Background
This program is a 16 week (7+1 double) mesocycle designed to increase upper body strength when executed concurrently with a specialization cycle. As the typical "offseason" of fall and winter athletics passes, the primary focus of most coaches becomes sport-specific training. During this time, the ideal goal of most strength training protocols is maintenance of offseason gains, while the reality more closely resembles haphazard damage control. There's a reason the NFL Combine is held in February, and not July. Peak motor function and peak motor control rarely coincide.
Application
Though designed specifically for Fall/Winter athletes, anyone transferring from a prolonged high-volume and/or high frequency regimen would be particularly suited to use this program successfully. Other eligible trainees include lightweight and calorie-restricted athletes, as it elicits little in terms of hypertrophy or hypoglycemia. The time and equipment requirements are minimal, so it may also be of practical benefit to those with busy schedules, or those who ascribe undue value to bench press poundages.
Specifications
Frequency: 1x/week
Intensity: 70-85%
Volume: 5 work sets
Tempo: 2-0-X-1
Interval: 120-180s
Tempo: 2-0-X-1
Interval: 120-180s
Programming
Progress is contingent on successful completion of all assigned sets. Emphasis is to be on singular execution, rather than cumulative workload, which means time under tension should be kept to a functional* minimum, and interval should be prolonged to ensure complete recovery.
Recommended warm-up is 2-3 sets at no more than 50% intensity with standard tempo. Initial work set is based at 70% of tested max, later work sets are calculated from a corrective factor of five per quintal (5:100), then adjusted according to the heaviest completed value. Progression is linear incremental, scaled at five pounds imperial**. Rounding is true (+/- 2.5) to weight, or variable based on trainer analysis.
Example Progressions:
Tested Max: 125
Week 1: (1@85x6) (2@90x5) (2@95x4)
Week 2: (1@90x6) (2@95x5) (2@100x4) <- Corrective Factor is (+/- 5)
Week 3: (1@85x6) (2@95x5) (2@105x4) <- Corrective Factor is (+/-10)
Week 4: (1@90x6) (2@100x5) (2@110x4)
Week 5: (1@95x6) (2@105x5) (2@115x4)
Example Progressions:
Tested Max: 125
Week 1: (1@85x6) (2@90x5) (2@95x4)
Week 2: (1@90x6) (2@95x5) (2@100x4) <- Corrective Factor is (+/- 5)
Week 3: (1@85x6) (2@95x5) (2@105x4) <- Corrective Factor is (+/-10)
Week 4: (1@90x6) (2@100x5) (2@110x4)
Week 5: (1@95x6) (2@105x5) (2@115x4)
Tested Max: 250
Week 1: (1@175x6) (2@185x5) (2@195x4)
Week 2: (1@180x6) (2@190x5) (2@200x4) <- Corrective Factor is (+/-10)
Week 3: (1@175x6) (2@190x5) (2@205x4) <- Corrective Factor is (+/-15)
Week 4: (1@180x6) (2@195x5) (2@210x4)
Week 5: (1@185x6) (2@200x5) (2@215x4)
Week 1: (1@175x6) (2@185x5) (2@195x4)
Week 2: (1@180x6) (2@190x5) (2@200x4) <- Corrective Factor is (+/-10)
Week 3: (1@175x6) (2@190x5) (2@205x4) <- Corrective Factor is (+/-15)
Week 4: (1@180x6) (2@195x5) (2@210x4)
Week 5: (1@185x6) (2@200x5) (2@215x4)
Tested Max: 375
Week 1: (1@260x6) (2@275x5) (2@290x4)
Week 2: (1@265x6) (2@280x5) (2@295x4)
Week 3: (1@270x6) (2@285x5) (2@300x4) <- Corrective Factor is (+/-15)
Week 4: (1@265x6) (2@285x5) (2@305x4) <- Corrective Factor is (+/-20)
Week 5: (1@270x6) (2@290x5) (2@310x4)
Week 1: (1@260x6) (2@275x5) (2@290x4)
Week 2: (1@265x6) (2@280x5) (2@295x4)
Week 3: (1@270x6) (2@285x5) (2@300x4) <- Corrective Factor is (+/-15)
Week 4: (1@265x6) (2@285x5) (2@305x4) <- Corrective Factor is (+/-20)
Week 5: (1@270x6) (2@290x5) (2@310x4)
Exercise should be given primacy on work days, being the first compound exercise initiated, and no more than the third overall (assistance exercises are permissible).
Example Training Day:
Overhead Dumbbell Extension (3 x 15-20)
Cable Lateral Rotation (3 x 25-30)
Bench Press (5 x 4-6)
Cable Lateral Rotation (3 x 25-30)
Bench Press (5 x 4-6)
Lateral Raise (3 x 15-20)
Machine Shoulder Press (3 x 12-15)
Machine Shoulder Press (3 x 12-15)
*Prescribed tempo of [2-0-X-1] accounts for third-party (judges, coaches) validation of lifts requiring an isometric lockout. Tempo of [2-0-X-0] is suitable for strength gains in athletes not subject to official performance metrics.
**For general equivalency, olympic plates (1.25kg, 2.5kg) correspond to imperial plates (2.5lb, 5lb) plus standard half-pound collars.
Because this is meant to be a concurrent training program, assistance training is dictated by external factors. A precaution is to avoid high intensity (>80%) horizontal pressing on days other than the primary bench day.
**For general equivalency, olympic plates (1.25kg, 2.5kg) correspond to imperial plates (2.5lb, 5lb) plus standard half-pound collars.
Assistance
Because this is meant to be a concurrent training program, assistance training is dictated by external factors. A precaution is to avoid high intensity (>80%) horizontal pressing on days other than the primary bench day.
Contingency
Accounting for a missed lift is accomplished by modifying the training stimulus. A recovery week consists of two training sessions focused on sustaining rate of force development while minimizing neural and peripheral stress. Target schemes for the week are (8x3@45%) and (6x3@55%). Two consecutive days of speed work replace the single day standing protocol. Program is immediately resumed the following week.
Example:
Tested Max: 250
Week 1 Monday: (1@175x6) (2@185x5) (2@195x4)
Week 2 Monday: (1@180x6) (2@190x5) (2@200x4) Miss -- Use Contingency
Week 3 Monday: (8@115x3)
Week 3 Tuesday: (6@140x3)
Week 4 Monday: (1@180x6) (2@190x5) (2@200x4) Hit -- Return to Original
Week 5 Monday: (1@175x6) (2@190x5) (2@205x4)
Testing
Recommended warm-up is 2-3 sets at no more than 50% intensity with standard tempo. First work set is a single at the heaviest weight used in the previous week. Interval is retained, and singles are executed until failure. If new tested max is greater than or equal to one interval (in this case, 15 pounds imperial) above original max, resume training from week 7. If new tested max is less than one interval above original max, recalculate with new max. The Week 9 interval is to remain as it was during testing, even if the initial weights fall under a lower correction factor.
Scenario I
Original Tested Max: 250
Week 5: (1@185x6) (2@200x5) (2@215x4)
Week 6: (1@190x6) (2@205x5) (2@220x4)
Week 7: (1@195x6) (2@210x5) (2@225x4)
Week 8: (1@225x1) (1@240x1) (1@255x1) (1@270x1 -- Hit) (1@285x1 -- Miss)
Week 9: (1@200x6) (2@215x5) (2@230x4)
Week 10: (1@205x6) (2@220x5) (2@235x4)
Week 11: (1@210x6) (2@225x5) (2@240x4)
Week 6: (1@190x6) (2@205x5) (2@220x4)
Week 7: (1@195x6) (2@210x5) (2@225x4)
Week 8: (1@225x1) (1@240x1) (1@255x1) (1@270x1 -- Hit) (1@285x1 -- Miss)
Week 9: (1@200x6) (2@215x5) (2@230x4)
Week 10: (1@205x6) (2@220x5) (2@235x4)
Week 11: (1@210x6) (2@225x5) (2@240x4)
...
Week 15: (1@230x6) (2@245x5) (2@260x4)
Week 16: (1@260x1) (1@275x1) (1@290x1 -- Hit) (1@305x1 -- Miss)
New Tested Max: 290
Scenario II
Original Tested Max: 250
Week 5: (1@185x6) (2@200x5) (2@215x4)
Week 6: (1@190x6) (2@205x5) (2@220x4)
Week 7: (1@195x6) (2@210x5) (2@225x4)
Week 8: (1@225x1) (1@240x1) (1@255x1) (1@270x1 -- Miss) (1@260x1 -- Hit) (1@265x1 -- Miss)
New Tested Max: 260
Week 9: (1@180x6) (2@195x5) (2@210x4) <- Correction Factor is (+/- 15) regardless of weight
Week 10: (1@ 185x6) (2@200x5) (2@215x4)
Week 11: (1@190x6) (2@205x5) (2@220x4)
Week 16: (1@260x1) (1@275x1) (1@290x1 -- Hit) (1@305x1 -- Miss)
New Tested Max: 290
Scenario II
Original Tested Max: 250
Week 5: (1@185x6) (2@200x5) (2@215x4)
Week 6: (1@190x6) (2@205x5) (2@220x4)
Week 7: (1@195x6) (2@210x5) (2@225x4)
Week 8: (1@225x1) (1@240x1) (1@255x1) (1@270x1 -- Miss) (1@260x1 -- Hit) (1@265x1 -- Miss)
New Tested Max: 260
Week 9: (1@180x6) (2@195x5) (2@210x4) <- Correction Factor is (+/- 15) regardless of weight
Week 10: (1@ 185x6) (2@200x5) (2@215x4)
Week 11: (1@190x6) (2@205x5) (2@220x4)
...
Week 15: (1@210x6) (2@225x5) (2@240x4)
Week 16: (1@240x1) (1@255x1) (1@270x1 -- Hit) (1@285x1 -- Miss)
New Tested Max: 270
Week 16: (1@240x1) (1@255x1) (1@270x1 -- Hit) (1@285x1 -- Miss)
New Tested Max: 270
Conclusion
The ancient doctrines of linear progressive resistance and abbreviated training have fallen out of favor in contemporary fitness thought, but their combined functionality in strength maintenance is incontrovertible. Concurrent preseason application is particularly viable, given the relatively low adaptation cost at a time when the body is exposed to chronic, but disparate stimuli. Because it is not in a position to equitably accommodate every adaptive provocation, asking for little in the simplest way is sometimes the best answer.
