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    Notes On Reactive Training Manual: 1 The Basic Template

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    PedroZ3
    This document outlines a reactive training manual with a basic template and cycling approach. The template provides example exercises for each day of the week focused on either the main lift or assistance work. It includes squats, deadlifts, presses, and accessories. The cycling approach involves alternating volume and intensity blocks in 3-week mesocycles. Volume protocols include higher reps at lower percentages while intensity protocols involve lower reps at higher percentages. RPE scales are provided to estimate percentages based on perceived exertion during lifts. Comparisons are made to other programs and adjustments suggested.

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    Notes On Reactive Training Manual: 1 The Basic Template

    Uploaded by

    PedroZ3
    126 views2 pages
    This document outlines a reactive training manual with a basic template and cycling approach. The template provides example exercises for each day of the week focused on either the main lift or assistance work. It includes squats, deadlifts, presses, and accessories. The cycling approach involves alternating volume and intensity blocks in 3-week mesocycles. Volume protocols include higher reps at lower percentages while intensity protocols involve lower reps at higher percentages. RPE scales are provided to estimate percentages based on perceived exertion during lifts. Comparisons are made to other programs and adjustments suggested.

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    This document outlines a reactive training manual with a basic template and cycling approach. The template provides example exercises for each day of the week focused on either the main lift or assistance work. It includes squats, deadlifts, presses, and accessories. The cycling approach involves alternating volume and intensity blocks in 3-week mesocycles. Volume protocols include higher reps at lower percentages while intensity protocols involve lower reps at higher percentages. RPE scales are provided to estimate percentages based on perceived exertion during lifts. Comparisons are made to other programs and adjustments suggested.

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    126 views2 pages

    Notes On Reactive Training Manual: 1 The Basic Template

    Uploaded by

    PedroZ3
    This document outlines a reactive training manual with a basic template and cycling approach. The template provides example exercises for each day of the week focused on either the main lift or assistance work. It includes squats, deadlifts, presses, and accessories. The cycling approach involves alternating volume and intensity blocks in 3-week mesocycles. Volume protocols include higher reps at lower percentages while intensity protocols involve lower reps at higher percentages. RPE scales are provided to estimate percentages based on perceived exertion during lifts. Comparisons are made to other programs and adjustments suggested.

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    © All Rights Reserved
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    of 2

    Notes on Reactive Training Manual

    Nathan Beckmann
    August 26, 2009
    1 The Basic Template
    1.1 Template
    Monday
    Equipped squat variation / raw squat - cyclic:
    Squat variation (box squat, squat, pin squat)
    with bands, chains, or reverse bands. Focus on
    competition squat. For raw (me), this should be
    a raw-focused movement. Not sure what this
    means.
    Deadlift assistance - cyclic: With barbell. Dead-
    lift specic, focus on weaknesses. Ideas are re-
    verse band, chains, decit deads, alternate style
    (conventional), etc.
    Squat supplement - 5-8 reps x 4-5 sets: Empha-
    size bottom. Ie, oly squats, ssb squats, pause
    squats, possibly including chain.
    Abs:
    Tuesday
    Main raw press - cyclic: Work bottom of bench
    with full grip. Ie, bench, pause bench, 3-sec
    pause bench, ply press.
    Raw assistance - cyclic: Full ROM focused on
    bottom. Inclines, close-grip, modest amts of
    chain. Add pauses, ply press, pins.
    Shoulders - 5-8 reps x 4-5 sets: Overhead/incline
    pressing with barbells or dumbells. Can some-
    times be a close-grip press.
    Lats:
    Thursday
    Main deadlift - cyclic: Ie deadlift, pull o block,
    bands, chains. Barbell in hands with full ROM.
    Raw squat / equipped squat - cyclic: Emphasize
    bottom end. Box squat, squat, pause squat, 3-
    sec pause squat, low box squat, oly squat, and
    possibly moderate chain. For raw lifters, this
    should be a top-focused movement to get used to
    heavy weight (ie, raw lifters switch squat slots).
    Deadlift supplement - 5-8 reps x 4-5 sets:
    Abs:
    Friday
    Main lockout - cyclic: Full ROM press with
    bands, chains, or reverse bands. Shirt work in-
    cluded here. Boards are an option here as well,
    but not preferred. Raw lifters should use less
    bands/chains.
    Lockout assistance - cyclic: 2, 3, or 4 board
    press, high rack lockouts, oor press; bands or
    chains used with any of the above.
    Lockout supplement - 5-8 reps x 4-5 sets: Close-
    grip 3 boards with bands or chains, JM press,
    elbows-out extensions, close-grip oor press.
    Lats:
    1.2 Cycles
    Volume and intensity blocks follow each other to form
    a mesocycle. Each block takes three weeks.
    1
    RPE Meaning
    10 Maximal.
    9 1 rep left.
    8 Not fast, but not a struggle. 2-4 reps left.
    7 Fast with maximal force. Speed weight.
    6 Light speed work.
    5 Warm-up weight.
    4 Recovery weight.
    Table 1: RPE Values
    The cyclic exercises stay the same for an entire
    mesocycle. Outside of 16 weeks from a meet, exper-
    iment. Inside 16 weeks, do what works. The last
    mesocycle should focus on competition lifts.
    Program week-by-week. Pick set/rep protocols
    fairly randomly.
    Volume protocols
    6x3 with weight that can be done for 4-5 reps.
    6x2 with weight that can be done for 3-4 reps.
    Speed work ups:
    8x2 using speed weight (75-80% 1RM).
    Followed by 1x2 with weight that can be
    done for 3 reps.
    5x5 with weight that can be done for 5-6 reps.
    6x4 with weight that can be done for 4-5 reps.
    Intensity protocols
    1-3 RM.
    3x3 with weight that can be done for 3-4 reps.
    4x2 with weight that can be done for 2-3 reps.
    4-5x1 with weight that can be done for 1-2 reps.
    RPE Reps
    12 10 8 7 6 5 4 3 2 1
    10 62 66 71 74 77 80 85 90 95 100
    9 60 64 68 71 74 77 80 85 90 95
    8 58 62 66 68 71 74 77 80 85 90
    7 56 60 64 66 68 71 74 77 80 85
    Table 2: RPE vs Percentages of 1RM
    2 RPEs
    Table 1 and Table 2 means that the protocols become
    as follows. The percentages are only a rough guide.
    1
    Volume protocols
    6x3 @ 8-9 (80-85%).
    6x2 @ 8-9 (85-90%).
    Speed work ups:
    8x2 @ 6-7 (75-80%).
    Followed by 1x2 @ 9 (90%).
    2
    5x5 @ 9-10 (77-80%).
    6x4 @ 9-10 (80-85%).
    3
    Intensity protocols
    1-3 @ 10 (100-90%).
    3x3 @ 9-10 (85-90%).
    4x2 @ 9-10 (90-95%).
    4-5x1 @ 9-10 (95-100%).
    3 Fatigue stops
    1
    Compared to Sheiko, the percentages are quite high. Es-
    pecially for 5x5 and 6x4.
    2
    Book: 8-9 (85-90%). Possibly because of speed volume
    beforehand?
    3
    Book: 8-9 (77-80%).
    2

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