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I have a classical Western approach to volume and intensity as it relates to my macro cycle. Ideally I like to program on 12 week blocks - I have found that to be optimal from both a preparation and peaking aspect. The first 6 weeks I focus more heavily on volume, and the last 6 weeks approaching the meet I focus on intensity. As the volume drops, intensity should increase. I believe a massive volume drop (50% or more) should be achieved in the last two weeks to taper appropriately.
World Champion, Biggest Squat, Bench, and Total in IPF History
How do you keep track of your training? Early on as a beginner it seems straightforward with monthly or even weekly personal records. But quickly, personal records become sparse or you find yourself making slow progress or perhaps in a 'plateau'. This is where tracking so-called ‘metrics’ becomes the superior strategy. What better way to plan future training than to have a record of the number of sets, reps, total volume, average intensity, and the associated progress documented for EVERY day and week and month of training since beginning training? This simple dataset can form the core structure of future training plans by selecting a suitable volume needed for each competition lift, the associated optimal average intensities, and may also be able to assist with selecting the most productive accessory lifts. Tracking metrics has been 100% essential to my ability to stay healthy over many years of high volume training and has guided the design of intelligent training that has enabled my continued progression to an elite level.
Highest Equipped Wilks of all time in the CPU
Tracking my training metrics has been essential in remaining healthy, peaking, de-loading, and being able to execute on the platform. In my powerlifting career I have been able to excel and become among the top in the country and the world in my weight class. This wasn’t by chance or fluke, this was by consistent training, tracking, and analyzing. My training metrics allow myself and my coach the ability to see weaknesses and strengths in our training cycles, to conclude what volume and rep range works best for consistent progress, and to tweak when needed so we can execute when it counts. The ability to have a log of training metrics drives performance and changes the way the game is played.
Two-Time Open IPF World Medalist
Tracking a variety of training metrics has always been a valuable aspect of 'the strength program'. Unfortunately, there has never been a practical way to do so, resulting in a cumbersome method limited to a select few elite lifters, or Excel wizards. Powerlifters would benefit greatly from monitoring a variety of metrics, including: the ability to track sets/reps, average volume/intensity, number of lifts per barbell movement, and Rate of Perceived Exertion as it correlates to each of the powerlifts (and what those are in real time). The value of tracking and understanding trends in an athlete's progression takes the guesswork out of programming. The result? A better athlete.
VP of The Strength Guys, Strength and Conditioning Coach
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