8 Week RTS Power-Build Template

8 Week RTS Power-Build Template

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8 Week RTS Power Build Template:

RTS's most economical solution for progressing your strength to new levels. Design by the RTS coaching staff this 8-week power-build-focused template adapts with you as you gain strength and size. The template is designed to add size and strength while attacking weaknesses with the use of special exercise variations to complement this effort. Training 3 or 4 days per week with medium specificity, medium intensity, low RPE, and high volume work also comes with a large amount of variation. The 3x/week template has about a 10% reduction in total work. 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 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.

Two things to note here. First, if you have a power rack then you also have squat stands. Second, "belt squat" is the squat where you have weight suspended from a belt around your waist. It is not a barbell squat version.

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 who want to train the power-lifts while still having an emphasis on hypertrophy and increasing size.

Template Overview:
The RTS powerbuild template takes on a unique approach. All the main 3 powerlifts are present in each week of the training. Accessory exercises are uniquely selected to target the powerlifts weak ROM. That means those exercises will closely mimic the competition exercise, with a slight variation. Keeping these exercises more specific to the competition exercises allows for the ‘power’ aspect to remain part of the intended response of this template. 

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, minimize rest between each set while not exceeding 8 RPE. This strikes a balance of pure strength training and hypertrophy training. 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 stimulus.

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!