What I’ve Learned from Practical Programming

By Mladen Jovanović

For www.EliteFTS.com

I just finished reading Practical Programming for Strength Training by Mark Rippetoe and Lon Kilgore. To be honest, I was confused, but I love books that confuse me. Why? Confusion forces me to ask questions, and by doing that, I learn new things.

Why the confusion? The book is more appropriate for strength athletes than for the team athletes that I work with. My athletes are tired of doing squats every damn training session. The examples in the book are very limited and seem to be more appropriate for strength athletes. So leave them for the copycats who copy their workouts for their athletes. However, the principles explained in the book are the things that we must keep in mind and use in our very individual and specific situations. So my purpose here is to explain my understanding of those principles and their implementation within my training philosophy.

And yes, the book is fantastic and is a must-have for your library. Coach Ripetoe, Kilgore, and Pendlay, thank you for your efforts to write it and teach us all!

My training philosophy

As other coaches openly admit, I steal! I steal from other good coaches including Charlie Francis, Michael Boyle, Joe Kenn, Charles Poliquin, Christian Thibaudeaue, and others. I’ve put some “thoughts on paper” (read “stolen”) when it comes to designing strength training for (team) athletes in the articles “Program Design For Athletes” and “Weight Training for Basketball.” What I’d like to do now is add some thoughts to my list based on the principles I’ve learned from Practical Programming.

The novice

As mentioned in the book, novices can progress from training session to training session and hit PRs every time they go to the gym. The end of the novice phase is marked by a performance plateau, which occurs sometime between the third and ninth month of training with variations due to individual differences. The training should be very simple and include a small number of compound movements and linear progression in the weight used. Rippetoe and Kilgore suggest using five reps per set because this allows for an increase in strength and mass gain without the disruption of the technique due to too many reps per set. This also allows for an easier progression in weight (e.g. you can have an increased jump in weight if you use five reps per set and then ten reps per set).

Rippetoe and Kilgore use a very simple training program called the “starting strength model” as an example for training beginners.

However, I use a different programming style, and I’m not a copycat coach. I train thirty players at a time, and I only have a couple of bars so this kind of program isn’t appropriate for me. Does this mean that Rippetoe and Kilgore are wrong and that their book sucks? Hell no! This means that I should use the principles that they explain when it comes to training novices. If I digested the book well enough, these would be:

1. Novices progress from training session to training session (linear progression in weight, PRs).
2. Novices need a small number of lifts.
3. Novices won’t develop overtraining that easily. On the other hand, if they do, the signs will be barely visible (which is “bad”).
4. The more advanced the athlete, the greater the need for an off period and a more drastic reduction in weight and volume.
5. If novices start to get “stuck,” a simple off day (with reduced weight) is enough to recover them.
6. If the unload is used, the weight should be reduced to 10 percent and the cycle should begin once again.
7. If novices show constant needs for off days, they should progress toward intermediate programming.

Even if the athlete is advanced in his sport, he is a novice in the gym if he lifts for the first time. So if it’s the first time that David Beckham or little Joe down the street have seen a bar, they both will use the same strength training programming.

The things that confused me are the competitive schedule and other training geared toward developing other components of the athlete’s success (speed, technique, tactics, and conditioning). How can I fit the things together? Can I use Bompa’s periodization? Is it necessary to use it? Should I change rep schemes and rotate assistance exercises? Can I implement conjugate methodology?

Of course, I can do all that if it allows me to achieve the goals set for the overall training system, not just the strength training. Strength training is auxiliary training for team players. Novices can lift more each time they come to the gym, and they only need a day or two for the unload. That’s all. There’s no need for complex BS for complexity’s sake. So you can use 3 X 5 reps during general physical preparedness (GPP), 3 X 3 during specific physical preparedness (SPP) and peak period for core lifts, and 2 X 8 and 2 X 5 for assistance lifts. You can use the same reps for all exercises. Who cares if you reach your goals? Just remember that novices can progress from day to day.

Should I include pre-planned unload periods with the novices? I think it’s a smart thing to do even if they’re not needed. However, those periods shouldn’t be long (only a day or two), and the weight shouldn’t be drastically reduced when it comes to novices. Some may ask, “Why unload if they progress?” Well, you don’t know if they’ll progress. You only know that they have progressed up until now. You don’t know what will happen tomorrow.

For example, the training I may use for my novice athletes is as follows:

The weight used for the squat, bench, clean, and snatch can go up every training session. In other words, novices can hit PRs every training session for the core lifts and also for the assistance lifts, which are usually done for greater reps and a lower number of sets because their role is to support the function of the basics, not replace them. Does this mean that you should do five reps for the entire PREP period and not rotate the assistance lifts? Hell no! Once again, the thing that matters here is that novices can hit PRs every time they see the iron. For example, I can use five reps and peak with three reps before a COMP period and then return to five reps during the season. Here’s a simple strength training plan that can be used for a novice’s season.

The mentioned training sessions, A & B, alternate during two weeks: A-B-A and B-A-B three times per week.

You can use Bompa’s scheme (AA phase, hypertrophy phase, max strength, conversion phase), but is there really a need to do that? Novices can lift more each training session so there’s no need for complex volume/intensity alternations. Only make it complex when they really need it. Conjugate? No problem. Do core lifts for strength, auxiliary lifts for hypertrophy and mobility, and Olympic lifts for speed.

You can change/rotate assistance lifts after the transition period, the GPP period (but not after the SPP period—don’t experiment before the matches), the comp period I, the GPP II, and once again after the comp period II. Usually, the length of the novice phase will last for one season, and then we must start doing intermediate programming.

The intermediate

When the simple linear approach for increasing weights and hitting PRs every training session starts to plateau, novices are no longer novices. They’re now considered intermediate athletes.

Along with increased strength, the characteristics of intermediate athletes include an increased ability to recover and the ability to handle a greater load. To create an adaptive response, intermediate athletes must “stress the system” with greater loads. However, they can’t recover from this load as easily and need more recovery time. Also, they’re able to hit PRs every week but not every training session as novices can.

Because greater recovery time is needed to supercompensate, intermediate athletes need more “within” week variations in training loads. They need planned off days within the week. Those off days, or days with lowered loads, can be achieved by using easier exercises, less weight, and the same reps; using the same weight and less reps; or reducing the number of sets. The classical medium–easy–hard training sessions within a week can be used, but the organization depends on your program design.

When it comes to unloading, intermediate athletes need longer periods of unloading (mostly one week) and a greater reduction in weight (around 10–20 percent) compared to novices. Again, unloading periods are ‘safety valves” that are used to prevent possible overtraining and supercompensate for overreaching. Usually 3 + 1 (three weeks loading, one week unloading) works just fine. In addition, intermediate athletes can utilize a greater number of exercises too.

According to Rippetoe and Kilgore, most team athletes never exit the intermediate phase because of the complex structures and abilities needed for their sport (speed, endurance, technique). This limits them in their strength training progression as strength athletes. The intermediate phase lasts for about two years, but this depends on the individual athlete.

What to remember about intermediate athletes:

1. They progress from week to week (hit PRs) due to a greater need for recovery.
2. They need regular off days during the week or “within the week” load fluctuations (wave-like).
3. They need longer unloading periods (mostly a week) with a greater reduction in load.
4. They can use a greater number of exercises and variations.

To provide some examples, I’ll use the A & B sessions used above and explain how you can vary the weekly load and implement the medium–easy–hard method explained in the book (the Texas method).

I hope you got the point! I think this is enough to stimulate your creativity. Just remember—the goal is “within” week variations of load and weekly progressions.

When it comes to implementing intermediate programming into your system or year round cycle, just remember that intermediate athletes can hit PRs every week and they need “within” the week variations in training load. It’s the same thing whether you classify yourself as a “linear” guy, a “concurrent” guy, a “conjugate sequence system” guy, or a “functional training” guy. It would be nice to remember the KISS principle too—there’s no need for complexity for complexity’s sake. Ask yourself, “Are all those periodization methods needed for intermediate athletes?

The advanced

Most non-strength athletes will never reach this stage and will never need the complexity of this type of programming. However, because I’ve already explained the other two, I don’t mind explaining this one as well.

Because of the proximity to their genetical limit/potential, these athletes experience very small jumps in strength level. Their work capacity is huge, but to induce an adaptive response, they must utilize longer periods of accumulated work. They can hit PRs every month and with very small jumps. Like the intermediate athletes, they need “within” the week variations in training load. However, in addition, they need “within” the month variations. Where intermediate athletes required off days, advanced athletes require off weeks. This makes programming training sessions for these athletes very complex.

When it comes to unloading, these athletes need longer periods of unloading (two or more weeks, even a month), and a greater reduction in training intensity and volume. Overtraining of these athletes is highly dangerous, and according to my humble opinion, they need very careful planning and “just-in-case” unloads.

Advanced athletes need fewer lifts than intermediate athletes. This allows them to concentrate on the basic stuff. These athletes need to utilize cumulative training effects. Also, they need greater variations in volume and intensity. Block training, two-up/one down schemes, and accumulation/intensification schemes are a must.

The programming of strength training for these athletes is so complex that it must be approached individually without any generalizations. Honestly speaking, programming for advanced athletes is way out of my league. I deal with a bunch of kids who can’t even squat well.

Implementing these ideas into your system

You may have noticed that I haven’t limited the usage of periodization methods for novice, intermediate, or advanced athletes. Some periodization methods are better suited for a particular level of athlete than another. That’s why Rippetoe’s book is called Practical Programming, not Practical Periodization.

Periodization is a tool or method that you use to organize the development of the athlete based on set goals and criteria so the athlete can avoid injury and overtraining and be as prepared as possible in a given timeframe. Programming is actually progression at a lower level than periodization. An athlete’s level defines the progressions used in a given periodization method. Thus, you can use the linear system, conjugate/concurrent system, accumulation/intensification system, or whatever you want to adapt your programming to the athlete’s level.

The words periodization and programming aren’t synonymous. With advanced athletes, periodization and programming (progression) become very close because you must periodize the training to induce progression. For lower level athletes, periodization and programming (progression) are two different things. Just remember that some forms of periodization are too complex for a given athlete’s level. Don’t be complex for complexity’s sake but rather to reach defined goals.

I’ve explained various periodization methods in my article “Overview of Periodization Methods”, though I would change some things now for sure. With this article, I tried to add progression methods based on the level of the athlete. Here are some examples:

Bompa’s scheme (traditional/linear system)

This scheme of periodization is very well known. The year round strength training cycle is split into a couple of different blocks with a different goal, namely the anatomy adaptation phase (strength endurance), the hypertrophy phase, the max strength phase, the power phase, the transformation phase, and the maintenance phase.

Can this be used? Yes, of course it can. But is it needed? Well, you should answer this question. The programming/progressions of the blocks will depend on the level of the athlete. Novices can hit PRs in every training session while intermediate athletes will need “within” week variations to do so. For intermediate athletes, the classical scheme 3 + 1 (three weeks loading, one unloading) will work fine. What about advanced athletes? If the blocks are of adequate duration, they can induce cumulative training effects and work just fine. However, some unloading before the comp period for 2–3 weeks to supercompensate is a must.

Conjugate/concurrent scheme

With the conjugate/concurrent scheme (a strength training component of the training system), we are trying to develop various abilities at the same time (microcycle). Although we could prescribe various rep-schemes for every lift (so called pyramid scheme), the better option is to use Olympic lifts for power development along with DE squats/benches, compound movements for max strength, and assistance lifts for hypertrophy. Another option is to prescribe different rep-schemes over the week for a given session.

This is the scheme that I usually use. We do Olympic lifts for power, core lifts for strength, and assistance lifts for hypertrophy, balance, and mobility. Novices can again hit PRs in every training session while intermediate athletes can hit PRs every week and will need ‘within” week variations. Advanced athletes would need more emphasis on a given ability to induce a cumulative training effect. Trying to gain everything with advanced athletes will result in overtraining. For them, the conjugate sequence system works pretty well. In this scheme (CSS), a couple of weeks of unloading for an advanced athlete before a competition period is a must to allow for recovery and supercompensation.

You should ask, “Is this really needed for team athletes? How will this planning of strength training affect other training components? When do you reach the point of having ‘enough’ strength?” This can be defined when additional strength gains have very little influence on performance, and the workload that should be done to increase strength negatively affects other training components and creates too much fatigue. For this very reason, Rippetoe and Kilgore have mentioned that many team athletes never need this kind of programming for strength training.

Another point that is worth examining is that some team athletes and non-strength athletes just hit the gym with what is left from team practices and still make huge progress without any fancy periodization BS. So, pick your method...

Accumulation/intensification scheme

This scheme  is pretty simple. Periods with higher volume are changed with periods of higher intensity with an abrupt switch between them. An accumulation block can be used to build muscle mass or volume, and an intensification block can be used to unload and use delayed training effects to build strength. Pretty simple, right?

My (current) opinion is that this form of periodization should be used for athletes at all levels. For a skinny, novice bastard, accumulation blocks can be used to gain some muscle mass while intensification blocks can be used as ordinary strength blocks. The same goes for intermediate athletes. With advanced athletes, accumulation blocks can be used to accumulate fatigue and in intensification blocks they can delay effects.

This method can be implemented in conjugate periodization too. However, where is the line that separates the mentioned periodization methods? In theory, you may identify various periodization methods. But in practice, it becomes blurred where you have many exercises, movement patterns, and core and auxiliary lifts. If you don’t have a clear goal, this blur can easily disorient you. Planning and programming should start from clearly defined goals. How you reach these goals must be planned around the level of the athlete and the criteria that affects your training system (like the competition calendar, equipment, athlete’s motivation). Then you pick up the periodization method, not vice versa.

The whole point is that periodization and programming are not synonyms. You can pick various methods of periodization for reaching set goals under various criteria. However, to allow an athlete to progress, you must program his progressions based on his level. Again, some forms of periodization are more appropriate to some levels of the athlete while others aren’t.

If you have an athlete who is skinny and needs muscle mass, you can put him on a regular high frequency-low volume training program or you can use medium frequency-medium volume (upper/lower split, four times per week), depending on the situation. The important thing is that this athlete can hit PRs every training session. The same goes for the intermediate athlete who needs some muscle mass. But this time, he can hit PRs every week and needs training sessions with lowered loads within the week. I hope you got the point—pick your goals and program training based on the athlete’s level.

Mladen Jovanović is a strength and conditioning coach at a renowned soccer club in Belgrade, Serbia.

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