Marino
Level 5 Valued Member
Is the following template, based on my reading of from simple to sinister and ladders reloaded consistent with Russian waviness programming for strength training?
Work on a 4 week month with 4 workouts per week. Decide on how many of a lift to do in that 4 weeks. E.g. 400 presses.
Split the total number of lifts into 4 differing amounts. E.g. divide 400 into 15%, 20%, 30% and 35% (say 60, 80, 120, 140). Each of these is your weekly total number of lifts. Decide for yourself how to mix the weeks up.
Take each weekly number and sub-divide it into smaller proportions in the same way (e.g. 80 in total for a week divides into 15% (12), 20% (16), 30% (24) and 35% (28)). Each of these gives you your total number of lifts for each session in a week. Decide for yourself how to mix the days within a week up.
Divide the total number of lifts for the 4 week period (400) into a number for each percentage of 1RM weight using the information in Ladders Re-loaded in Milo e.g. 10% of the total to be done at the 50% 1RM level.
Work out for each week's total number of lifts the proportion for each weight range. E.g. in a 35% (140 lift) week do 10% at the 50% 1RM weight e.g. do 14 lifts over the course of that week at the 50% 1RM.
Decide how to split your lifts into sets e.g. doing 50% of 1RM in sets of 5.
Do the allocated total number of lifts for each workout, but how much of each weight range to do is up to you except that you make sure that by the end of the week you have done approximately the right number of sets of each weight range for that week. In the 50% of 1RM example in a 35% week, you would make sure you had done 14 reps at the 50% weight (3 sets of 5 is close enough).
Work on a 4 week month with 4 workouts per week. Decide on how many of a lift to do in that 4 weeks. E.g. 400 presses.
Split the total number of lifts into 4 differing amounts. E.g. divide 400 into 15%, 20%, 30% and 35% (say 60, 80, 120, 140). Each of these is your weekly total number of lifts. Decide for yourself how to mix the weeks up.
Take each weekly number and sub-divide it into smaller proportions in the same way (e.g. 80 in total for a week divides into 15% (12), 20% (16), 30% (24) and 35% (28)). Each of these gives you your total number of lifts for each session in a week. Decide for yourself how to mix the days within a week up.
Divide the total number of lifts for the 4 week period (400) into a number for each percentage of 1RM weight using the information in Ladders Re-loaded in Milo e.g. 10% of the total to be done at the 50% 1RM level.
Work out for each week's total number of lifts the proportion for each weight range. E.g. in a 35% (140 lift) week do 10% at the 50% 1RM weight e.g. do 14 lifts over the course of that week at the 50% 1RM.
Decide how to split your lifts into sets e.g. doing 50% of 1RM in sets of 5.
Do the allocated total number of lifts for each workout, but how much of each weight range to do is up to you except that you make sure that by the end of the week you have done approximately the right number of sets of each weight range for that week. In the 50% of 1RM example in a 35% week, you would make sure you had done 14 reps at the 50% weight (3 sets of 5 is close enough).
