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Different template loading pattern

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  • Different template loading pattern

    Hi
    one can notice two main loading patterns in the most of your templates: (1) ramping to working sets @8 and (2) [email protected], -10-12% @9.
    Is there any difference between them (in the way they work / should be implemented)? What are the pros and cons of both schemes? In what circumstances each one would be preferably used?

  • #2
    Originally posted by vuvur View Post
    Is there any difference between them (in the way they work / should be implemented)?
    Yes, because there would not be two different protocols programmed if they had the same effect and same set of pros/cons. Context indicates or contraindicates any given protocol.

    Originally posted by vuvur View Post
    What are the pros and cons of both schemes? In what circumstances each one would be preferably used?
    The protocols that I will outline below are not to be viewed as interchangeable or having the same effect, because they are not and do not, respectively. I am listing them for example purposes only. Also, I want to note that the best thought process is not to pick the method with the most pros, least cons, or most favorable ratio of pros:cons. The ideal way to go about examining these is seeing which set of pros and cons best fits with the lifter's needs for the time when they will be prescribed.

    Programming work-ups to @8 (e.g., "[email protected], [email protected], [email protected]") followed by down sets (e.g., plus 3 down sets [repeat])
    Pros
    • 8 RPE allows for more volume to be accumulated (compared to a 9 RPE top set) since effort on the "hardest" set is lower
    • Effort is predetermined
    • Work-ups allow for more fine-tuned top set load selection
    • NL is predetermined due to the prescription of repeat sets of @8 load
    Cons
    • 8 RPE is not as specific as 9 RPE
    • Some coaches might prefer to autoregulate based on effort at a predetermined load instead of load at a predetermined effort
    • Work-ups might not provide much of a meaningful training effect, and use energy that could be dedicated to the performance of more sets at a potentially more appropriate/higher load
    • Number of repeat sets one can perform is limited due to the top set RPE already being on the higher end of the spectrum
    Programming [email protected]
    Pros
    • Very specific to powerlifting
    • Helps curb temptation to deviate from program due to this load being in the 90% range
    • Generally, its fun for most people
    Cons
    • Lifters who intensely psych up for this set can quickly become fatigued by frequent programming of this set when they consistently achieve this high level of psych for the set
    • Takes a lot of time to work up to this load
    • Method can be ruined by lifters who are unable to set their ego aside and routinely overshoot the 8 RPE, or are not honest in their reporting of effort

    Programming down sets based on percentage, with predetermined sets and reps (e.g., "[email protected], -10-12% @9," OR "[email protected], 80%x4x4," OR "[email protected], [email protected]")
    Pros
    • Allows for all volume accumulated to be accumulated with a potentially more appropriate/higher load
    • Some lifters prefer this method because it only requires that they note and record their effort, insetad of controlling bar load based on effort, which can be tricky to some trainees
    • Favorable for coaches who think more in the mindset of autoregulating based on effort at a predetermined load instead of load at a predetermined effort
    Cons
    • Training effect of this load may change since effort on first set performed will not be the same as at the last set performed
    • Doesn't allow for any autoregulation of down set load based on down set load performance, and relies entirely on e1RM of the top single. This can be a problem if a lifter does not have a custom RPE chart made based on their own performance at given loads.
    • Some lifters take comfort in knowing that their level of effort is predetermined, which is not a luxury that this method affords

    Comment


    • mdboxberger
      mdboxberger commented
      Editing a comment
      Incredibly helpful reply,! thanks

  • #3
    Thanks a lot, it is really helpful!

    Comment

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