When you think about max effort movements, it can be easy to generalize the week-to-week rotation as only being different movements every week, always working up to a 1-rep max. While this is a great option (and has been used with a lot of success), there are also different ways to organize your max effort work that many lifters and coaches use. The examples listed in this post are some of what I've used with the raw lifters I work with..
Depending on the needs of the lifter, their experience level, and what they have access to, the variance and structure of the max effort workouts can differ greatly. Max effort training has been organized in many different ways, with the most popular training coming from Westside Barbell. If you're unfamiliar with max effort training or using a conjugate system of training, I highly recommend reading this article by Dave Tate. It by no means will make you an expert from one reading, but it's a good starting point to begin understanding some of the training concepts.
In short, max effort training is lifting a maximal load against maximal resistance. In most cases this is done for singles, or sometimes triples. This is due to the technical breakdown that can occur with higher reps, and the mental and physical benefits of challenging yourself with heavier weights relative to a 1 rep max. Typically the same movement is used anywhere from 1-3 weeks, depending on the level of the lifter. More advanced lifters typically need to change the stimulus more often, while beginning lifters can use the same movement for longer. Rep ranges can vary as well, and while singles work great, you don't have to be limited to only using them.
When I work with clients and lifters from Akron Barbell Club, I've found utilizing a few different types of rotations to be beneficial. Particularly for the beginning-intermediate raw lifters, using 3 or 4-week mesocycles that slowly ramp up intensity has worked with success for these lifters. (this causes certain weeks to technically not be "max effort" in some cases). I know many other lifters who take similar approaches to rotating their max effort work as well. Your approach to your own training or a clients will vary, but here are a few examples that might give you some ideas as you think through your programming:
Option 1
Week 1: Work up to 5 Rep Max w/ Movement A
Week 2: Beat last weeks 5 Rep Max w/ Movement A
Week 3: Work up to 3 or 2 Rep Max w Movement A
This option has worked well for me with beginner lifters, and lifters further out from competition. It gives me the opportunity to see their ability to strain and perceive their own intensity levels, and teaches them to beat previous maxes in training. It also works at a lower intensity-level (relative to 1 rep max) and uses a rep range more directed towards building muscle.
Option 2
Week 1: Work up to 5 Rep Max w/ Movement A
Week 2: Work up to 3 Rep Max w/ Movement B
Week 3: Work up to new 5 Rep Max (or %) w/ Movement A
Week 4: Work up to 2 Rep or 1 Rep Max w/ Movement B
I've used this before to help alternate weekly intensities so basically there is a heavy week alternated with a lower-weight week in order to prevent overtraining and also use different movements/bars/etc. For this particular rotation I've used specialty bars (like the SS Yoke Bar) for movement A in order to limit weight used and also work on weaknesses, and then will use the competition lift as movement B. Week 3 can either be used as a new 5RM or can use a lower % for an easier volume week to deload before the heavy week 4.
Option 3
Week 1: Work up to 5 Rep Max w/ Movement A
Week 2: Beat 5 Rep Max + Singles @ % w/ Movement A
Week 3: Work up to 3 Rep Max w/ Movement A
Week 4: Work up to 2 Rep Max (typically w/ % from week 2), then additional Singles @ % w/ Movement A
This is another way I've used to wave the intensity and prevent burnout while still "coaxing" along the progressive overload (and working in singles more frequently. The % depends on the lifter and where we're at in respect to a meet.
These are just a few of many examples of ways you can organize movements in a max effort rotation. This is certainly not the way everyone will do it, and the context of these options will always be very important in success. How I organize these always depends on the lifter, and has to fit in with their assistance work, other training, recovery, etc. Programming has to be a global and holistic approach to make sure all the pieces fit together properly.
*Since I know someone will ask about this.. As far as I know this is not typically the way max effort is organized at Westside Barbell (if you're interested in understanding more about what is done at Westside I recommend reaching out to Louie Simmons or one of their lifters, several of whom which I know and are great guys).
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