66 Strategies to Program Design by Cazeault Stephane

Author:Cazeault, Stephane
Language: eng
Format: epub
Publisher: Unknown
Published: 2016-04-02T16:00:00+00:00

Strategy 37: In order to optimize strength and mass gains, the average training intensity of each training cycle has to increase over time

I had a client who visited me to undergo a 7-day Internship. He was looking to improve on his program design knowledge and to apply the new found knowledge on himself.

During the week, we ended up creating his entire year of training. Each workout for the next 52 weeks was now fully prepared and carefully structured.

Here is an overview of the training year:

Cycle 1 - Structural Balance - 12 weeks (3-week phases)

Acc 1 3 x 10-12

Int 1 4 x 6-8

Acc 2 4 x 8-10

Int 2 5 x 4-6

1 Week Off

Cycle 2 - Absolute Strength - 12 weeks (3-week phases)

Acc 3 4 x 7-9

Int 3 7,7,5,5,3,3

Acc 4 8,8,8,6,6

Int 4 5,4,3,5,4,3

1 Week Off

Cycle 3 - Hypertrophy - 12 weeks (3-week phases)

Acc 5 Giant Sets

Int 5 8,8,6,6,4,4

Acc 6 Tri-sets

Int 6 5 x 5

1 Week Off

Cycle 4 - Relative Strength - 12 weeks (2-week phases)

Acc 7 7,5,3,7,5,3

Int 7 5,4,3,3,4,5

Acc 8 6 x 2-4

Int 8 1,6,1,6,1,6

Acc 9 5,3,5,3,5

Int 9 5,4,3,2,1

1 Week Off

Let’s look at the data:

3/9/2015

Body Weight: 178 lbs (81 kg)

Bench Press: 285 lbs (129 kg)

Cycle 1

avg sets per session: 21

avg reps per session: 9

avg intensity: 76%

6/8/2015

body weight: 185 lbs (84 kg)

Bench Press: 320 lbs (145 kg)

Cycle 2

avg sets per session: 23

avg reps per session: 6

avg intensity: 83%

Cycle 3

avg sets per session: 30

avg reps per session: 7

avg intensity: 80%

Cycle 4

avg sets per session: 20

avg reps per session: 4

avg intensity: 88%

3/7/2016

Body Weight: 207 lbs (94 kg)

Bench Press: 405 lbs (184 kg)

Training Year

avg sets per session: 24

avg reps per session: 6.5

avg intensity: 82%

Q: In his case what was the main goal/improvement of the structural balance Phase? What was the average number of sessions per week?

A: For the Lower Body, the main focus was on re-establishing range or motion and improving posterior chain strength. For the Upper Body, the focus was on strengthening the rotator cuffs and scapular-retractors. He scored very low in his evaluation, hence why we dedicated an entire cycle to Structural Balance. He trained 4 to 5 times per week.

Q: What was the goal? Size or strength?

A: Both.

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