Framework for Analyzing & Planning the Strength Training: Progression vs adaptation

Framework for Analyzing & Planning
Strength Training
Progression
vs
Adaptation
Mladen Jovanović

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1
Back Squat
3x5 @75%
Week 2
Week 3
Week 4
Horizontal
Vertical
Variation
Progression

Load
levels
%1RM
Exertion Levels
# Reps %1RM
Exertion Levels
Max
Exertion
(ME)
Near Max Exertion
(NME)
Hard Exertion
(HE)
Medium Hard
Exertion
(MHE)
Max
Exertion
(ME)
Near Max Exertion
(NME)
Hard Exertion
(HE)
Medium Hard
Exertion
(MHE)
Max reps 1 rep short 2 reps short 3 reps short 4 reps short 5 reps short 6 reps short Max reps 1 rep short 2 reps short 3 reps short 4 reps short 5 reps short 6 reps short
Heavy+
100% 1 1 100% 100% 95% 92% 89% 86% 83% 81%
95% 2 1 2 95% 95% 92% 89% 86% 83% 81% 79%
92% 3 2 1 3 92% 92% 89% 86% 83% 81% 79% 77%
Heavy
89% 4 3 2 1 4 89% 89% 86% 83% 81% 79% 77% 75%
86% 5 4 3 2 1 5 86% 86% 83% 81% 79% 77% 75% 73%
83% 6 5 4 3 2 1 6 83% 83% 81% 79% 77% 75% 73% 71%
81% 7 6 5 4 3 2 1 7 81% 81% 79% 77% 75% 73% 71% 70%
Medium
79% 8 7 6 5 4 3 2 8 79% 79% 77% 75% 73% 71% 70% 68%
77% 9 8 7 6 5 4 3 9 77% 77% 75% 73% 71% 70% 68% 67%
75% 10 9 8 7 6 5 4 10 75% 75% 73% 71% 70% 68% 67% 65%
73% 11 10 9 8 7 6 5 11 73% 73% 71% 70% 68% 67% 65% 64%
71% 12 11 10 9 8 7 6 12 71% 71% 70% 68% 67% 65% 64% 63%
Light
70% 13 12 11 10 9 8 7 13 70% 70% 68% 67% 65% 64% 63% 62%
68% 14 13 12 11 10 9 8 14 68% 68% 67% 65% 64% 63% 62% 61%
67% 15 14 13 12 11 10 9 15 67% 67% 65% 64% 63% 62% 61%
65% 16 15 14 13 12 11 10 16 65% 65% 64% 63% 62% 61%
64% 17 16 15 14 13 12 11 17 64% 64% 63% 62% 61%
63% 18 17 16 15 14 13 12 18 63% 63% 62% 61%
62% 19 18 17 16 15 14 13 19 62% 62% 61%
61% 20 19 18 17 16 15 14 20 61% 61%
Exertion – Reps In Reserve (RIR) Concept

Every-Day Maximum
Training Maximum
Competition Maximum

TM 200
EDM (90%) 180
Week 1 Assuming no change Week 1 Assuming no change
Set Reps % Weight est1RM %EDM %TM Set Reps % Weight est1RM %EDM %TM
1 5 70% 126 147 82% 73% 1 5 70% 126 147 82% 73%
2 5 70% 126 147 82% 73% 2 5 70% 126 147 82% 73%
3 5 70% 126 147 82% 73% 3 5 70% 126 147 82% 73%
4 5 70% 126 147 82% 73% 4 5 70% 126 147 82% 73%
5 5 70% 126 147 82% 73% 5 5 70% 126 147 82% 73%
NL 25 NL 25
Tonnage 3150 Tonnage 3150
% Change % Change
Week 2 Week 2
1 5 75% 135 157 87% 79% 1 6 70% 126 151 84% 76%
2 5 75% 135 157 87% 79% 2 6 70% 126 151 84% 76%
3 5 75% 135 157 87% 79% 3 6 70% 126 151 84% 76%
4 5 75% 135 157 87% 79% 4 6 70% 126 151 84% 76%
5 5 75% 135 157 87% 79% 5 6 70% 126 151 84% 76%
NL 25 NL 30
% Change 7% % Change 20%
Week 3 Week 3
1 5 80% 144 168 93% 84% 1 7 70% 126 155 86% 78%
2 5 80% 144 168 93% 84% 2 7 70% 126 155 86% 78%
3 5 80% 144 168 93% 84% 3 7 70% 126 155 86% 78%
4 5 80% 144 168 93% 84% 4 7 70% 126 155 86% 78%
5 5 80% 144 168 93% 84% 5 7 70% 126 155 86% 78%
NL 25 NL 35
Week 4 Week 4
1 5 85% 153 178 99% 89% 1 8 70% 126 160 89% 80%
2 5 85% 153 178 99% 89% 2 8 70% 126 160 89% 80%
3 5 85% 153 178 99% 89% 3 8 70% 126 160 89% 80%
4 5 85% 153 178 99% 89% 4 8 70% 126 160 89% 80%
5 5 85% 153 178 99% 89% 5 8 70% 126 160 89% 80%
NL 25 NL 40
Optimal?

Toolight?
TM 200
EDM (90%) 180
1 5 60% 108 126 70% 63% 1 5 60% 108 126 70% 63%
2 5 60% 108 126 70% 63% 2 5 60% 108 126 70% 63%
3 5 60% 108 126 70% 63% 3 5 60% 108 126 70% 63%
4 5 60% 108 126 70% 63% 4 5 60% 108 126 70% 63%
5 5 60% 108 126 70% 63% 5 5 60% 108 126 70% 63%
NL 25 NL 25
% Change % Change
Week 2 Week 2
1 5 65% 117 136 76% 68% 1 6 60% 108 130 72% 65%
2 5 65% 117 136 76% 68% 2 6 60% 108 130 72% 65%
3 5 65% 117 136 76% 68% 3 6 60% 108 130 72% 65%
4 5 65% 117 136 76% 68% 4 6 60% 108 130 72% 65%
5 5 65% 117 136 76% 68% 5 6 60% 108 130 72% 65%
NL 25 NL 30
Week 3 Week 3
1 5 70% 126 147 82% 73% 1 7 60% 108 133 74% 67%
2 5 70% 126 147 82% 73% 2 7 60% 108 133 74% 67%
3 5 70% 126 147 82% 73% 3 7 60% 108 133 74% 67%
4 5 70% 126 147 82% 73% 4 7 60% 108 133 74% 67%
5 5 70% 126 147 82% 73% 5 7 60% 108 133 74% 67%
NL 25 NL 35
Week 4 Week 4
1 5 75% 135 157 87% 79% 1 8 60% 108 137 76% 68%
2 5 75% 135 157 87% 79% 2 8 60% 108 137 76% 68%
3 5 75% 135 157 87% 79% 3 8 60% 108 137 76% 68%
4 5 75% 135 157 87% 79% 4 8 60% 108 137 76% 68%
5 5 75% 135 157 87% 79% 5 8 60% 108 137 76% 68%
NL 25 NL 40

Toohigh?
TM 200
EDM (90%) 180
1 5 80% 144 168 93% 84% 1 5 85% 153 178 99% 89%
2 5 80% 144 168 93% 84% 2 5 85% 153 178 99% 89%
3 5 80% 144 168 93% 84% 3 5 85% 153 178 99% 89%
4 5 80% 144 168 93% 84% 4 5 85% 153 178 99% 89%
5 5 80% 144 168 93% 84% 5 5 85% 153 178 99% 89%
NL 25 NL 25
% Change % Change
Week 2 Week 2
1 5 85% 153 178 99% 89% 1 6 85% 153 184 102% 92%
2 5 85% 153 178 99% 89% 2 6 85% 153 184 102% 92%
3 5 85% 153 178 99% 89% 3 6 85% 153 184 102% 92%
4 5 85% 153 178 99% 89% 4 6 85% 153 184 102% 92%
5 5 85% 153 178 99% 89% 5 6 85% 153 184 102% 92%
NL 25 NL 30
Week 3 Week 3
1 5 90% 162 189 105% 94% 1 7 85% 153 189 105% 94%
2 5 90% 162 189 105% 94% 2 7 85% 153 189 105% 94%
3 5 90% 162 189 105% 94% 3 7 85% 153 189 105% 94%
4 5 90% 162 189 105% 94% 4 7 85% 153 189 105% 94%
5 5 90% 162 189 105% 94% 5 7 85% 153 189 105% 94%
NL 25 NL 35
Week 4 Week 4
1 5 95% 171 199 111% 100% 1 8 85% 153 194 108% 97%
2 5 95% 171 199 111% 100% 2 8 85% 153 194 108% 97%
3 5 95% 171 199 111% 100% 3 8 85% 153 194 108% 97%
4 5 95% 171 199 111% 100% 4 8 85% 153 194 108% 97%
5 5 95% 171 199 111% 100% 5 8 85% 153 194 108% 97%
NL 25 NL 40

• What should we do to induce adaptation?
• How does progression influence
adaptation?
• How does adaptation influence
progression?
• Can you force adaptation?
• How can you be certain? How do you
know you couldn’t do better?

Heuristics?
• Consistency beat load
• Slow and steady wins the race
• Better undertrained than over over-
trained/injured
• Frequent re-evaluation (short cycles)
• 1/N ???

Framework for Analyzing & Planning the Strength Training: Progression vs adaptation

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Framework for Analyzing & Planning the Strength Training: Progression vs adaptation