I started writing this article as a reply to a question about the Building a Better Mouse Trap article. However, I thought it deserved a more thorough explanation.

Feel free to substitute your favorite pull, push, and squat movements into the format outlined below. I am using three of my most productive three-week loading protocols assigned to a different movement pattern, and I am loading appropriately over the three-week training block.

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Three Days Per Week (Pull, Push, Squat)

Week 1

Workout 1

Workout 2

Workout 3
Power Clean 5 x 5 Power Snatch 2 x (6/5/4) Deadlift 4 x 6
Back Squat 4 x 6 Front Squat 5 x 5 Over Head Squat 2 x (6/5/4)
Bench Press 2 x (6/5/4) Incline Bench Press 4 x 6 Push Press 5 x 5

Week 2

Workout 1

Workout 2

Workout 3
Power Clean 2 x 5, 3 x 3 Power Snatch 2 x (5/4/3) Deadlift 4 x 3/3
Back Squat 4 x 3/3 Front Squat 2 x 5, 3 x 3 Over Head Squat 2 x (5/4/3)
Bench Press 2 x (5/4/3) Incline Bench Press 4 x 3/3 Push Press 2 x 5, 3 x 3

Week 3

Workout 1

Workout 2

Workout 3
Power Clean 5, 4, 3, 2, 1 Power Snatch 2 x (4/3/2) Deadlift 4 x 3/2/1
Back Squat 4 x 3/2/1 Front Squat 5, 4, 3, 2, 1 Over Head Squat 2 x (4/3/2)
Bench Press 2 x (4/3/2) Incline Bench Press 4 x 3/2/1 Push Press 5, 4, 3, 2, 1

 

On subsequent blocks, you can re-arrange the loading protocols and perform exactly the same movements with a new effect. In other words, you can work through the three protocols/paradigms over a nine-week period. Then, you can have a week to deload, change the exercises, and re-start at block one.

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Protocols/Paradigms

P1

Week 1: 5 x 5 (step load)
Week 2: 2 x 5, 3 x 3 (step load)
Week 3: 5, 4, 3, 2, 1 (step load to a new max)

P2

Week 1: 4 x 6 straight sets at 75% or step load
Week 2: 4 x 3/3 with a 20-second mid-set break at 85-90%
Week 3: 4 x 3/2/1 with a 20-second rest mid-set and a small increase in loading at 85/90/95+%

P3

Week 1: 2 x (6/5/4) at (75/80/85)
Week 2: 2 x (5/4/3) at (80/85/90)
Week 3: 2 x (4/3/2) at (85/90/95)

*On the subsequent wave, add a small amount of weight to the original percentage, depending on what you have available (ideally micro plates).

I am sure that you will see some significant differences in your training, and the effects of the three different loading cycles will enable you to see what works best for you and what you should apply to your future training cycles.

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