General Principles of Strength Training Part 1

Every planning for a power increase must include two previews. One is focused on the overall goal and goes beyond a few weeks to months, and the other deals with the details, or the training unit itself.

First we'll look at the overall view, the principles that will help meet our long-term goal, and then we'll look at the details that we'll use on individual days over a long period of time.

Before we get to the actual planning I'll mention the theory on which we'll build the entire training. This is an explanation of how strength training actually works.

Supercompensation and recovery time

This is the theory of two phases, action and reaction, which leads to adaptation and as a result, an increase in strength or muscle mass.
The loading phase (training time) is characterised by the breakdown of more complex substances into simpler substances - energy is generated to contract the muscle fibre. The energy stores stored in the muscle in the form of polysaccharide are consumed. The storage polysaccharide is mainly glycogen. Phosphorylated compounds (ATP = adenisintriphosphate and creatine phosphate) are broken down for several seconds of work. During training, the energy stores in the muscle are used up first, later the others. Building substances, especially muscle proteins, are also broken down. We call this catabolism. We do not grow during training!!! We only prepare the body for the second phase.

The rest phase (after loading) serves to return energy and building substances to the muscle stores and other muscle structures. According to the theory of supercompensation, there is also an overcompensation of the original level of these substances. The body prepares for a similar situation in order to have enough energy or even muscle mass, and if it is repeatedly exposed to the situation, it tries to supercompensate the losses for the next load. The result is to handle a harder workout and then amplify the return phase of the substances, again leading to overcompensation and preparation for the next harder workout. We call this anabolism. When we rest, we grow!!! The body prepares itself for the next load, which we must perform at the best possible moment. We have to manage to estimate the "return time".

We will make progress by handling the "return time" appropriately. The return time is the time it takes to replenish substances. The most available energy sources (ATP, CP) begin to supercompensate in seconds. Glycogen in minutes to hours. Muscle protein in hours to days. Depends on each person's tolerance, which is a hidden part of "talent" for the sport.

Shorter recovery time can be expected in lower weight people and I've read that it also depends on the nature of the individual (choleric, sanguine). It is also accepted that shorter return times are seen in areas with higher red (endurance) muscle fibre content and also smaller muscle areas.

Prolongation of the return time occurs in training when there is a lot of muscle tension with a lot of protein degradation. Basically, this is why classical weightlifters in Olympic doubles have a shorter recovery time (positive concentric phase predominates), while bodybuilders with a heavy duty system have to recover longer (amplified negative phase of the movement). Then, the five-phase training of Bulgarian weightlifters and, conversely, the one-week training of one part in Dorian's Hevy Duty can work. I've tried both extremes.

The absolute killer of recovery time, and thus recovery, is lack of sleep, poor day regimen, bad mood, low fluid intake, alcohol, excess fat!!!

On the other hand, we can reduce the return time by carbohydrate intake, especially easier ones after training and mineral intake with vitamins, also preferably after training. Also physiotherapy processes - massage, bath are directly aimed at reducing the return time. Let's leave out the unaddressed chemical means.

The next training should ideally occur at the time of maximum supercompensation. The supercompensation curve (overcompensation) initially increases, reaches a peak at a higher energy level than the previous curve reached, and then slowly decreases to the original level, because we have actually, by not overloading the organism, made it clear that it does not need to prepare for further stress. So training once or twice a week is basically not the right choice!

Supercompensation, however, does not work flawlessly when the load continues month after month. There is an initially imperceptible, later noticeable build-up of fatigue, poorly recovered microtraumas and eventually progress stops. A change in strategy is needed. It is precisely to maintain growth that load cycling is essential.

Cycling strength training

The increase in muscle strength happens on the basis of the gradual development of the ability of muscles to cooperate with each other, to develop contraction in the shortest possible time, crucial for a given position, and also by building more powerful (more numerous or stronger) muscle fibers. The trained muscles thus adapt over time to the increasing intensity and volume of training, thus developing the strength capabilities of the trainee. For this reason, working in a way that allows the muscles to adapt is absolutely essential to success.

The basic purpose of cycling is to gradually develop individual components of muscle strength with the least likelihood of overtraining due to exceeding recovery capabilities, whether at the energy level (sugars, ATP, protein) or at the neuromotor level (CNS overtraining) or the will to continue (loss of motivation due to exhaustion).

Basically, two main cycling processes can be distinguished. We will deal with both.

Linear cycling

Linear cycling is based on the gradual development of individual skills. I have already mentioned the muscular abilities above. It is the ability to work together, to contract over time by recruiting higher amounts of muscle fibers and to get stronger at the muscle fiber level. In linear cycling training, the development of these abilities is approached in temporally separated periods. So we can basically talk about a preparation period, a volume period and a strength period. Any otherwise named period is permissible, its purpose is to promote the development of a particular muscular ability. For us it is important that all these phases mean one cycle, which could be followed by a race or a strength test.

It naturally and logically follows that there will be a different emphasis on individual muscle abilities at the beginner level compared to the advanced lifter level. At the beginner level I would assume the emphasis would be on the initial learning of technique and the associated cooperation of the muscle chains involved in the stroke, at the advanced level on the development of muscle fiber recruitment.

Generally speaking, two levels of linear cycling are used. Long and short. The only difference is the length of each phase. In long cycling it is usually 3-4 weeks, in short it is 1-2 weeks that you spend in each phase. Of course you can choose other time periods. However, with such an intention you will have to take into account the regenerative abilities of the athlete. Changes in time occur precisely because of them.

Changes in the phases do not have to occur in leaps and bounds, but usually a gradual or wave-like increase in intensity is used until eventually we find ourselves in the next phase. All phases can be seen in popular training programs such as Scheiko, Korte, Coan or the Russian Cycle. Of course, there are modifications (e.g. Scheiko) that focus on intensifying just one phase. Generally, these programs are between 6-20 weeks long.

As for the length of your cycle, I highly recommend 6-12 weeks with 8 weeks being ideal. If you opt for a length greater than 8 weeks, count on one short return to the equivalent of a preparatory workout with reduced volume and intensity of work, called deload. The body will recover very quickly and allow you to go through the second part with better results. This is because between 8-12 weeks of increasing load, in most cases recovery slows down and the body needs to be allowed some time to adapt. This is a recurring theme explained at the end of the supercompensation theory.

Linear cycling results in a gradual increase in intensity from about 60% to 100% of the maximum, while also manipulating training volume through repetitions. At the 50-60% phase, 6-8 reps are used and gradually tapered down to 1-2 reps. In some cycles at the peak, the athlete performs 2 reps with the max, in most cycles 1 rep is performed at the peak with a load close to the max, but in multiple sets. The purpose is to perform a certain amount of work at the max level that also surpasses the earlier level.

Non-linear (linked) cycling

In contrast to linear cycling, in linked cycling all muscular abilities are developed at the microcycle (week) level. This is due to a criticism of the previous system of cycling, in which the development of individual muscle abilities occurs over distant periods of time. Longer periods inevitably lead to a weakening of previously acquired muscle abilities. For example, when tuning strength before a competition, supplementary exercises are omitted, which leads to stagnation of muscle mass and strength in the auxiliary parts. Conversely, critics of conjugate cycling talk about the lack of strength tuning that is necessary before competition.

To the description of conjugate cycling it is necessary to attach the individual techniques that are used. In doing so, there are several principles that must be followed when using them.

1. Maximum effort technique - the maximum weight for one repetition is used. Ideally a personal best attempt, at a minimum using the current maximum, or attempting the current record. These must not be forced reps. The threat of CNS overtraining stemming from the constant use of maximal weights is addressed by timing the exercises. The individual disciplines (exercises) are broken down into parts of the movement. For benching - pressure from low stops, pressure on boards1-2-3, pressure with different grips, lockouts. For the squat and deadlift, changes in the center of gravity, or the placement of the dumbbell, are used. It is practiced as one exercise because the same muscle parts work together. Front squat, Zercher squat, Seated squat, Bent-over squat, Good morning squat, Good morning squat, Lift from standing on the mats, Lift from the barbell, Lift from the barbell. The lifter learns to work accurately at maximum load. Exercises are rotated every 1-3 weeks. The more advanced the lifter, the earlier the alternation. Maximum muscle fiber recruitment occurs on the first or second use of the exercise. It is recommended to alternate exercises that are different in nature. E.g. squat-pull, not squat-squat.

2. Repetition technique - the classic bodybuilding method for volume work. The development of mass and strength occurs. 3-8 repetitions in a series are used. Exercises are divided by groups cooperating on the stroke. E.g. hamstrings, lower back, glutes, abdominals for squats. There is no reduction of exercises even before competition. 40-70 reps per exercise-group are used.

3. Dynamic effort technique - generally a low percentage of load is used. Around 40-65% of the maximum. However, a force proportional to the maximum used is exerted. There is a building of explosive force crucial in crossing the deadlock. An excellent addition is the change in the force curve when using chains or elastic straps, where the lifter is forced to push towards the top of the stroke with a higher force than at the lowest phase of the exercise. For the squat, a seated squat is used. The advantage is a completely precise squat technique with constant depth. For the bench press, pressure is used with a tighter grip against a modified force curve. In the squat, the eccentric-concentric chain is broken. In the bench press, a rapid drop of the dumbbell and an immediate transition into an explosive lift is used. For the squat, a wave load is used up to 50-65% after weeks, for the bench the load is constant with dynamic attempts coming in at 80-95% of the max after every 100 reps.

A critical principle for success is separating the maximal effort and dynamic effort methods into separate training units. The repetitive effort method complements both types of training.

Regarding the oft-mentioned lack of tuning into strength, it is good to say the following:

Strength tuning is performed throughout the cycle using the maximal effort method and the so-called circa max phase for squats is used to amplify the effect. The percentage of load in the dynamic unit is gradually increased up to 97%. The peak is two weeks before the competition, then the load decreases again to restore the dynamics. In auxiliary exercises, e.g. for triceps, the number of repetitions is reduced to 3 and the intensity is increased.

Manipulation of intensity and volume

In cycling, the manipulation of the two basic variables of the work is, at first certainly in a first-order manner, later more deliberately. Intensity = percentage of load relative to maximum and volume = sum of work in tonnes.

Manipulation of intensity

Manipulation of intensity is the cornerstone of cycling. If I have written about the different periods or phases of a linear cycle, it is apparent that each uses a different intensity of work. If the preparatory phase uses a repetition range between 6-8 with exceptions around 10, we are talking about an intensity equal to 50-70% of the maximum. The volume phase might then use 5-7 reps in the range of 70-85% of max, and as the strength tuning progresses the reps drop to 1-3 reps and the intensity is above 90% of max.

Meanwhile, rep count and intensity are directly dependent on each other, as no one is likely to be able to produce 5 reps at 95% of max. If they do, they have a skewed maximum.

For a long time, I was unable to identify the exact reason for some unfulfilled linear cycles. Then I got my hands on the so-called Prilepin table and it was clear. It is a paper that relates the number of repetitions to the intensity while maintaining the dynamics of that repetition. I underline the word dynamics. Prilepin's work and his table is based on the training of classical weightlifters, double lifters. The word dynamics is crucial, but it is also about volume. The real reason for not meeting the goals in some of my linear cycles was working with dynamics and volume.

This is because a linear cycle can contain two peaks of intensity. The first peak can be working at a certain intensity with a higher number of repetitions. Specifically, for example, 6x6 or 5x5 with 80-85% peaks on some cycles in the volume phase. In addition to the intensity itself, there may also be an issue with the volume of work. According to Prilepin's study, there is clearly a threshold beyond which the lifter is no longer able to "produce" dynamically performed reps. The result is poor technique of the "tired" repetition, a problem with the zero point transition and also a prolongation of the return time, or recovery.

Mirroring this, we encounter another peak in the so-called power or tuning phase, where the goal is to perform either multiple consecutive reps with the previous peak in one repetition, or one repetition with the peak in multiple reps in successive sets. In relation to cycle failure, I cannot neglect the time dimension when loads above 90% are used for several weeks in a row.

Finally, it puts into context the phrase of some super-successful lifters, "I increase weight whenever possible." Likewise, I decrease weight whenever necessary. The linear cycle isn't bad at all, but we need to rather understand the individual tasks of the phases and also the schedule of each intensity peak, otherwise it's very easy to get frustrated. Unless I am fully prepared to reach the maximum work in any peak, I need to work sensibly with the return time and the dynamics of execution and not blindly follow the schedule. I was fascinated by Ed Coan in this approach, for example, with his statement that he had no problem performing all the scheduled reps in the last few years. His training was just precisely thought out and his mental targeting absolutely unshakeable. And that's the goal.

The question is how to work effectively with return time. First of all, it is absolutely essential to follow all the points I mentioned in the paragraphs on return time (don't fast, sleep and recover). Then there is the second tool to use - volume manipulation.

Volume manipulation

Primary volume manipulation already occurs with the simplest programs. If I increase the intensity, I decrease the number of reps and thus slightly decrease the volume. But volume can be manipulated much more effectively. The point should be to work with return time.

If I increase the volume, I get close to the limit of recovery capabilities and take advantage of supercompensation multiplication in the short term. This means I'll return to training before the supercompensation is over. The amplified action will trigger an amplified response, actually a strong alarm, where the body will try to supercompensate for the losses. Because of its difficulty, the strategy only works in the short term. Then the ability to compensate is quickly lost, the recovery time is prolonged and we go into overtraining.

In practice, waves with volume peaks are used. As with intensity manipulation, one needs to watch one's own body's reactions very carefully and not overdo the volume. Most often, volume growth at the same intensity is used. For example, a three week wave of 80% x 5r x (1;3;5s). We force the body to adapt more strongly to work at high volume and get to the limit of recovery time and ability to compensate for losses, followed by either a wave or a rapid downward volume undercut. In the second phase of undercutting, the "run up" to compensation occurs.

Manipulation of volume and intensity - deload (reduction)

This phase should always be included after the entire cycle has been performed. This is either a marked reduction in volume and intensity in the workout, or a complete break from strength training, ideally with a switch to another energy type of training = aerobic training. The body is given time to adjust energy levels and regenerate accumulated muscle microtrauma.

However, the reduction of intensity and volume is also done in the cycle itself, at the end, with the motive of "getting in shape" after a hard workout. The lifter enters the final test or race fully recovered, but with still "fresh" trained abilities to perform.

The third use of reducing (deload) volume and intensity is also actual during the cycle itself, especially for long cycles. As a general rule of thumb, effective supercompensation works at increasing intensity for about 8 weeks, then there is too much fatigue build-up. Such a reduction can actually be seen as a restart.

On the relationship between intensity and volume (number of reps) itself, I would add the following. Lately I have been basing my workouts on Prilepin's table without exception. In addition to what I have already described, it shows unusual relationships between intensity and volume.

• With intensity up to 70% of maximum, 3-6 reps in a set is recommended with an optimum of 24 reps total (range 18-30).
• At intensity up to 79% of maximum, 3-6 reps in a set with an optimum of 18 reps total (range 12-24) is recommended.
• At intensity up to 89% of maximum, 2-4 reps in a set with an optimum of 15 reps total is recommended (range 10-20)
• At intensity above 90% of max, 1-2 reps in a set with an optimum of 7 reps total is recommended (range 4-10)

Knowing these relationships, any workout can be constructed. The core volume of the workout is known from Prilepin's table, I adjust the intensity to the known end of the cycle with a peak two weeks before the end, for longer cycles with multiple sub-cycles and plan for waves of volume anyway.