12 Week Ryan Stills Perennial Savage Template:
RTS's most economical solution for progressing your strength to new levels. Designed by Ryan Stills and the RTS coaching staff this 12-week template adapts with you as you gain strength. It comes in a 3x/week or 4x/week option, with the 4x/week option spreading the total work out across the week more. Did you say adapt with me as I progress?
ADAPTIVE Template:
-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 programs 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. Lifters also need to prioritize recovery demands with lower frequency training demands.
Template Overview:
The competition exercises are primarily approached with ramp uploading protocols to an 8 RPE with repeat volume work. Competition exercises are used on a half-frequency basis, meaning they are performed every other week on an alternating basis. One week will target the competition squat while the following week will target competition bench-press and deadlift. These weeks will alternate. As the weeks' progress, the intensity will increase, and the reps will decrease. Culminating with single range rep work in the final weeks. Half frequency training has shown to be more sustainable, particularly for lifters who may have difficulties with recovery.
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 be used as a ramp-up approach with repeat and load drop volume work. These exercises are selected to challenge typical weak ROM for raw powerlifters. Loading will increase in intensity and decrease in volume/reps as the weeks pass by.
Supplemental exercises target weak muscle groups and 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 to 9 RPE. Higher rep sets (8-6 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!