How to build strength, pt. 2
So you've got the basics of strength down - now let's approach volume, intensity and periodising.
Introducing intensity
Intensity refers to load or more accurately refers to the % of 1RM.
As the table below demonstrates, intensity will determine the primary adaptation to a given set.
Using this table, we can make some observations of what intensity range we want particular clients to work in depending on their training goals.
Given the balanced return of adaptations we get from the 70-85% range, we can assume we would spend most of our training time in these ranges. To dot i’s and cross t’s, we could use our warm up sets to create intermuscular co-ordination, and perhaps either as a specific training block or within a meso, we could dabble into the 85-90% range.
When you’re training a client, make sure you pay respect to the SAID principle and focus on clear outcomes — chasing all the rabbits will mean you most likely catch none.
We recommend focusing mostly on 4 types of programs, each focusing on a specific outcome.
Strength hypertrophy: The goal here is to build muscle but also keep you in a range that will develop unconscious skill.
Hybrid: 50% of the recovery available is split into the 65-75% range and 75-95% ranges respectively, giving a complete spectrum across the range of adaptations.
Strength: This focuses more on using muscles most effectively, while also improving Conscious Skill and Intramuscular Coordination.
Peak: Time to get every last bit of Conscious Skill and Intramuscular Coordination in place before competition and or testing.
What is volume?
Volume refers to the amount of work done.
Volume = Sets x Reps x Weight x Distance
Programming this would be a nightmare so it’s necessary to find a more effective way.
James Kreiger and Chris Beardley are useful resources that can help to build rules and simplify things:
Distance: Distance is usually set so can be considered a constant
Reps: Maximal return can be achieved within 4 reps of failure so reps are also a constant
Weight: Weight can be manipulated within and beyond the RIR
Sets: Sets are the primary source of control when it comes to programming
Back to intensity
You’ve learnt all the adaptations to different intensity levels, but we also intuitively recognise that the recovery demand of a set done at 90% of 1rm will induce more fatigue than a set done at 65%.
Currently there is limited research as to how to quantify volume with respect to intensity. Mike Isratel and Chad Wesley Smith’s recommendations in “Principles of Strength Training” are among the best to form the backbone of the Strength Programming Method.
What should you do with this info?
When you put together your next strength focused program, be sure to consider what adaptations your specifically targeting and avoid the general trap of “just heavy 5’s bro”.
In our 1% Coach Program we dive deep into the fundamentals of strength, and our programing model which involves quantifying the fatigue generated by certain lifts and create measurable volume allocations.
Listen to ep 148 of the STCfit Learning Podcast ft. Will Crozier (one of the 1% Coach contributors), and also register for the Coaches Collective (including mentioned 1% Coach program).
