Results are What Matter
For decades I have heard about thousands of training related products that claimed to work magic for athletes, oftentimes supported by “abstracts” of research and clinical studies. But very few of them were ever mentioned again just a couple of years later. Similarly, the internet and social media expose us to thousands of ads promoting new training plans and systems that claim to deliver incredible and instant strength results.
Despite this marketing onslaught I remain a big fan of traditional American cycling and also of Plan StrongTM. Why is that? Why advocate two systems that are so different from one another? Because both systems have one thing in common: a long history of delivering great results. No matter how effectively any training related system or product is marketed, only those that deliver the promised results will survive. Time is the fairest Solomonic judge of any statement.
Classic American cycling was born back in the ‘70s and over the decades it has produced some of the strongest men in history. Plan Strong is a strength training system adapted from the methodology used in the golden era of Soviet weightlifting that produced records that stood for decades, some still today.
Go Heavy All the Time and Suffer Accordingly
American cycling was born out of the realization that athletes can’t put the pedal to the metal all the time, given that only two or three weeks of pushing weights over 90% 1RM leads to burn out. Smart coaches and athletes came up with the strategy of building up the intensity gradually and then backing off sharply. They would start light, add some weight to the bar every week, and go really heavy only for a couple of weeks towards the end of the cycle in which they would go for a PR or compete. Once the new PR is set or the competition is over, the athlete would take a couple of weeks off and then enter a new cycle, starting light again. This was done over and over. Pavel and I recently created Reload, a strength program based on this classic cycling strategy. It has delivered great results to the countless athletes and strength enthusiasts who used it.
Plan Strong, on the other hand, is a different animal, built around its own distinct principles. In this system, while the volume waves (varying by no less than 20% from week to week and from month to month) the average intensity of the sessions is set around medium intensity weight and stays pretty much the same, varying by only 1-5% from week to week and from month to month. Note that training with an average intensity that is set around medium weights does not mean that only medium weights are used in training. In fact, light, medium, and heavy weights are used in each week of a Plan Strong plan, but they are distributed across the sessions in a manner that the average intensity of every week and every month resides around medium values. That last sentence reveals one of the key factors that makes Plan Strong unique and superior to any other strength training system. It allows the athlete to train heavy regularly which proves to be something of an inoculation against the most uncomfortable element of any training program—the heaviest loads.
I remain a big fan of the classic cycling approach but there are some contingences in which Plan Strong becomes my choice of excellence. One of these contingences is when an athlete experiences the “fear of heavy weights syndrome” while on a classic American cycle. This phenomenon is more common in experts than in newbies, especially if they have experienced some injuries in their strength training history.
Let me explain.
Do Not Live in Fear
A classic linear cycle lasts for 8-12 weeks, with the weights becoming challenging at week 5-8 of the cycle. Factor in that an athlete following this kind of program is most likely coming from a couple of weeks off, an athlete may spend 7-10 weeks without lifting heavy. This lack of practice with challenging weights can lead to a loss of confidence by the lifter when going heavy, hence the “fear of heavy weights syndrome.”
During a linear cycle, both the weights and the RPE (rate of perceived exertion) levels build up together, gradually and inexorably week by week. This often leads to the athlete having a hard time completing all the sets and reps prescribed on a given day. Perhaps the athlete starts feeling some discomfort related to an old injury which generates anxiety for the weights on the horizon. This anxiety builds up through the days and peaks right before the following training session starts, feeding the athlete’s internal dialogue, compromising focus and self-confidence. This combination of anxiety, diminished self-confidence and reduced focus is not good with a heavy session on the docket for the day. Compromised technique and/or failed lifts add a dose of frustration to the mix. Basically, a dog that bites its own tail.
Conversely, none of the above happens with Plan Strong because from week one of the program heavy lifts are practiced regularly, helping the athlete get more comfortable with the challenging intensity. This does not mean that the athlete always goes heavy. A well-designed Plan Strong program ensures three things in the right amounts: heavy lifts to maintain the athlete’s confidence and perfect technique with any weight, medium lifts to build strength, and light lifts to guarantee proper recovery. Also, the number of reps prescribed with each set weight is accurately selected from within well-defined ranges in order to ensure that the RPE levels never shoot through the roof, regardless how heavy the weight.
All of the above helps the athlete feel at ease with heavy weights and removes any internal dialogue and anxiety. This allows the athlete to turn those sets that were previously felt as hard into every day’s practice, with the result of improving technique and safety while becoming stronger.
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Apply the Program
I will leave you with a Plan Strong deadlift program that I designed for those of you who wish to experience in person what was discussed in this article and are shooting for a new deadlift PR. This plan is appropriate for beginner and intermediate level athletes with proficient deadlift technique. If your deadlift training already averages a volume of 50 or more reps per week, this plan might be too light for you. And if you are looking for a full-customized plan for your deadlift and/or other lifts I am happy to remind you that StrongFirst offers a Custom Plans Service run by myself and a team of Plan Strong programming experts.
How to Run the Plan
First, you need to know your deadlift 1RM. You should test it rather than estimate it and also make sure that the one rep is performed with perfect technique.
Second, you need to determine your training weights. In order to do so, calculate 75%, 85%, 92.5%, and 95% of your 1RM and round the results to the closest weight available where you train. Once you have done that, insert the rounded numbers in the proper boxes of the plan’s sheets. Below is an example for a lifter with a 1RM of 405lb and with 5lb as the smallest weight available.
- 75%1RM = 303.75 → 305lb
- 85%1RM = 344.25 → 345lb
- 92.51RM = 374.63 → 375lb
- 95%1RM = 384.75 → 385lb
Below is an example of how to fill the boxes:
Once you have inserted all the training weights, the plan is ready to be used.
You will train your deadlift three times per week, possibly on alternate days. (E.g. Monday, Wednesday, and Friday.) On day 1 of week 1 you will complete all the sets and reps indicated in the WEEK 1 line of the SESSION #1 sheet. In our example above, a set of 5 reps with 305lb and a set of 2 reps with 345lb. Likewise, on day 2 of week 1 you will complete all the sets and reps indicated in the WEEK 1 line of the SESSION #2 sheet, and on day 3 of week 1 all the sets and reps indicated in the WEEK 1 line of the SESSION #3 sheet. On week 2 you will do the same, only according to the WEEK 2 lines of SESSION #1, SESSION #2, and SESSION #3 sheets. And so on until week 8.
You may use the sheets as your training diary, by simply crossing every set once you have completed it, as shown in the example below.
Before you start each session perform the warm-up you are accustomed to, but keep in mind that it is merely an appetizer to your main dish which is the plan. Filling your stomach with appetizers might spoil your meal. Once you have warmed-up, ramp-up towards the weight of the first set with a couple of sets of 3-5 reps with a lighter weight. (E.g. 55%1RM x 5, 65%1RM x 3.)
With regards to rest periods between sets, they must allow sufficient recovery to repeat the performance. You should be doing neither a “met-con” nor taking too long rests. Resting 3-5 minutes between sets hits the right spot.
When and How to Test
The testing day is set on day three of week 8.
Warm up and do your ramp-up sets as usual, then do the sets and reps outlined in the WEEK 8 line of the SESSION #3 sheet, so a double with 75%1RM followed by a single with 85%1RM, one with 92.5%1RM, and one with 95%1RM.
Once you have done all of the above you should be ready to test your new 1RM.
You may attempt a PR with a weight in the 102.5-105%1RM range. If you are successful, according to how hard you found that lift to be, you may decide to go for one or two extra attempts with progressively heavier weights, most likely in the 107.5%-115%1RM range. There isn’t much that you can plan ahead here, go by feel but always be wise and prudent. And remember that only perfect reps count.