Fundamentals Of Program Design for Powerlifting

[@Stulzun]

Nice live!, btw is there any chance that mike update the RTS manual?

[@123peterjackson]

Hell yes. I remember watching this live.

[@ReactiveTrainingSystems]

Always good to re-hash brain gains :)

[@alexanderengelman5634]

Haha, I got a lot out of reading through all the programs on powerliftingtowin when I first started. Nice to know Mike T approves.

[@ReactiveTrainingSystems]

That website is a classic! Shout out to Izzy!

[@maxxfury13]

Gotta say Izzy was my 'in' to real powerlifting too... Took the advice to run tgip... And that was me bought in!

[@loosey5]

@@maxxfury13 I'm familiar with Izzy's work, but what's tgip?

[@burger00]

loosey5 F

[@alexanderengelman5634]

@@loosey5 The generalized intermediate program: articles.reactivetrainingsystems.com/2015/12/01/the-rts-generalized-intermediate-program-by-mike-tuchscherer/

[@alex-grover]

Just wanted to say thanks for the great content you guys have been putting out lately! super helpful

[@ReactiveTrainingSystems]

Alex Grover thank you Alex! Glad you’re enjoying them :)

[@MAScreech]

Jim! your audio at the start was only coming out of one speaker, maybe a channel issue in the audio interface!

[@ReactiveTrainingSystems]

Very good point. I think that the focusrite is outputting mono- which makes me not notice that it's actually in stereo. Frustrating but hopefully not too distracting.

[@MAScreech]

Reactive Training Systems it’s not! I just figured after listening to a podcast where you were trying to make the best quality content visually and audio wise I’d let you know!

[@ReactiveTrainingSystems]

Back2TheBasix absolutely. Thank you for alerting us!

[@differentspirits4157]

Just now getting to this video a month late. Great stuff. Quick thought, although my "coaching" days seem to be behind me. Towards the end I was playing around with the thought that having a controlled amount of "noise" might actually be useful, at least in the form of what Bondarchuk used to call GPE. General Preparation, by its nature, doesn't transfer to the sport, but doing work intentionally unrelated to one's sport - working the patterns and the muscles that otherwise wouldn't get worked - does seem like it should be super-important for keeping athletes fresh. I'd love to see some kind of roundtable or something on what GPE actually can and should look like in in the context of powerlifting programming design. Cards on the table, I don't think it's having one day for heavy barbell rows and OHPs, but I also don't know if it's practical to ask lifters with day jobs to do circuits of standing dumbbell twists and stuff.

[@rainjango4410]

How much strength would you expect an intermediate/advanced lifter to gain block to block? Would they be able to increase all their 3 rep rpe's by 2.5kg? Would it differ between lifts?

[@ReactiveTrainingSystems]

There is going to be a fair bit of variance in something like that. One of the main considerations is going to be the magnitude of the lifter's ability and their body size. 2.5 kilos represents something very different for a 60-kilo lifter than a 100-kilo lifter. There are also many other considerations from block-to-block increases for intermediate lifters that are different than advanced lifters. I think it would be a bit misleading to pin a specific number to this with such a broad context. Something to target would be 2%. I would take that with a grain of salt though. Less than that doesn't mean it's a bad thing, especially for a LONG time lifter. 20+ years. Things slow down! I had about a 1.5% rate of gain across 4 blocks leading into a meet that yielded meet PRs. This is 26 years of lifting for me, I was beyond thrilled about that. (Coach Ross)

[@chronicell998]

Thanks for the detailed response. Would this % differ from 3 reps topset to 2 reps or singles? And how about rpe? Would there be a bigger jump for higher rpes? ​@@ReactiveTrainingSystems

[@Revival.911]

That’s good ❤️❤️❤️❤️❤️❤️❤️

[@ianmcstruthers9937]

Anyone know if there’s a podcast version?

[@ReactiveTrainingSystems]

There is not.

[@kobemop]

i would keep frequency and intensity a little lower, especially for bigger and stronger lifters or those that have a history of injuries (to reduce the risk of injury). smaller, weaker and more female lifters can handle more frequency and intensity.

[@jwow6241]

Now I just want to play Civ.

[@ReactiveTrainingSystems]

Why's that?

[@jwow6241]

@@ReactiveTrainingSystems the explore slide contains a screenshot from that game. It is one of my favorites.

[@drosos_strength_coaching]

Hey Mike I've read almost all your articles, attended micro and mesocycle classrooms as well as emerging strategies classrooms. I have one question regarding the athlete's response trail. Is there A trail or 2+ trails? I'll use Brett Gibbs's deadlift example. Brett was lifting at the time for a lot of years so with enough experimentation he has found the most efficient technique for his built and relative strengths/weaknesses. So doing heavy work is very taxing for him and doesn't teach him how to grind better or find better positions/cues to improve much. So basically the only reasonable route then is some more hypertrophy. Better hypertrophy stimulus with higher reps and lower intensity and lower fatigue as well, so deadlift goes up. Is it not that this works every time with very technically proficient athletes? Now if we have an athlete that has not maxed out neither skill nor hypertrophy, then we have 2 paths of athlete response, one that maximises the former while maintaining/slowly improving the latter, and the exact opposite trail. I mean, why do we need to try random things and not have a plan beforehand, I think that emerging strategies need centuries of meticulous tracking and training one athlete to find what is best and that very best training changes much sooner than that. Yeah we would have more precise data testing everything, but since we cannot do that, I think some intuition is necessary. Why something works is not an add-on to what works, but a driver of what will probably work in the future as well. Sorry for the long comment 😃 Love your work!

[@Ben-cg2ov]

my left ear :)