I’m typically not a fan of “system-based” power coaching. There are far too many particular person variations between lifters to attempt to pigeonhole everybody into the identical actual coaching system. When this occurs, outcomes are likely to observe a bell curve: 20 p.c of lifters thrive, 20 p.c of lifters do terribly, and the center 60 p.c do OK.
Nevertheless, when my power coaching enterprise returned to in-person operations after the compelled shutdown in early 2020, we had to determine methods to practice many lifters directly with out an excessive amount of tools sharing or shut contact. As foolish because it appears in hindsight, the paranoia over social distancing and floor cleanliness resulted in us implementing a level-based method to group power coaching that has change into a everlasting fixture in the best way I coach.
We group our lifters into Ranges 1, 2 and three, which may simply as simply be referred to as newbie, intermediate and superior. Stage 1 and a couple of lifters observe group exercises that aren’t personalized, however individualized primarily based on which squat, bench and deadlift variations they carry out and, in fact, autoregulated primarily based on RPE and RIR. Stage 3 lifters get utterly personalized applications primarily based on their particular person targets, strengths and weaknesses, and aggressive powerlifting season.
After utilizing this stage system for over three years now, I’ve discovered there’s an attention-grabbing “leapfrog” method that many lifters have used efficiently to make regular progress over a substantial time period. Once I say leapfrog, I imply that every coaching block strategically builds on the earlier one in a method that lets most lifters hit constant rep PRs and cut back the probability of hitting cussed plateaus. Right here’s how we do it:
9-Week Coaching Blocks
In precept, I’m NOT in assist of assigning finite quantities of time to sure coaching blocks. If the present method is working, there’s no have to abandon it and transfer on to one thing else simply because a textbook or useless Russian man mentioned that coaching blocks must be 4 weeks lengthy. Nevertheless, throughout the context of group coaching, we’ve to place some constraints round our coaching method to make it work for as many lifters as attainable. So, each our Stage 1 and Stage 2 lifters use 9-week coaching blocks for his or her predominant squat, bench and deadlift variations.
Stage 1 lifters use a extra linear method the place they use the identical rep vary for 3 weeks in a row, whereas Stage 2 lifters use weekly undulation the place the rep vary adjustments each week on a 3-week rotation. It appears to be like like this:
Stage 1
Week 1: 3 units x 5 reps @ 7 RPE
Week 2: 3 units x 5 reps @ 8 RPE
Week 3: 1×5 @ 7 RPE, 1×5 @ 8 RPE, 1×5 @ 9 RPE
Week 4: 3 units x 4 reps @ 7 RPE
Week 5: 3 units x 4 reps @ 8 RPE
Week 6: 1×4 @ 7 RPE, 1×4 @ 8 RPE, 1×4 @ 9 RPE
Week 7: 3 units x 3 reps @ 7 RPE
Week 8: 3 units x 3 reps @ 8 RPE
Week 9: 1×3 @ 7 RPE, 1×3 @ 8 RPE, 1×3 @ 9 RPE
Stage 1 lifters use straight units the place they do 3 weeks of 5’s, 3 weeks of 4’s and three weeks of three’s, with the RPE growing throughout every 3-week mini-block. Mainly, they work as much as one near-maximal set on the given rep vary each third week. This provides them time to construct momentum, get snug with the rep vary, and solely need to “deliver it” each third week. I discover this method works nicely for learners and low-intermediates who aren’t as technically proficient and might nonetheless get stronger by milking decrease RPEs.
Stage 2
Week 1: Work as much as 1×5 @ 9 RPE, then 2×5 @ 90% of prime set
Week 2: Work as much as 1×4 @ 9 RPE, then 2×4 @ 90% of prime set
Week 3: Work as much as 1×3 @ 9 RPE, then 2×3 @ 90% of prime set
Week 4: Work as much as 1×5 @ 9 RPE, then 2×5 @ 95% of prime set
Week 5: Work as much as 1×4 @ 9 RPE, then 2×4 @ 95% of prime set
Week 6: Work as much as 1×3 @ 9 RPE, then 2×3 @ 95% of prime set
Week 7: Work as much as 1×5 @ 9 RPE, then 2×3 @ Identical weight as prime set
Week 8: Work as much as 1×4 @ 9 RPE, then 2×2 @ Identical weight as prime set
Week 9: Work as much as 1×3 @ 9 RPE, then 3×1 @ Identical weight as prime set
Stage 2 lifters use a prime set method and constantly greater RPEs than Stage 1 lifters. They’ve earned that proper by demonstrating technical proficiency. The rep vary rotates (i.e., undulates) between units of 5, 4 and three every week. The backdown depth will increase every 3-week mini-block, concluding with “backdown” units on the similar weight as the highest set throughout week 7-9. I’ll usually give lifters the choice to check new 1-rep maxes throughout week 9 as an alternative of doing a prime triple.
By undulating the highest set rep vary weekly, lifters can constantly add weight to the bar. They’re doing fewer reps 2 out of each 3 weeks, so even when they’ve an off day, likelihood is good they’ll nonetheless be capable of go heavier the next week. Stronger lifters are likely to have greater peaks and decrease valleys once they expertise variability of their day-to-day power ranges, so this weekly undulation appears to guard towards that.
The Leapfrog Method
Right here’s the place the leapfrog method comes into play. As soon as lifters have made it by way of one 9-week coaching block, I instruct them to attempt to use the identical weights because the final block however for the upper rep ranges. For instance:
Stage 1
| Block 1 | Block 2 |
| Week 1: 3×5 @ 135 | Week 1: 3×5 @ 145 |
| Week 2: 3×5 @ 140 | Week 2: 3×5 @ 150 |
| Week 3: 1×5 @ 135, 1×5 @ 140, 1×5 @ 145 | Week 3: 1×5 @ 145, 1×5 @ 150, 1×5 @ 155 |
| Week 4: 3×4 @ 145 | Week 4: 3×4 @ 155 |
| Week 5: 3×4 @ 150 | Week 5: 3×4 @ 160 |
| Week 6: 1×4 @ 145, 1×4 @ 150, 1×4 @ 155 | Week 6: 1×4 @ 155, 1×4 @ 160, 1×4 @ 165 |
| Week 7: 3×3 @ 155 | Week 7: 3×3 @ 165 |
| Week 8: 3×3 @ 160 | Week 8: 3×3 @ 170 |
| Week 9: 1×3 @ 155, 1×3 @ 160, 1×3 @ 165 | Week 9: 1×3 @ 165, 1×3 @ 170, 1×3 @ 175 |
This lifter merely took the weights they did for units of 4 and three in block 1 and did them for units of 5 and 4 in block 2, respectively. They “leapfrog” the weights into the upper rep ranges time and again, setting rep PRs every block.
Stage 2
| Block 1 | Block 2 |
| Week 1: 1×5 @ 225, 2×5 @ 200 | Week 1: 1×5 @ 235, 2×5 @ 210 |
| Week 2: 1×4 @ 235, 2×4 @ 210 | Week 2: 1×4 @ 245, 2×4 @ 220 |
| Week 3: 1×3 @ 245, 2×3 @ 220 | Week 3: 1×3 @ 255, 2×3 @ 230 |
| Week 4: 1×5 @ 225, 2×5 @ 210 | Week 4: 1×5 @ 235, 2×5 @ 225 |
| Week 5: 1×4 @ 235, 2×4 @ 225 | Week 5: 1×4 @ 245, 2×4 @ 235 |
| Week 6: 1×3 @ 245, 2×3 @ 230 | Week 6: 1×3 @ 255, 2×3 @ 240 |
| Week 7: 1×5 @ 225, 2×3 @ 225 | Week 7: 1×5 @ 235, 2×3 @ 235 |
| Week 8: 1×4 @ 235, 2×2 @ 235 | Week 8: 1×4 @ 245, 2×2 @ 245 |
| Week 9: 1×3 @ 245, 3×1 @ 245 | Week 9: 1×3 @ 255, 3×1 @ 255 |
As you may see, the precise weight on the bar progresses slower right here. That’s for 2 causes. First, stronger lifters sometimes can’t make week-over-week progress as quickly as newer lifters. Second, the depth of the backdown units will increase every week, so there may be certainly extra work being completed every week. For that purpose, I like to recommend lots of my Stage 2 lifters hold the identical prime set weights for a given rep vary over your complete 9-week block, and THEN leapfrog the weights in the course of the subsequent block. It’s a low-and-slow method, like good barbeque and outdated Black Sabbath.
Steal This System
Fairly merely, should you can take the load you had been doing for units of 4 and switch them into units of 5, and take the weights you had been doing for units of three and switch them into units of 4, you’re going to get stronger. This leapfrog method runs out for everybody finally, however you’ll be stunned how lengthy you may stretch this out should you keep true to the RPE assignments. As soon as our lifters can’t make regular progress like this, they’re seemingly prepared for Stage 3 the place we take a extra individualized method to their programming.
I encourage you to “steal” this method for your self (or on your lifters should you’re a coach), or on the very least, discover a strategy to “leapfrog” inside your personal coaching method.