12 Week Smart Lifts Single Ply Meet Peak Template:
RTS's most economical solution for progressing your strength to new levels. This template was designed in collaboration with Smart Lifts owner and CPU president, Shane Martin. Shane has a plethora of experience with single-ply powerlifting. It comes in a 3x/week or 4x/week option, with the 3x/week option having about a 10% reduction in total work. Did you say adapt with me as I progress?
-Have the template loaded into your RTS training log at NO additional cost and the template will evolve to you.
-Exercises will adjust based on your available equipment!
-Target weights will be provided based on the data you enter in the training log for each training session.
-Our TRAC system will help you adjust the training volume based on your specific recovery abilities!
-Exercises that you are not physically able to perform can be blacklisted and substituted to fit your abilities.
All templates will come with a PDF for you to use as you wish. Please allow us 48 hours to process those orders and get your PDF to you. If you would like to take advantage of that program's adaptive ability, then we'll need you to complete the following steps. This process may require some back and forth communications between you and our operations staff. Please allow for a few days after the order for this process to take place prior to your template being loaded into your training log.
1. Complete the purchase of this Adaptive Template!
2. Sign up for a FREE RTS Training log account here: https://www.reactivetrainingsystems.com/Authentication/LoginPage
3. Complete the Athlete Profile in the training log account.
4. In the order notes, provide us with the date you would like the program to start.
5. In the order notes, provide us with your preferred deadlift stance; conventional or sumo.
6. Execute the training!
Lifters we recommend this template for:
Serious lifters with some training and meet-day experience.
The equipped work may vary based on your skillset and equipment tightness as you begin the program. The load ranges will then vary based on those variables, so aim to be conservative with a focus on proper execution, rather than the pursuit of a certain load. Training in equipment can have larger week-to-week fluctuations at the start, but know that this can be normal and the more experience you attain in equipment, the smaller the fluctuations will be. Thus, the volume work will be defined by the RPE scale to allow proper room to adjust.
As the week's progress, the intensity will increase while volume decreases as things culminate with a traditional 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 for these will vary from ramp-up sets to back-off load drop sets. All the work will have a moderate intensity theme and RPE associated with them to challenge those weak ROMs. Supplemental exercises are exercises 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 the desired RPE. Higher rep sets (10-12 range) are used in these slots to help with hypertrophy benefits as well as the risk reduction of intensity associated with these types of exercises.
Templates are a great way to get solid programming concepts into your training for a low cost. RTS's Adaptive Templates go further by leveraging our online systems to get you a template that fits your unique response to a training program. Sign up today!