Program for 1 RM

[James_Smith]

@Davids

1. Accumulation Mesocycle Period for Strength/Powerlifter Athletes
   Frequency: Each basic movement structure* being trained 2-3 times per week.

Volume (sets): The volume should be moderate, around 6 to 9 sets per movement structure.

Volume (reps): Also moderate, in the 6 to 8 reps per set range for the most part.

Intensity (%): Moderate, 75-85%. Once past the intermediate level, never go below 70% (unless doing explosive work).

Training techniques: Straight sets, medium rep cluster, overcoming isometrics for time, Olympic lift variations, superslow eccentrics.

Rest intervals: 2 to 4 minutes depending on training technique.

*Movement structures: upper body push, upper body pull, hips dominant, quad dominant, whole body.

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2. Intensification Meso for Strength Athletes
Frequency: Each basic movement structure being trained 3-4 times per week.

Volume (sets): The volume should be low, around 3 to 6 sets per movement structure.

Volume (reps): Low, in the 1 to 5 reps per set range.

Intensity (%): It should be near-maximal, 90-100%. Once past the intermediate level, never go below 80% (again, unless doing explosive work).

Training techniques: Straight sets, pure cluster, overcoming isometrics for intensity, Olympic lift variations, manual eccentric overload (or weight releasers).

Rest intervals: 2 to 4 minutes depending on training technique.

IS O???Thx

You have outlined one of many logical and effective block strategies; however, the question is whether this particular strategy is appropriate for the individual in question.

Personally, I favor lower training percentages in this type of structure, relative to what you’ve written. the exception is if the training percentages you listed are based off of a sub-maximal load to being with (ergo 70-85% of 90% during accumulation) and (90-100% of 90% during intensification)

Again, this is in the context of powerlifting.