p/CDv95JSAga5/?igshid=q96dbljwdu69
@@PRsPerformance Thank you very much!
1. How do know a certain volume is enough for lifter eg :2X3 and 3X5.Should we take into consideration some numbers while deciding number of sets X reps?
2.Other than ramping up accessory work and then letting it translate to main lift,are there any other ways to increase volume?
3.I have read in eric's book regarding some minimal number of sets .Are we using it anywhere here?
4.When it comes to conventional and sumo would there be any variation in programming volumen?
5.Also would you do more of these. They are superb! :D
1.) That is just based on each individual, their past training, and their continual feedback to gauge fatigue.
2.) There are definitely times I'll just add 1 set to increase volume without preceding it with ramping up accessory work. Or with some lifters they tend to have a cap on how many sets they can do, so for them they may need more high rep back off work to satisfy volume increases.
3.) I don't typically do much with minimal sets, barring we are doing a hyper focused lift block, such as bringing down squat workload to really push deadlift.
4.) The only difference would be based on the individual needs. Stereotypically sumo pullers can handle a little more volume than conventional, but not always.
5.) Yep, more incoming!
Thank you 😁
How much strength would you expect an intermediate/advanced lifter to gain block to block? Would they be able to increase all their 3 rep rpe's by 2.5kg?
Would it differ between lifts?
Likely an intermediate to advanced lifter will take multiple blocks before seeing notable strength increases.
@@PRsPerformance do you have a video or can point me to a resource which explains how strength gains are expected or occur?
So you should only change one excercise at a time?
What is the maximum amount of sets you would add into 1 block?
I assume you add it into a block and then by the end of the block you will be able to tell if it was too much? Then if it was not too much you could add more to that exercise or to another exercise on the next block, or would you run 3 blocks before adding in more volume?
1-2 is the most I’d add in a given block.
@@PRsPerformance would you not allow time to see if the new volume was beneficial before adding more?
Okay. So if I want to add another bench variation to my program at the start of a new block:
Week 1: Wave Load
Week 2: Normal Program
Week 3: Add 1 extra backdown set on primary day
Week 4: Week 2 add 1 extra backdown set on secondary day
Week 5: Waveload
Week 6: Remove extra sets and add in 3 sets of new variation
Week 7:
Week 8: etc
Is that the correct way to go about adding a new variation?
There is no set correct way, just examples in this video of how you can go about it, but yes the way you set it up would be fine.
@@PRsPerformance so you could just add the new excercise in 1 set at a time rather than adding them to the primary and secondary days?
Love the covid hair
Need to bring that back haha