I think that people take loading protocols for granted — I did!
When talking about loading protocols I am thinking on the main sets of a particular lift — reps and weights.
I would love to start a discussion regarding different loading protocols, their organizations, their purpose, their pro’s and con’s, their usage for achieving specific goals with specific athletes, their usage at a given period etc.
First I will define couple of loading protocols to be comented!
(* The loads would be written in X/Y format, where X represents hypotetical % percentile of 1RM and Y represents reps done. Warmup sets would be disregarded)
Used with Starr&Pendlay 5x5 method
45/5 55/5 65/5 75/5 85/5
The weight increment is arount 10-15% of the last set.
Purpose: Great for begginers and mediocre lifters. It prevents fatigue accumulation due smaller tonnage lifted. Allows for technique acquisition.
Used with Starr&Pendlay 5x5 advanced method
80/5 80/5 80/5 80/5 80/5
The weight is kept the same all the time. According to Poliquin, this method will allow athlete to “acustome” to a given weight as normal. This method increase tonnage/volume. It can be used in accumulation period, after which unload and intensification is done. Used with advanced lifters.
80/1 85/1 90/1 95/1+ 95/1+ 95/1+
87/2 95/1 87/2 95/1 87/2 95/1
82.5/2 90/1 95/1 82.5/2 90/1 95/1
70/10 67.5/10 65/10 62.5/10 60/10 57.5/10
75/10 75/8 75/6
70/1 75/1 80/1 85/1 90/1 95/1
50/3 60/3 70/3 80/3 80/1 85/1 90/1 95/1 100/1 100+/1 90/1 90/1
57.5/10 70/8 80/6 87.5/4 92.5/2+
92.5/3 92.5/3 92.5/3 87.5/5m 80/8m 70/13m
72.5/5 77.5/4 82.5/3 87.5/2 92.5/1
57.5/10 80/6 92.5/3 80/6 57/10
75/(failure) 75/(failure) 75/(failure) 75/(failure) 75/(failure)
I am interested in two issues and their implementation in strength training:
Crittical drop-off point. If the athlete start to decline in weight lifted from 7-10% due fatigue (in the training session) or his reps with a same weight decline the training should be stopped and the next exercises should be done. If the same happens on second exercises the athlete go home. Continuing to lift will teach athlete to functionate at lower state, which is not a goal in athletic training (altought it can be disregarded in bbuilding). (BTW This is one of Poliquin principles)
10% Zone. The weights used in main sets should be in a given 10% zone of 1RM. If the weights passess various zones, the body will not be able to decide what we actually want from it. This may be not so important for bbuilding purposes, but it may have value with strength athletes. Stick with one zone. But, what about Ramping, Pyramid and other protocols that seem to break this rule? (BTW This is one of Poliquin principles)
I hope this will stimulate memeber for discussion regarding this “not-so-well” discussed issue.