rts planner
TRANSCRIPT
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Bottom Squat Top Squat
Bar type selection Bar type selection
Stance Width Stance Width
Box height / No box Box height / No box
Pin height / No pin Pin height / No pinShoe variations Gear Selection
Special Means Special Means
except bands
Squat +360b
Squat Squat +460bp
12" Box Squat Squat +360b +90c
11" Box Squat Box Squat +360b
Wide Squat Box Squat +460bp
SSB Squat Box Squat +360b +90c
SSB Box Squat (height?) SSB Squat +360b
Olympic Squat Suit Squat12" Squat (box used as depth check) SSB Suit Squat
11" Squat High Box Squats
Bottom Bench Top Bench Main
Grip Width Grip Width
Ply/Low pin/none Ply/Low Pin/none
Inclination Gear selection
Special Means Special Means
except bands
Shirt Bench
Bench Bench +180pp
Ply Press Ply Press +180pp +90c
Medium Grip Bench Medium Grip Bench +180pp
Close Grip Bench Reverse Band Bench
Bench +90c Bench +270ppmm
Incline Bench Bench +360pppp
Reverse Band Bench +90c
Special Means additions Longevity work
ISO External rotation
ISO MIO TKE's
Bands / Reverse Bands Hi-Rep recovery work
Chains Stretching (static and dynamic)
Weight Release Abs
Horizontal / Vertical pulling
Low intensity agility/mobility drills
Miscelaneous
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Sleds Sprints
Trips Sets
Time/Distance of trips Distance
Total Volume (# of trips or total time) "Go" time
Load Hills?
Conditioning
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Bottom Deadlift Top Deadlift
Stance Width Stance Width
Stand on mats/plates? / how high? Stand on mats/plates? / how high?
Rack height? Rack height?
Specialty Movements? Specialty Movements?Gear Selection
Special Means
except bands, WR Special Means
except WR
SSB Pin 9 Squat Pull
SSB Pin 9 Squat Pull +90c Deadlift + mini
Deadlift Rack Pull
Deadlift off 45lb plate Reverse Band DL
Deadlift off 100lb plate Reverse Band DL +90c
Deadlift off 6" box SSB Pin 9 Squat Pull + bands
Coan Sumo DL
above variations +90c
Top Bench Assist Shoulder Assistance
Grip Width Incline / Overhead Variant
Board Height / No boards Standing/Seated (if overhead)
Pin height / no pins Grip Width
Gear Selection Military / BTN positioning
Inclination ROM Variants
Special Means Special Means
except bands
2Board Press
3Board Press Seated Militarys
4Board Press Push Press
Pin 7 Lockouts Incline
Floor Press Close Grip Incline
Close Grip Floor Press +90c Fat Bar Variants
Standing Military +90c
Standing OHP Pin __ Lockouts
Passive Recovery
Contrast Showers
Contrast Baths
Salt Baths
Ice Baths
Ice Packs
Ice Massage
Massage
Upper Body
Lower Body
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Foam Roll
Trigger Point
Barbell Circuit
RDL
Bent Row
Front Squat
Push Press
Split Squat
Hang Snatch + OHSQ
6 reps each exercise
Don't drop the bar between exercises
start with 85lbs
2:1 Work to Rest
Repeat for 10 total minutes
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Posterior Chain Assistance Quad Assistance
Good Mornings Front Squat
SLDL off floor Split Squat
SLDL off 100lb plate Bulgarian Split Squat
SLDL off 6" box Split Squat standing on a boxSumo SLDL Leg Press
RDL
Sled Dragging Special Means
Zercher Lifts
Snatch Grip DL
Tricep Assistance Lats / Upper Back
Press / Extension Bent Rows
Grip Width DB Rows
Boards / Pins / None Lever Rows
Inclination Pullups
Weighted Pullups
Special Means Arm over Arm Pull
Low Pully Rows
Close Grip 3Board Press +/- bands Chest Supported Rows
Close Grip Bench +90c Rowing Sled Drags
J.M. Press Band Pull Aparts
Close Grip Incline +/- 90c Face Pulls
Pull Downs
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Off season General phase description intended to guide movement selection away from classic lifts and
In season General phase description intended to guide movement selection toward variations of the cla
Peaking General phase description intended to guide movement selection toward the classic lifts the
Volume Lo to Med Intensity
Intensity Med to Hi Intensity
Overloads
no "reps" in the traditional sense
no RPE's in the traditional sense
Heavy walkouts, static holds, etc
100-120% of max
Max Effort1-3 reps
9-10 RPE
heavy grinds
90+%
Sub-Max Effort
2-5 reps
8-9 RPE
Generally 80-90%
Repeated Effort
4-10 reps
8-10 RPE
spans from 50-85%
Dynamic Effort
Doubles @7-8
Triples @7-8
x4 @7-8
Percents vary
Planning
Phase Def's
Block Def's
Efforts
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heir variations
sic lifts
selves.
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Weekly Stress Level
Intensity
Monday Slot 1 Exercise
Intensity Volume RPE
Monday Slot 2
Monday Slot 3
Thursday Slot 1
Thursday Slot 2
Thursday Slot 3
Notes:
Weekly Stress Level
Intensity
Tuesday Slot 1
Tuesday Slot 2
Tuesday Slot 3
Friday Slot 1
Friday Slot 2
Friday Slot 3
Notes:Extra Workout Guidance
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Squat and Deadlift Training
Bench Training
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Goal
Date
Planned Macro Progression:
Events to consider:
Squat / Deadlift MacroCycleGoals:
Week Notes Phase Training Block Template
0
1
2
3
4
5
6
7
8
910
11
12
13
14
15
16
17
18
19
20
Bench MacroCycle
Goals:
Week Notes Phase Training Block Template
0
1
2
3
4
5
6
7
89
10
11
12
13
14
15
16
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17
18
19
20
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MicroCycle (Stress / Intensity) Percent Extra Workout Guidance
MicroCycle (Stress / Intensity) Percent Extra Workout Guidance
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Secondary Deadlift Deadlift Supplement
Second Bench Assist Second Bench Supplement
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Meet Date Weeks from last meet Comments
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RPE Description
10 Approaching failure. Last 1 or 2 reps is a tough grind. No reps left over at the e
9 Tough work set. The last rep is a grind. Maybe 1 rep left in the tank.
8 Solid work weight. Lifter physically can't maintain bar speed into the last part of7 Speed weight. Bar speed should be high, but only if you put maximum effort on
6 Light speed work. Bar should move very quickly. Should be able to perform ma
5
4 Recovery work. Easily 20+ reps.
3
2 Extremely easy. Walking
1
RPE x12 x11 x10 x9 x8 x7
10 62 64 66 68 71 74
9 60 62 64 66 68 71
8 58 60 62 64 66 687 56 58 60 62 64 66
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d of the set. DOES NOT MEAN GO TO FAILURE!!!
he set. Usually 2-5 reps left in each set.the bar. Usually 4-5 reps left in the tank on each set.
ny sets of 5 with short rest w/o fatigue
x6 x5 x4 x3 x2 x1
77 80 85 90 95 100
74 77 80 85 90 95
71 74 77 80 85 9068 71 74 77 80 85
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+100p Use a choked light band and a tensioner
+50m Use a choked mini band and a tensioner
+150pm Use a choked light and mini band and a tensioner
+360b Use a choked strong band and a tensioner
+180pp Use a doubled light band
+90mm Use a doubled Mini band
+270ppmm Use a doubled light and mini band
+220m Use a mini band on a Jump Stretch platform
+90c Use 90 pounds of chains
Squat
Bench
Deadlift
General
The general rule on +____ on exercises is the number represents the
additional weight at the top (highly approximated) and the letterdenotes the band/chain being used. This way you can be clear with
how it is set up without being extremely wordy every time. If you use
dumbbells to hold down the bands, it also helps by letting you know
how big of a dumbbell you need. These only include band
combinations I am familiar with. Feel free to generate your own.