When to implement changes to Training Methods / Repetition Ranges / Exercise Variation

When to implement changes to Training Methods / Repetition Ranges / Exercise Variation

Why are different Training Methods / Repetition Ranges / Exercise Variation important?

To support adaptations to occur in a positive matter by re-stimulating the muscle at the right time and intensity to continuously progress + adapt by limiting plateaus towards the Short term goals: 1  4 weeks Medium term goals: 1 – 2 months Long term goals: 6 month – 1 year. 

Example of training notes:-

Week 1: 3×10 Back squat mid stance at 100kg at TEMPO 4010 2mins rest

RPE:  Set 1: 8/10 Set 2: 9/10 Set 3: 10/10

Week 2: 3x10 Back squat mid stance at 100kg at TEMPO 4010 2mins rest

RPE:  Set 1: 6-7/10 (increase weight to 110kg) Set 2: 9/10 Set 3: 10/10

Week 3: 3×10 Back squat mid stance at 110kg at TEMPO 4010 2mins rest

RPE: Set 1: 9/10  Set 2: 10/10 Set 3: 10/10 (7 reps achieved)
Week 4: 3×10 Back squat mid stance at 110kg at TEMPO 4010 2mins rest
RPE:Set 1: 10/10 Set 2: 10/10 (7 reps) Set 3: 10/10 (5 reps)

 

Note: Once reversibility starts and progression stops. Plateau start to occur and you stop adapting in a progressive manner. As weeks 3 and 4 show.

What needs to be done?

You need to change exercise/variation or training method or rep range

When does change need to occur?

A change needs to occur the week before a plateau occurs

Why?

To allow for consistent adaptation and progression which will limit reversibility.

-How do know when you are going to plateau?

Do a ‘Dummy Run’

Do the same exercise/rest/set only progress weight and see how long it takes to plateau on the exercise.

e.g., On week 4 a plateau occurredstart to change the exercise/variationor training method or rep range for Week 3.

Note: As you progress through from beginner to advanced more change will need to occur more frequently.

What can affect how quickly a Plateau occurs?

– Recovery
– Neurotransmitter Dominance
– Stress level
– Nutrition  
– Level of Trainee Beginner/ Intermediate/ Advanced
– Exercise execution 

Notes: 

Changes need to occur every to 1 – 6 weeks depending on your goal.

 

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