[PPT] - Seek Novelty Personality Environment Predictable Unpredictable PowerPoint Presentation

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Environment Predictable Unpredictable Personality Seek Novelty Seek Stability

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Predictable Unpredictable Seek Novelty Seek Stability

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X ? ? ?

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1. Establish 1RM (performance)
2. Plan the training block/phase
3. Rinse and repeat

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How to Establish 1RM

True 1RM test Reps To Failure Load-Velocity Estimation Through Iteration

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Reps To Failure 1RM = (Weight x Reps x 0.0333) + Weight 1RM = (150kg x 5reps x 0.0333) + 150kg 1RM = 25 + 150 1RM = 175kg

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Reps To Failure

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Load levels %1RM Exertion Levels # Reps %1RM Exertion Levels Max Exertion (ME) Near Max Exertion (NME) Hard Exertion (HE) Medium Hard Exertion (MHE) Max Exertion (ME) Near Max Exertion (NME) Hard Exertion (HE) Medium Hard Exertion (MHE)

Max reps 1 rep short 2 reps short 3 reps short 4 reps short 5 reps short 6 reps short Max reps 1 rep short 2 reps short 3 reps short 4 reps short 5 reps short 6 reps short

Heavy+ 100%

1

100% 100% 95% 92% 89% 86% 83% 81%

95%

2 1

2

95% 95% 92% 89% 86% 83% 81% 79%

92%

3 2 1

3

92% 92% 89% 86% 83% 81% 79% 77%

Heavy 89%

4 3 2 1

4

89% 89% 86% 83% 81% 79% 77% 75%

86%

5 4 3 2 1

5

86% 86% 83% 81% 79% 77% 75% 73%

83%

6 5 4 3 2 1

6

83% 83% 81% 79% 77% 75% 73% 71%

81%

7 6 5 4 3 2 1

7

81% 81% 79% 77% 75% 73% 71% 70%

Medium 79%

8 7 6 5 4 3 2

8

79% 79% 77% 75% 73% 71% 70% 68%

77%

9 8 7 6 5 4 3

9

77% 77% 75% 73% 71% 70% 68% 67%

75%

10 9 8 7 6 5 4

10

75% 75% 73% 71% 70% 68% 67% 65%

73%

11 10 9 8 7 6 5

11

73% 73% 71% 70% 68% 67% 65% 64%

71%

12 11 10 9 8 7 6

12

71% 71% 70% 68% 67% 65% 64% 63%

Light 70%

13 12 11 10 9 8 7

13

70% 70% 68% 67% 65% 64% 63% 62%

68%

14 13 12 11 10 9 8

14

68% 68% 67% 65% 64% 63% 62% 61%

67%

15 14 13 12 11 10 9

15

67% 67% 65% 64% 63% 62% 61%

65%

16 15 14 13 12 11 10

16

65% 65% 64% 63% 62% 61%

64%

17 16 15 14 13 12 11

17

64% 64% 63% 62% 61%

63%

18 17 16 15 14 13 12

18

63% 63% 62% 61%

62%

19 18 17 16 15 14 13

19

62% 62% 61%

61%

20 19 18 17 16 15 14

20

61% 61%

Exertion – Reps In Reserve (RIR) Concept

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Assistance Exercises

Source: Dan Baker

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Train Monitor Test Update GUESS!!

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Estimation Through Iteration

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Predicted 1RM from Load and RIR during training

1RM = (Weight x (Reps + RIR) x 0.0333) + Weight 1RM = (100kg x (5 + 3) x 0.0333) + 100kg 1RM = (100kg x 8 x 0.0333) + 100kg 1RM = 25 + 100 1RM = 125kg

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Squat 3x5 @75% Bench Press 3x5 @80% Upper Body Row 3x8-12 Reps Lower Body Pull 3x8-12 Reps Core (Rotational)

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Squat 1x5 @75% Upper Body Row 3x8-12 Reps Squat 1x5 @75% Lower Body Pull 3x8-12 Reps Squat 1x5 @75% Core (Rotational) Squat 1x5 @75% Upper Body Row 3x8-12 Reps Squat 1x5 @75% Lower Body Pull 3x8-12 Reps Squat 1x5 @75% Core (Rotational)

Source: Charles Staley https://www.t-nation.com/training/hub-and-spoke-method

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Week 1 Back Squat

3x5 @75%

Week 2 Week 3 Week 4

Horizontal Vertical Variation Progression

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Divisible and Not-Divisible Approach Or “Traditional” and “Randomized”

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Workouts/Exercises Set and Rep Schemes

A 1 B 2 C 3

Workouts/Exercises Set and Rep Schemes

1. Back Squat
2. Bench Press
3. Pull-Up

3x5 @80%

1. Box Squat
2. Military Press
3. Row

3x3 @85%

1. Front Squat
2. Floor Press
3. Bench Pull

3x8 @75%

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A A 1 2

Next progression stage

A A 1 2

Next progression stage

1:2 = 0.5 2:1 = 1

A B 1 1

Next progression stage

A B 1 1

Next progression stage

2:1 = 1 1:2 = 0.5

A B 1 2

Next progression stage

A B 1 2

Next progression stage

2:2 = 1 2:2 = 1

1. Back Squat
2. Bench Press
3. Pull-Up
1. Back Squat
2. Bench Press
3. Pull-Up

3x5 @80% 3x3 @85% Next progression stage

1. Back Squat
2. Bench Press
3. Pull-Up
1. Back Squat
2. Bench Press
3. Pull-Up

3x6 @80% 3x3 @90% Next progression stage

1. Back Squat
2. Bench Press
3. Pull-Up
1. Box Squat
2. Military Press
3. Row

3x5 @80% 3x5 @80% Next progression stage

1. Back Squat
2. Bench Press
3. Pull-Up
1. Box Squat
2. Military Press
3. Row

3x6 @80% 3x6 @80% Next progression stage

1. Back Squat
2. Bench Press
3. Pull-Up
1. Box Squat
2. Military Press
3. Row

3x5 @80% 3x3 @85% Next progression stage

1. Back Squat
2. Bench Press
3. Pull-Up
1. Box Squat
2. Military Press
3. Row

3x6 @80% 3x3 @90% Next progression stage

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A B C 1 2 3

Next progression stage

A B C 1 2 3

Next progression stage

3:3 = 1 3:3 = 1

1. Back Squat
2. Bench Press
3. Pull-Up
1. Box Squat
2. Military Press
3. Row
1. Front Squat
2. Floor Press
3. Bench Pull

3x5 @80% 3x3 @85% 3x8 @75% Next progression stage

1. Back Squat
2. Bench Press
3. Pull-Up
1. Box Squat
2. Military Press
3. Row
1. Front Squat
2. Floor Press
3. Bench Pull

3x6 @80% 3x3 @90% 4x8 @75% Next progression stage

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What if it is un-divisible?

A B A B A B 1 2 3 1 2 3

Next progression stage

A B A B A B 1 2 3 1 2 3

Next progression stage

2:3 = 0.66 3:2 = 1.5

Extends the variation (horizontal planning) before the next progression step

1. Back Squat
2. Bench Press
3. Pull-Up
1. Box Squat
2. Military Press
3. Row
1. Back Squat
2. Bench Press
3. Pull-Up
1. Box Squat
2. Military Press
3. Row
1. Back Squat
2. Bench Press
3. Pull-Up
1. Box Squat
2. Military Press
3. Row

3x5 @80% 3x3 @85% 3x8 @75% 3x5 @80% 3x3 @85% 3x8 @75% Next progression stage

1. Back Squat
2. Bench Press
3. Pull-Up
1. Box Squat
2. Military Press
3. Row
1. Back Squat
2. Bench Press
3. Pull-Up
1. Box Squat
2. Military Press
3. Row
1. Back Squat
2. Bench Press
3. Pull-Up
1. Box Squat
2. Military Press
3. Row

3x6 @80% 3x3 @90% 4x8 @75% 3x6 @80% 3x3 @90% 4x8 @75% Next progression stage

Vertical planning (Progression)

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Re Retest 1RM Op Open s sets 2x5 @80%, 1x5+ @80% Ad Adjust t 1RM 1RM Upper Body: +2.5kg Lower Body: +5kg Adjust perce centages in programs Cycle 1: 3x5 @70%, 3x5 @75%, 3x5 @80% Cycle 2: 3x5 @72%, 3x5 @77%, 3x5 @82%

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X ? ? ?

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“When faced with significant irreducible uncertainty, the robustness of the approach is more relevant to its future performance than its optimality”

Robust > Optimal

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What needs to be done? Uncertainty perspective

Method #1 Method #2 Method #3 Method #4 Method #5 Method #6 Method #7 Method #8

Heuristic #1: Minimize the number of buckets (make it simple) – The lowest complexity that “functions” (MVP) Jordan Peterson on “functional significance” Heuristic #2: 1/N (Cover the “downside”) Distribute the “load” (training time) as equally as possible (Barbell Strategy #1) Heuristic #3: Invest in “upside” Emphasis based on the identified need(s), OR rotate over time [summated microcycle] (OR BOTH)

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Method #1 Method #2 Method #3 Method #4

Unpredictable Predictable

Use 1/N Heuristic Find optimal solution

When it needs to be done? Uncertainty perspective

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