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Planning Strength
Training

Mladen Jovanović
Categorization
Maximal and Relative Strength
• The goal is the development of maximal strength
• The method used for developing this motor quality is Maximal Effort, or ME

Explosive Strength
• The goal is the development of explosive strength, or the ability to produce great force in the least amount of time
• The method used for developing this motor quality is Dynamic Effort, or DE

Muscular Hypertrophy
• The goal is the development of muscular hypertrophy, without going into the debate of sarcoplasmic vs.
myofibrillar hypertrophy
• The method used for developing this motor quality is Submaximal Effort, or SE (mostly for functional or
myofibrillar hypertrophy) and Repetition Effort, or RE (mostly for total or sarcoplasmic hypertrophy)

Muscular Endurance
• The goal is the development of muscular endurance, fat loss, anatomic adaptation and sarcoplasmic hypertrophy
(depending on the context). Some also put ’vascularization’, ’glycogen depletion’, ’mitochondria development’ as
the goal of this method
• The method used for developing this motor quality is Repetition Effort, or RE
Grinding - Ballistic

Simple - Complex

Fundamental Movements

Session Priority
Grinding Ballistic
GRINDING
BALLISTIC
 Session Priority

High Medium Low

What to do NEXT?
Process of Strength Training
1. Establish 1RM (performance)
2. Plan the training block/phase
3. Rinse and repeat
1. Establish 1RM (performance)
Why?
How to Establish 1RM
True 1RM test

Reps To Failure

Load-Velocity

Estimation
Through Iteration
True 1RM test

1. Use 50% of estimated 1RM and perform 5 reps. Rest 1-3min

2. Use 75% of estimated 1RM and perform 3 reps. Rest 1-3min
3. Athletes now increase the weigh and begin finding their 1RM. A series of single
attempts should be completed until a 1RM is achieved.
4. Rest periods should remain at 3-5 minutes between each single attempt and load
increments typically range between 5-10% 1RMs should be achieved within 3-7
attempts. If failed to lift a certain weight, athletes can decrease the load for 2.5-
5% and try few more times.
Reps To Failure

• Use 50% of estimated 1RM and perform 5 reps. Rest 1-3min

• Use 75% of estimated 1RM and perform 3 reps. Rest 1-3min
• Use 80-90% of estimated 1RM and perform maximal number of reps
(while staying within technical requirements of the exercise).
Reps To Failure

1RM = (Weight x Reps x 0.0333) + Weight

1RM = (150kg x 5reps x 0.0333) + 150kg

1RM = 25 + 150
1RM = 175kg
Reps To Failure
Load-Velocity
Estimation Through Iteration
Estimation Through Iteration

• Too many exercises!

• Use “OPEN Sets”
• Use RIR
• Use Velocity Start/Stop
• Guess and update through iterations
Estimation Through Iteration
Estimation Through Iteration
Total System Load vs. External Load?
Pull-Ups
Pull-Ups
2. Plan the training block
 Exertion – Reps In Reserve (RIR) Concept
Exertion Levels Exertion Levels

Load Max Medium Hard Max Medium Hard

%1RM Near Max Exertion Hard Exertion # Reps %1RM Near Max Exertion Hard Exertion
levels Exertion Exertion Exertion Exertion
(NME) (HE) (NME) (HE)
(ME) (MHE) (ME) (MHE)
Max reps 1 rep short 2 reps short 3 reps short 4 reps short 5 reps short 6 reps short Max reps 1 rep short 2 reps short 3 reps short 4 reps short 5 reps short 6 reps short
100% 1 1 100% 100% 95% 92% 89% 86% 83% 81%
Heavy+ 95% 2 1 2 95% 95% 92% 89% 86% 83% 81% 79%
92% 3 2 1 3 92% 92% 89% 86% 83% 81% 79% 77%
89% 4 3 2 1 4 89% 89% 86% 83% 81% 79% 77% 75%
86% 5 4 3 2 1 5 86% 86% 83% 81% 79% 77% 75% 73%
Heavy
83% 6 5 4 3 2 1 6 83% 83% 81% 79% 77% 75% 73% 71%
81% 7 6 5 4 3 2 1 7 81% 81% 79% 77% 75% 73% 71% 70%
79% 8 7 6 5 4 3 2 8 79% 79% 77% 75% 73% 71% 70% 68%
77% 9 8 7 6 5 4 3 9 77% 77% 75% 73% 71% 70% 68% 67%
Medium 75% 10 9 8 7 6 5 4 10 75% 75% 73% 71% 70% 68% 67% 65%
73% 11 10 9 8 7 6 5 11 73% 73% 71% 70% 68% 67% 65% 64%
71% 12 11 10 9 8 7 6 12 71% 71% 70% 68% 67% 65% 64% 63%
70% 13 12 11 10 9 8 7 13 70% 70% 68% 67% 65% 64% 63% 62%
68% 14 13 12 11 10 9 8 14 68% 68% 67% 65% 64% 63% 62% 61%
67% 15 14 13 12 11 10 9 15 67% 67% 65% 64% 63% 62% 61%
65% 16 15 14 13 12 11 10 16 65% 65% 64% 63% 62% 61%
Light
64% 17 16 15 14 13 12 11 17 64% 64% 63% 62% 61%
63% 18 17 16 15 14 13 12 18 63% 63% 62% 61%
62% 19 18 17 16 15 14 13 19 62% 62% 61%
61% 20 19 18 17 16 15 14 20 61% 61%
Competition Maximum

Training Maximum

Every-Day Maximum
Competition Maximum

Training Maximum

Every-Day Maximum
Competition Maximum

Training Maximum

Every-Day Maximum
Competition Maximum

Training Maximum

Every-Day Maximum
Predicted 1RM from Load and RIR during training

1RM = (Weight x (Reps + RIR) x 0.0333) + Weight

1RM = (100kg x (5 + 3) x 0.0333) + 100kg
1RM = (100kg x 8 x 0.0333) + 100kg
1RM = 25 + 100
1RM = 125kg
Volume and Tonnage
Volume and Tonnage
Volume and Tonnage
Volume and Tonnage
Saturate/Distribute, or Frequency based vs Fatigue
Based cycles
Distributed Saturated Combination
Workout set and rep schemes
Modifications
1. Reps zones
5 x 3-5 @80%
4. Velocity bands
2. Load zones Daily Estimated 1RM
5 x 3 @75-80% Start-Stop velocity
3. Subjective indicators
5 x 3 @9 RPE
5x3 @5RM load
5x3 w/2RIR
Classifications
Based on objective
Hypertrophy, general strength, muscle endurance, explosive strength
Based on prescriptiveness
Overly prescriptive, loose
Based on do-ability
Reasonable, tough [park vs. bus bench], HARD-MEDIUM-EASY
Based on volume
Intensive, Extensive...
 Set and Reps
Schemes

Objective Prescriptiveness Repeatability Volume

Anaconda
Strict Push/Pull Normal
strength

Armor Building Zones Hard Intensive

Arrow RIR Medium Extensive

Vanilla Training VBT Easy

Mongoose Time
Persistence Constraints
Horizontal~Vertical Planning
 Monday

Back Squat
Tuesday
Horizontal
Wednesday Thursday Friday Saturday Sunday

Week 1
3x5 @75%
Variation
Week 2

Vertical
Week 3
Progression
Week 4
 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Back Squat Back Squat Back Squat

Week 1
3x5 @75% 3x5 @75% 3x5 @75%

Horizontal
Source: Baker, D. Cycle-length variants in periodized strength/power training. Strength and
Conditioning Journal, 29(4)10-17. 2007.
Types
Based on objective
Hypertrophy, general strength, muscle endurance, explosive strength
Based on prescriptiveness
Overly prescriptive, loose
Based on do-ability
Reasonable, tough [park vs. bus bench], HARD-MEDIUM-EASY
Based on volume
Intensive, Extensive...
 Hypetrophy Max strength Power
3x10 @65% 5x5 @75% 3x5 @50%
3x12 @60% 3x5 @80% 3x3 @75%
3x8 @70% 3x3 @85% 8x2 @80%
5x2 @90%

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Back Squat Back Squat Back Squat

Week 1
5x5 @75% 3x3 @85% 5x2 @90%

Daily Undulating Programming

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Back Squat Back Squat Back Squat

Week 1
3x10 @65% 5x5 @75% 3x5 @50%

Daily Undulating Periodization

Different exercises
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Back Squat Front Squat Box Squat

Week 1
3x5 @80% 3x5 @80% 3x5 @80%

Medium-Easy-Hard
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Back Squat Back Squat Back Squat

Week 1
5x5 @65-75% 3x5 @55-65% 1x5 @5RM
 Monday

Back Squat
Week 1
3x5 @75%

Vertical
Week 2

Week 3

Week 4
Source: Baker, D. Cycle-length variants in periodized strength/power training. Strength and
Conditioning Journal, 29(4)10-17. 2007.
Pretty much revolves around:
Increase load 3x5 @70% 3x5 @72.5% 3x5 @75%

Increase reps 3x5 @70% 3x6 @70% 3x7 @70%

Increase sets 3x5 @70% 4x5 @70% 5x5 @70%

Combinations
Variation versus Progression
• Hard to distinguish, but both constructs involved
• Progression is INCREASE IN DIFFICULTY
• Variation is... variation within SAME LEVEL OF DIFFICULTY
• But....
• Is 1x5 @85% (Intensity) compared to 5x5 @75% (Volume) a
progression or variation?
• Is 3x10 @65% (Hypertrophy) compared to 3x5 @80%
(Strength) a progression or variation?

• So, it might be better to think in terms of Horizontal versus

Vertical planning.....
Divisible and Not-Divisible Approach
Or “Traditional” and “Randomized”
Workouts/Exercises Set and Rep Schemes

A 1
1. Back Squat
2. Bench Press 3x5 @80%
3. Pull-Up

B 2
1. Box Squat
2. Military Press 3x3 @85%
3. Row

C 3
1. Front Squat
2. Floor Press 3x8 @75%
3. Bench Pull
 A A A B A B
1. Back Squat 1. Back Squat 1. Back Squat 1. Box Squat 1. Back Squat 1. Box Squat
2. Bench Press 2. Bench Press 2. Bench Press 2. Military Press 2. Bench Press 2. Military Press
3. Pull-Up 3. Pull-Up 3. Pull-Up 3. Row 3. Pull-Up 3. Row

1
3x5 @80%
2
3x3 @85%
1
3x5 @80%
1
3x5 @80%
1
3x5 @80%
2
3x3 @85%

Next progression stage Next progression stage Next progression stage

A A A B A B
1. Back Squat 1. Back Squat 1. Back Squat 1. Box Squat 1. Back Squat 1. Box Squat
2. Bench Press 2. Bench Press 2. Bench Press 2. Military Press 2. Bench Press 2. Military Press
3. Pull-Up 3. Pull-Up 3. Pull-Up 3. Row 3. Pull-Up 3. Row

1
3x6 @80%
2
3x3 @90%
1
3x6 @80%
1
3x6 @80%
1
3x6 @80%
2
3x3 @90%

Next progression stage Next progression stage Next progression stage

1:2 = 0.5 2:1 = 1 2:2 = 1

2:1 = 1 1:2 = 0.5 2:2 = 1
 A B C
1. Back Squat 1. Box Squat 1. Front Squat
2. Bench Press 2. Military Press 2. Floor Press
3. Pull-Up 3. Row 3. Bench Pull

1
3x5 @80%
2
3x3 @85%
3
3x8 @75%

Next progression stage

A B C
1. Back Squat 1. Box Squat 1. Front Squat
2. Bench Press 2. Military Press 2. Floor Press
3. Pull-Up 3. Row 3. Bench Pull

1
3x6 @80%
2
3x3 @90%
3
4x8 @75%

Next progression stage

3:3 = 1
3:3 = 1
What if it is un-divisible? Extends the variation (horizontal
planning) before the next
progression step
A B A B A B
1. Back Squat 1. Box Squat 1. Back Squat 1. Box Squat 1. Back Squat 1. Box Squat
2. Bench Press 2. Military Press 2. Bench Press 2. Military Press 2. Bench Press 2. Military Press
3. Pull-Up 3. Row 3. Pull-Up 3. Row 3. Pull-Up 3. Row

1 Vertical
3x5 @80%
2 planning
3 1 2
(Progression)
3x3 @85%
3 3x8 @75% 3x5 @80% 3x3 @85% 3x8 @75%

Next progression stage

A B A B A B
1. Back Squat 1. Box Squat 1. Back Squat 1. Box Squat 1. Back Squat 1. Box Squat
2. Bench Press 2. Military Press 2. Bench Press 2. Military Press 2. Bench Press 2. Military Press
3. Pull-Up 3. Row 3. Pull-Up 3. Row 3. Pull-Up 3. Row

1
3x6 @80%
2
3x3 @90%
3
4x8 @75%
1
3x6 @80%
2
3x3 @90%
3
4x8 @75%

Next progression stage

2:3 = 0.66
3:2 = 1.5
3. Rinse and Repeat
Retest 1RM
Open sets
2x5 @80%, 1x5+ @80%
Adjust 1RM
Upper Body: +2.5kg
Lower Body: +5kg
Adjust percentages in programs
Cycle 1: 3x5 @70%, 3x5 @75%, 3x5 @80%
Cycle 2: 3x5 @72%, 3x5 @77%, 3x5 @82%
Planning based on the level of the lifter
EXAMPLES
 Starting Strength (NOVICE)
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Back Squat Back Squat Back Squat

Week 1
3x5 3x5 3x5

Back Squat Back Squat Back Squat

Week 2
3x5 3x5 3x5

Back Squat Back Squat Back Squat

Week 3
3x5 3x5 3x5

Back Squat Back Squat Back Squat

Week 4
3x5 3x5 3x5
 Starting Strength (INTERMEDIATE)
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Back Squat Back Squat Back Squat

Week 1
5x5 2x5
1x5RM
(90% Friday) (80% Friday)

Back Squat Back Squat Back Squat

Week 2
5x5 2x5
1x5RM
(90% Friday) (80% Friday)

Back Squat Back Squat Back Squat

Week 3
5x5 2x5
1x5RM
(90% Friday) (80% Friday)

Back Squat Back Squat Back Squat

Week 4
5x5 2x5
1x5RM
(90% Friday) (80% Friday)
 Starting Strength (ADVANCED)
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Back Squat Back Squat Back Squat

Week 1
5x5
5x5 5x5
(Easy)

Back Squat Back Squat Back Squat

Week 2
5x5
5x5 5x5
(Easy)

Back Squat Back Squat Back Squat

Week 3
5x2
3x3 1x5RM
(Easy)

Back Squat Back Squat Back Squat

Week 4
5x2
3x3 1x5RM
(Easy)
5/3/1
 Greg Nuckols (NOVICE)
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Back Squat Back Squat Back Squat

Week 1
2x8 @70% 2x6 @75% 2x4 @80%
1x8+ @70% 1x6+ @75% 1x4+ @80%

Back Squat Back Squat Back Squat

Week 2
2x8 @70% 2x6 @75% 2x4 @80%
1x8+ @70% 1x6+ @75% 1x4+ @80%

Back Squat Back Squat Back Squat

Week 3
2x8 @70% 2x6 @75% 2x4 @80%
1x8+ @70% 1x6+ @75% 1x4+ @80%

Back Squat Back Squat Back Squat

Week 4
2x8 @70% 2x6 @75% 2x4 @80%
1x8+ @70% 1x6+ @75% 1x4+ @80%
 Greg Nuckols (INTERMEDIATE)
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Back Squat Back Squat Back Squat

Week 1
1x8 @50%, 1x6 @60%, 2x4
5x5 @75% @70%, 2x3 @80% 80% AMRAP

Back Squat Back Squat Back Squat

Week 2 1x8 @50%, 2x6 @60%, 2x5

@70%, 2x4 @75%, 3x3
4x3 @80%, 3x6 @75%
@80% 80% AMRAP

Back Squat Back Squat Back Squat

Week 3 1x8 @50%, 2x6 @60%, 2x5

@70%, 2x3 @80%, 2x1
4x3 @85%, 3x8 @70%
@90% 80% AMRAP

Back Squat Back Squat Back Squat

Week 4
85% AMRAP
1x5 @50%, 1x4 @60%, 1x3 @70%, 2x3
3x2 @80%, 3x5 @70% @75%, 2x2 @80%
Is it some SPECIAL planning scheme or
consistency, variation & progression?
Organizing session for team
http://complementarytraining.net/poland/