I wanted to have this episode be about 2021 reflection and 2022 planning but I use the Elegant excellence goals journal to do that and their shipping is delayed. So, we shall wait for that and not rush it. I am very much for reflection and planning. I’ve done it on large scale yearly basis and small scale weekly basis very religiously since the start of 2019. I am very much for reflection and planning. I’ve done it on large scale yearly basis and small scale weekly basis very religiously since the start of 2019. Thus, you will get that episode, but for today, we talk about fancy training
As I create this Pure PROgramming course, I am reminded of just how wildly basic my approach to training and program design is.
BUT, today we discuss the fancier side to the basics. I will not be telling you to use bosu balls or confuse your muscles. These fancy friends are simply more advanced basics. They’re fun and also, often require more access to equipment you may or may not have.
If you’ve been doing the same 15-20 exercises for years, within a pretty set range of sets and reps, you might feel the urge to spice it up in your training.
Rather than completely changing programs or modalities for training, I want you to entertain the following methods.
And even if you are not trying to be the fastest, or strongest, most agile or powerful, these methods can be a fun way to stick with familiar movement patterns, while having a bit more fun.
Most of these are full additions or “extras” to tack on to your normal programming. Though the first two are actual programming.
Undulating style for your main sets
In undulating programming - and I say programming because it can be a programming method as well as a periodization - you’ll perform the big lifts multiple times per week, with varying stimulus via sets and reps.
This is very popular in powerlifting for the big three lifts. Squat, bench and deadlift. But it can be applied to more big lifts with the addition of the overhead press. Which is my personal use of the method.
With three lifts you only need three days of training - in which you’d squat, bench and deadlift all three days.
One day might be 5x2
One day might be 4x5
One day might be 3-5x10
A power or max strength day, a mid strength day and a hypertrophy or capacity day.
Where in traditional programming you’d likely be working on ONE of these per PHASE - meaning one month, with undulating the stimulus alters, in this case daily.
If you add in a fourth lift it takes a bit more planning. The goal is still to hit all four big lifts 2-3 times per week with varying intensities.
Another approach I personally like is to use undulating programming for 1 is 2 lifts that you really want to push, or maybe NEED to push.
I’ve mentioned this before, but a squat bias undulating program was a part of my 12 week back rehab process after my herniation.
It was a normal 4-5 day upper lower split but I squatted 3 days per week.
The same could be done with bench press, or pull ups, or hip thrusts.
Fun way to push yourself, or push one skill/pattern.
The next one is also a program and then we get into add on methods.
German Volume Training
Take a season to try out an old great and put on as much muscle as possible.
Is GVT needed to put on mass? Negative. But it’s a challenge, and can ease up the mental load of lifting heavy if you’re finding you feel a bit burnt out.
4-6 sets of 10 reps on 3 exercises per day on a 2.0.2.0 tempo is a different kind of adversity. And it is highly effective. I think it’s a fun experience in a painful kind of way.
With the sheer amount of time under tension one can expect and prepare for more than usual DOMS.
Again, I am not encouraging everyone to do this or even anyone to do this. Maybe you don’t NEED this much volume. But that is the literal basis, stimulus and driving factor of this training method.
