The competition exercises start with a benchmarking top set that
varies from a x5 @8 to a x1 @8 across the length of the program. Sub-maximal %
based volume work is then completed after the benchmark set has determined the
based strength levels for the session. The competition lifts are trained in the
same session to increase specificity of the meet preparations. Training for the
competition lifts have a bit of a block periodization influenced approach that
culminate with a tradition taper leading into the meet.
Accessory exercises are special exercises that have a similar ROM as the
competition exercises. These exercises are used to help address the weak ROM of
the competition exercises. The loading protocols are primarily ramp up sets
caped at an 8 RPE. In the beginning weeks these are performed with higher reps
at 6-8 per set and decrease towards 3-4 reps per set towards the later weeks of
Supplemental exercises are exercise that aim to target weak muscle groups that
have a significantly different ROM than the competition exercise. Loading
protocols for these exercises are all based on a ramp up method towards an 8 or
9 RPE with 10 reps per set. They are used in these slots to help with
hypertrophy benefits as well as the risk reduction of intensity associated with
these types of exercises. The combination of exercises and loading brings about
a unique blend between block periodization and DUP that is also impacted by the
various RTS Auto Regulation loading protocols.
There are a few deload weeks included in the training to ensure
lifter health, durability and function.
Those weeks are labelled accordingly so you know which weeks they
are. They are still challenging work
that keeps you well trained, however, the work is more manageable in terms of
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