13 Week Ls McClain's Let's Eat, Meet Peak Template:
RTS's most economical solution for progressing your strength to new levels. Designed by Ls McClain and the RTS coaching staff this 13 week meet peaking template adapts with you as you gain strength and peak for the meet. This template is developed for training 3x per week. 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:
This template is great at peaking lifters for a meet that may not tolerate long exposures to high-intensity loads. This typically is true for masters lifters and lifters who may not have as much experience with what works for them.
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 the specificity of the meet preparations. Training for the competition lifts has a bit of a block periodization-influenced approach that culminates 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 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 the program.
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 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 labeled 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 recovery.
Templates are a great way to get solid programming concepts into your training for 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!