The loading protocols for both the competition exercise and
the accessory exercise are similar. In
the first wave of loading there are some benchmarking sets at an 8 RPE. They range in reps from 1-4 to establish the
per session strength ability. The benchmark
set is then followed by a % based volume work.
These sets are low RPE with only 30 seconds of rest between each
set. This strikes a balance of pure
strength training and hypertrophy training.
The supplemental exercises are selected to target weak
muscle groups. These exercises will have
a drastically different ROM than the competition and accessory exercises. The loading protocols for these exercises are
primarily based on low % intensity work with high rep sets to deliver further hypertrophy