Sets and Reps With a Purpose

Bill Marnich, CSCS, PES Strength & Conditioning coach Canon-McMillan School District

Things to Consider

• Keep it Stupid Simple • Easy to Understand • Easy to See Progression • Easy to Adjust on the Fly • Every Good Strength Program is Some Combo of 3-5x3-5

• Quality Over Everything • Set/ Rep Scheme Should Reflect This • Learning a New Movement _< 6 reps

• Progression Should be Slow but Constant (Our Goal!) • Take Advantage of Novice Training Age

• GET STRONGER!!!!!

Testing

• Thoughts on Testing • Wish it Could Be Avoided

• Make the Best of It

• Have Seen Athletes Confidence Grow in Minutes (Females)

• 5 Rep Max • Allows for 3-5

• If You Tell Them 3 They Will Get 1

• If You Tell Them 1 They Will Fail

• Start with 90% of Actual Training Max • Ensures a Safe, Realistic Starting Point

• Reinforces Approach to Slow but Steady Progress (Our Goal!)

The Juggernaut Method

• Chad Wesley Smith

• 4 Waves (10s,8s,5s,3s)

• 2 Weeks of Accumulation(Volume)

• 1 Week AMAP • Determines Their New Training Max

• +2.5lbs Per Rep for Upper/+5lbs Per Rep for Lower

• 1 Week of De-loading (Optional) • Use at Your Own Discretion

• Sometimes Used to Reinforce Technique (Pause Sets)

The Juggernaut Method

10s Wave 8s Wave 5s Wave 3s Wave

5x10 @ 60% 5x8 @65% 6x5 @70% 7x3 @75%

3x10 @ 67.5% 3x8 @75% 4x5 @ 77.5% 5x3 @ 82.5%

1xAMAP @75% 1xAMAP @ 80% 1xAMAP @ 85% 1xAMAP @ 90%

The Juggernaut Method

• Pros • 4 Cycles Work for Typical Off-Season Program • Feed Back Each Month (Adjusted Training Max) • AMAP Set • Amount of Work Done With Heavier Weight During 1st 2 Weeks (5s,

3s)

• Cons • Amount of Time Training With Submaximal Weight (10s, 8s) • Feedback is Every 3-4 Weeks Compared to Every Week With 5/3/1 • Amount of Time to Complete 6-7 Sets (5s, 3s)

Things To Consider

• Amount of Time Available (Months)

• Time of Year (Off-Season, Pre-Season, In-Season) • Goals Regarding Time of Year (Hypertrophy, Maximal Strength, etc.)

• Example • i.e. Football Winter Months (4 Months)= All 4 Cycles

• i.e. Football Summer Months (2 Months)= 5s and 3s

• i.e. Football In-Season= 5s and 3s

• Usually Reset Training Maxes after Summer, Before Season • 90% of Previous Training Max

• Allows for Consideration of Multiple In-Season Factors

Jim Wendler’s 5/3/1

• Jim Wendler

• 3 Week Cycles (Optional De-Load Week)

• AMAP Every Week With a Goal of 5, 3, or 1

• Goal is REP PRS

• +5lbs Upper/+10lbs Lower at End of Each Cycle

• Continue Cycling Through Until Failure

• Reset Training Max at 90% of Previous Training Max

Jim Wendler’s 5/3/1

1st Week 2nd Week 3rd Week

65% x 5 70% x 3 75% x5

75% x 5 80% x 3 85% x 3

85% x 5+ 90% x3+ 95% x1+

Jim Wendler’s 5/3/1

• Pros • Time Efficient (3 Working Sets)

• Very Simple and Easy to Understand

• Provides Immediate Feedback EVERY WEEK

• Allows for Slow but Steady Progress (Our Goal!)

• Cons • Minimal Volume Work

• The Feeling of Needing to Do More (Wrong, but Still a Con)

Things To Consider

• +5lbs Upper/+10lbs Lower at End of Each Cycle is Standard • If Time is Not a Factor May Want to Consider +2.5lbs Upper/+5lbs Lower

• Lengthens the Process (Our Goal!)

• Keep Previous Recordings Readily Available • They Will Like Comparing/Competing (With Each Other and Themselves)

• Keep in Mind This is Designed For a Significant Amount of Time • Due to starting at 90% of Training Max

• Explain the Importance of the First Two Sets • They Will Not Like How Light These Sets Are

Starting Strength 5x5

• Mark Rippetoe

• 5 Sets of 5 Reps Across

• Ideal for Novice Weightlifters

• Same Workout Every Session • Some Combination of Bench/Squat/Deadlift/Press

• Move up 5lbs Upper/10lbs Lower Each……. • Session (3x Per Week)

• Every other Session (2x Per Week)

• Weekly (1x Per Week)

Starting Strength 5x5

• Cons • Athletes OR You May Get Bored • More Difficult to Implement in a Team Setting

• Consistency of Individual Athletes

• Athletes Will Progress at Different Rates

• Pros • Takes Advantage of Young Training Age (Beginner Gains) (8th Grade,

Freshmen, Untrained Athletes) • Easy for athletes…..No calculations • Easy to See Progression (Feedback Every Week) • Because of Slow but Steady Progression it Can Last a Long Time

Things To Consider

• Complicated Does NOT Mean Best • Don’t Outsmart Yourself

• Start Light

• Reinforce Good Technique (Grease the Groove)

• It’s Monotonous – Counteract This • Dan John’s Eye Wash