For what its worth, I think the pendulum method of designing workouts will prove to be a great advancement is sport training. Time will tell but the way I see it at least on paper it looks like a sure fire way to improve different qualaties while avoiding stagnation and cns overload.
I was wondering if a person could use a bodybuilding pendulum followed by a powerlifting one and finally an athletic one for about 10-12 week blocks each. I know it sounds like linear periodisation but for someone still trying to reach a certain level (in my case getting back to) I think it would work wonders.
Thanks to CT for his input and to David W for sparking an interesting response from him. I must say however that I agree with Louie Simmons and CT in that weightlifting is not the end all training method or close to it but that is just my observation.
Thanks, Alex
I’m just curious how many blocks you do before you take a break?
I must admit I am a bit confused as to the application of the tier system to a pendulum style. I would think that the tier system in itself is set up so differently than CTs that they could not be combined. I saw Silverbacks example over at T-Mag and I have Joe Kenns book but I just think it works better as a weekly conjugate approach. If anyone can please clarify how one would alter the tier program to fit into a multi week pendulum maybe it would ease my confusion a bit. Also I was interested in how one would go about fitting isometrics into the tier and pendulum programs. MMMMMM Isometrics.
Thanks
You could alternate
hypertrophy oriented week
(Dynamic Effort, Max Effort to 6RM, Repetition Method 8-15 reps/set)
The move to a strength oriented week
(Max Effort to 1RM, Dynamic Effort, Repetition method 6-8reps/set)
finally a power week
(Ballistic Method or Shock Method, Dynamic Effort, Max Effort 1-3rm)
Move to a Strength Week as above
Finish with a Hypertrophy Week
From my understanding of the tier system, basically you pick the three strength qualities you need/want to emphasize and categorize/rank them in terms of importance Tier 1, Tier 2, Tier 3. Then you set up your exercises and rotate through the tiers.
The tier method organizes each individual week, The priorities of the week can be dictated by the pendulum.
I’d like to add that I know this is not the classic tier system used by Joe Kenn. From my readings I think he mainly uses DE, ME and repetition methods. This is an adaptation.
Your approach, while very good for olympic lifting purposes, neglects some aspects of physical preparation and disregard the need for systematic CNS unloading periods and regenerative training.
What’s more stressful on the CNS: 2r@75% or 8r@75%? Which allows for the greatest CNS recovery?
By all means strengthen weak links with high volumes on assistant exercises (I said something similar on a thread about knee extensions a while ago). Simple exercises are inately less taxing on the CNS anyay (you’re not going to get fried from a max bicep curl!) Average gym trainers should realise that low reps need not necessarily equate to high intensities (Westside should have rammed that home).
People will DEFINATELY respond to your program but my contention is that they will do so because their previous programs were poorly planned! Would it work, with my U62k, U69k and 105k+ British champions? I’m not saying it definately wouldn’t (I’ve learned my lesson there!) but because I’m an arrogant SOAB I like to THINK it wouldn’t 
.
CT: Forget the money, the exposure, the fame… come back to the dark side! Commonwealth Games 2006? My guys’ll be there, I hope I’ll see you!
I’ve used it with Parm Phangure, 105kg+ canadian champ.
Just a quick question for Christian - what would a pendulum look like for a strength-endurance athlete such as a rower? Considering that rowers do huge volumes of conditioning work (on the erg or in the boat) year-round, would there be a benefit to including strength-endurance work as one of the pendulum weeks?
Thanks,
Don.
Variations of my standard cycle
- Snatch volume impact (clean volume is standard)
- Clean volume impact (snatch volume is standard)
- Double volume impact
i.e. 75% 4x3r
80% 4x3r
85% 4x3r
90% 4x3r
- Snatch intensity impact
- Clean intensity impact
- Double intensity impact
i.e.
80% 4x2r
85% 4x2r
90% 4x2r
95% 4x1r or max test
Start to see how a basic template can be manipulated to induce variation? Impact cycles (of different types) are alternated with standard cycles.
Don, I worked with some rowers (rowing is a very popular sport in my town). When I first started working with them (a few years back) I was of the 100% specificity mentality. And I would indeed include a lot of strength-endurance work withthe weights. It worked (everything will work to some degree), but it’s when I switched to a limit strength and power emphasis that I had the best results. There is just no way that I can significantly add to the strength-endurance already developed by the sport’s training itself.
I think that strength-endurance work in the gym has it’s place for rowers, but only in the off-season for nordic countries rowers. For example, here in Canada rowers cannot row for 6 months out of the year. They can do indoor ergometer rowing and some lucky few can row in a wave-resisted pool. But for most, rowing time and volume is very limited during winter months. In that case, strength-endurance work in the gym would be beneficial. But otherwise, strength and power should be the focus.
CT–Doesn’t this format sound good for ectomorphs who play basketball or football?
ATHLETIC PENDULUM FOR POWER SPORTS
Week 1: Structural/prehab training
Week 2: Functional training, limit strength emphasis
Week 3: Functional training, power emphasis
Week 4: Functional training, limit strength emphasis
Week 5: Structural/regenerative training
Could you specify a little on what the structural weeks’ sessions would be like. Are they still 3x whole body?
101pro, thanks for the info on the tier setup. I see now that the principles of the workout do not change just the quality emphasized.
No Problem
Interesting discussion, seems like I’ve been training Tier style all this time without realising, and a sorta hybrid Pendulum, but without the backwards and forward swing through cycles like it’s namesakes 
I just use 1 week cycles emphasing different session methods
Thanks to CT for posting that olylifting Pendulum outline
Maybe you’re right, but I was under the impression that the tiers were T, U, and L (types of lifts) rather than HOW you lift (max strength, dynamic, etc). How you lift each week is where pendulum training comes in.
T related to total body movements (Oly Lifts)
L = Lower Body Movement
U = Upper body movement
The whole body is trained each workout
The traditional tier cycles Max Effort, Dynamic Effort and Repetition Method. With the goal/priority going first
Example
Tier 1= Max Effort: Day 1-T, Day 2-U, Day 3-L
Tier 2= Dynamic Effort
Tier 3= Repetition method
See, I think this is where the misunderstanding is. Each tier is not HOW you lift, but type of lift.
i.e. L–Tier 1 Back Squat, Tier 2 Front Squat, Tier 3 RDL, Tier 4 Lunges
If you were going to apply the pendulum system, week 1 would be all the exercises focusing on hypertrophy, week 2 on speed strength, etc.
Also from elitefts, if you were going to do the tier system on a WSB style:
Joe Kenn at Arizona State University does a fantastic job and utilizes a three day split. He currently breaks it up as:
-
Monday - a)speed triple extension, b)ME lower, c)upper volume
-
Wednesday - a)DE lower, b)ME upper, c)lower volume
-
Friday - a)DE upper, b)ME triple extension, c)combo volume
The reps for tiers 2 and 3 are determined by the template and cycle you choose. If training in the traditional - this means all reps match the cycle for the foundation exercises for example - if your foundation exercise is the squat and you are doing 10’s all other lower body exercises are done for 10’s If you are using the elite template and the conjugated approach this will be based on the rotation and the strength trait you are trying to develop. Effort work would be 1-3-5’s - Speed work would be multiple sets of 1-2-3’s based on a percentrage 45-60% and Volume work usually would fall between 8-12
I think that you are right, from rereading my info the term tier refers to the movement, not the strength quality trained.
Besides the misunderstanding on the definition of the term tier, I think that the basic structure of my post would still be essentially a variation of the basic tier structure ie., Kenn’s tier structure revolves around cycling three methods of training (ME, DE, REP) as does the example in my post. My outline of the training week by bodypart also respects the tier program as outlined by Kenn.
Also keep in mind that the initial post was an attempt to utilize the principles of the CAD workout structure in a whole body workout, consequently the post was more an attempt to blend/hybrid the tier system and CAD principles. Not a whole hearted explanation of the tier system.
For those more interested in what tier is about feel free to check out the link CT posted.
Also a pendulum system could be applied like you stated (week 1 all hyper, Week 2 speed strength). I still like the idea of cycling different methods, as Kenn uses in his tier system (ME, DE, REP). Rather than just train with the DE method, include ballistics and plyo/shock during the speed strength week. This, I feel, is just a matter of preference.