Sets and Reps With a Purpose Bill Marnich, CSCS, PES Strength & Conditioning coach Canon-McMillan School District
Things to Consider • Keep it Stupid Simple • Easy to Understand • Easy to See Progression • Easy to Adjust on the Fly • Every Good Strength Program is Some Combo of 3-5x3-5 • Quality Over Everything • Set/ Rep Scheme Should Reflect This • Learning a New Movement _< 6 reps • Progression Should be Slow but Constant (Our Goal!) • Take Advantage of Novice Training Age • GET STRONGER!!!!!
Testing • Thoughts on Testing • Wish it Could Be Avoided • Make the Best of It • Have Seen Athletes Confidence Grow in Minutes (Females) • 5 Rep Max • Allows for 3-5 • If You Tell Them 3 They Will Get 1 • If You Tell Them 1 They Will Fail • Start with 90% of Actual Training Max • Ensures a Safe, Realistic Starting Point • Reinforces Approach to Slow but Steady Progress (Our Goal!)
The Juggernaut Method • Chad Wesley Smith • 4 Waves (10s,8s,5s,3s) • 2 Weeks of Accumulation(Volume) • 1 Week AMAP • Determines Their New Training Max • +2.5lbs Per Rep for Upper/+5lbs Per Rep for Lower • 1 Week of De-loading (Optional) • Use at Your Own Discretion • Sometimes Used to Reinforce Technique (Pause Sets)
The Juggernaut Method 10s Wave 8s Wave 5s Wave 3s Wave 5x10 @ 60% 5x8 @65% 6x5 @70% 7x3 @75% 3x10 @ 67.5% 3x8 @75% 4x5 @ 77.5% 5x3 @ 82.5% 1xAMAP @75% 1xAMAP @ 80% 1xAMAP @ 85% 1xAMAP @ 90%
The Juggernaut Method • Pros • 4 Cycles Work for Typical Off-Season Program • Feed Back Each Month (Adjusted Training Max) • AMAP Set • Amount of Work Done With Heavier Weight During 1st 2 Weeks (5s, 3s) • Cons • Amount of Time Training With Submaximal Weight (10s, 8s) • Feedback is Every 3-4 Weeks Compared to Every Week With 5/3/1 • Amount of Time to Complete 6-7 Sets (5s, 3s)
Things To Consider • Amount of Time Available (Months) • Time of Year (Off-Season, Pre-Season, In-Season) • Goals Regarding Time of Year (Hypertrophy, Maximal Strength, etc.) • Example • i.e. Football Winter Months (4 Months)= All 4 Cycles • i.e. Football Summer Months (2 Months)= 5s and 3s • i.e. Football In-Season= 5s and 3s • Usually Reset Training Maxes after Summer, Before Season • 90% of Previous Training Max • Allows for Consideration of Multiple In-Season Factors
Jim Wendler’s 5/3/1 • Jim Wendler • 3 Week Cycles (Optional De-Load Week) • AMAP Every Week With a Goal of 5, 3, or 1 • Goal is REP PRS • +5lbs Upper/+10lbs Lower at End of Each Cycle • Continue Cycling Through Until Failure • Reset Training Max at 90% of Previous Training Max
Jim Wendler’s 5/3/1 1 st Week 2 nd Week 3 rd Week 65% x 5 70% x 3 75% x5 75% x 5 80% x 3 85% x 3 85% x 5+ 90% x3+ 95% x1+
Jim Wendler’s 5/3/1 • Pros • Time Efficient (3 Working Sets) • Very Simple and Easy to Understand • Provides Immediate Feedback EVERY WEEK • Allows for Slow but Steady Progress (Our Goal!) • Cons • Minimal Volume Work • The Feeling of Needing to Do More (Wrong, but Still a Con)
Things To Consider • +5lbs Upper/+10lbs Lower at End of Each Cycle is Standard • If Time is Not a Factor May Want to Consider +2.5lbs Upper/+5lbs Lower • Lengthens the Process (Our Goal!) • Keep Previous Recordings Readily Available • They Will Like Comparing/Competing (With Each Other and Themselves) • Keep in Mind This is Designed For a Significant Amount of Time • Due to starting at 90% of Training Max • Explain the Importance of the First Two Sets • They Will Not Like How Light These Sets Are
Starting Strength 5x5 • Mark Rippetoe • 5 Sets of 5 Reps Across • Ideal for Novice Weightlifters • Same Workout Every Session • Some Combination of Bench/Squat/Deadlift/Press • Move up 5lbs Upper/10lbs Lower Each……. • Session (3x Per Week) • Every other Session (2x Per Week) • Weekly (1x Per Week)
Starting Strength 5x5 • Cons • Athletes OR You May Get Bored • More Difficult to Implement in a Team Setting • Consistency of Individual Athletes • Athletes Will Progress at Different Rates • Pros • Takes Advantage of Young Training Age (Beginner Gains) (8 th Grade, Freshmen, Untrained Athletes) • Easy for athletes…..No calculations • Easy to See Progression (Feedback Every Week) • Because of Slow but Steady Progression it Can Last a Long Time
Things To Consider • Complicated Does NOT Mean Best • Don’t Outsmart Yourself • Start Light • Reinforce Good Technique (Grease the Groove) • It’s Monotonous – Counteract This • Dan John’s Eye Wash
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