Programming Heavy Singles: The Complete Guide ft. Data Driven Strength

Is a 73 minute video necessarily needed to cover the topic of heavy singles? Maybe not, but per usual I want to give a full depth insight into every thought I have in regards to a programming topic. I wanted to cover this topic because I know myself and other coaches get asked frequently about the implementation of singles, in particular about doing them year round. Heavy singles can be broken down into a fairly easy concept, but at the same time there is a lot that goes into the decision making of the application and use for each individual lifter. In my latest KZbin video, I go into the pros and cons of heavy singles and why you should be or should not be using them at given times, with a little guest spot from Zac Robinson of Data Driven Strength. I break down the things I take into consideration for individual lifters on why or why not I would program them more or less frequently based on certain factors. I cover how this topic is very lift dependent, as the application for heavy singles is different in regards to the squat vs. bench vs. deadlift. And lastly per usual, I pull out the real world application and look at some programs where I implement these variables and show how I have done so. I will warn, if you are looking for a straight shot answer on if you should do singles year round or not, this video probably won't give you that answer (hint: I do bias typically to not doing them year round). But what it will do is bring to light every variable you need to know in making that decision for yourself and/or for your athletes.
#heavysingles #maxeffort #rpetraining #1rm #1repmax #powerliftingprogramming #heavysingle #1x1 #powerliftingprogram #powerliftingcoach #topset #topsingle
Link to Zac's IG: / zac.datadrivenstrength
Data Driven Strength Website: www.data-drivenstrength.com/
Data Driven Strength Podcast: anchor.fm/datadrivenstrength
Instagram: / prs_performance
Website: prsontheplatform.com/
What defines a heavy single?: 4:48
The benefits of heavy singles: 5:44
Data Drive Strength on the adaptations from heavy singles: 16:14
The downside of heavy singles: 21:22
Who to program heavy singles for more frequently: 30:28
Who to program heavy singles for less frequently: 38:16
Difference in heavy singles for squat vs. bench vs. deadlift: 43:50
Application of heavy singles in actual programs: 49:28

[@SLouiss]

Wooah, this is some high quality analytical strength content hidden on KZbin. If this was a podcast I would download the audio file so I can listen again on the go

[@PRsPerformance]

Just need to tell Angelo to let me ramble about coaching stuff on 2 White Lights more often and bore him haha!

[@JoeStanek]

This deserves many many views

[@PRsPerformance]

Appreciate it my man!

[@goldengut2]

These videos are fantastic. Using the distance traveled concept I immediately started to increase my e1rm on my deadlift which had been stalled for an entire year. Thank you!

[@PRsPerformance]

That’s awesome, exactly what I like to hear! I can’t hope for anything better than people being able to take these concepts and apply to their own training with success!

[@MrTimdeK]

@@PRsPerformance Do you think certain technical flaws should also be incorporated in the volume/intensity you train at? For example, when I started getting the slack pull right the impact of deadlift sessions on my low back went down and I could train more in general. Same for overtucking, once I stopped doing that my shoulders could take much much more benching.

[@PRsPerformance]

Yep for sure, positional changes can make difference in workload tolerance.

[@MAScreech]

Took me three days to finish the whole video so that I could pause and analyze the theory of the information. Great video, a page full of notes that I will take and see how they fit into my athlete's training! Thank you for the free content.

[@PRsPerformance]

Appreciate the dedication to learning, and I'll keep making these videos because of people like you!

[@pats9435]

currently analysing everything you said so I can make notes for future me to look at hahah taken me like 4 hours to watch but 10000% worth it

[@PRsPerformance]

💪 💪💪

[@saz1471]

Really wise words regarding emotional attachments to 1RMs ... a bit of a self realization moment for me. Thanks.

[@PRsPerformance]

You’re welcome!

[@juanchez_tes]

Great video!

[@PRsPerformance]

Thanks!

[@Doggomorph]

Came to this channel late wanted to watch everything within a day but it's impossible will watch 2 videos a day from tomorrow onwards am sure will learn and possibly bring me to a new level

[@PRsPerformance]

Welcome to the channel! And if you could watch all of these straight in one day you'd be super human!

[@Doggomorph]

@@PRsPerformance At least 4 videos today while having my meals

[@BaldOmniMan]

Good point about the adrenaline aspect of singles. Everybody wants be Eric Bugenhagen, but nobody wants to drink a pot of coffee and guzzle a bottle of syrup.

[@PRsPerformance]

There can only be one Eric Bugenhagen.

[@TheBeast-qv2gy]

😂

[@Glutespecialist]

U claimed to have a 600 deadlift in alphadestiny’s interview, you should post it

[@pandesal8998]

i would love to know your or someone’s opinion on the idea that should focus on hypertrophy earlier in your career rather than trying to be extremely efficient in the big 3, I think it’s confusing when you see spectrums of jacked lifters and smaller technicians in the sport with similar success, difficult to know which is the way to go, and amazing video like always Steve, mind blown this is free content

[@PRsPerformance]

I definitely think newer lifters should bias more towards hypertrophy work, but I'd also usually have that more come from accessory work. Be a bodybuilder for a while, and then with the competition movements prioritize technique development and don't rush progression. Actually my next video may be a guide for young lifters on proper progression rates for long term success.

[@kellybardwell3290]

Definitely understand the emotional tie with top singles - especially in a peaking block (when you try to work backwards to PR in 5 weeks time ect). - How would you combat that when heavy top sets are necessary in peaking blocks ?

[@PRsPerformance]

Watch the video on fatigue singles

[@lanidrac]

Do you have a tutorial on how to build that e1rm weekly tracker on the top of your excel sheet based off the weight and rpe?

[@PRsPerformance]

No, but it’s very basic formulas, I’m not a guru by any means with Sheets. Just Googled the formula I needed.

[@lefonwastaken3393]

Subbed!

[@PRsPerformance]

Thank you!

[@joshuacroft3354]

One question I had, is as someone who also has been programming for clients I love the layout of your excel sheet and would love a similar layout for myself and clients. Was the data format you use created by yourself or is their a way to have this format paid for/created by paying for it Coming from someone who is abysmal with regards to using excel or any other data sheets lol Thanks!

[@PRsPerformance]

This was my format. Feel free to download my free program and use it as a base to develop your own.

[@joshuacroft3354]

@@PRsPerformance thank you so much 👍🏼

[@hypnos-7371]

Idk if im the only one but since ive been training in a homegym for a year and a half , i almost never have someone to help me unrack the bar and above ~85% it greatly suppresses my strength

[@PRsPerformance]

You aren’t alone, definitely have some people who prefer self unracks, including myself.

[@badgerlifter9572]

Feel yah. My bench is far weaker than than my squat and deadlift, and I think a large part of it is the unrack in my garage.

[@filipposcarlata2923]

anotha one

[@PRsPerformance]

I’ll try to keep them coming!

[@christopherjohnblack3526]

So for Max Effort Method, Heavy Singles training, you don't lift your literal 1RM or above every training but stay within 90-99% of 1RM?

[@PRsPerformance]

I don’t use the max effort method so I can’t comment on how to do that. But with how program, no, you do not actually max out your 1rm.

[@christopherjohnblack3526]

@@PRsPerformance okay, so how do you know when it's time to attempt a P.R. for a new 1RM so you will know if you have gotten stronger or not?

[@thiesbongers]

30:00

[@PRsPerformance]

🔥🔥

[@weightlosskeysss]

Doing it for KOTL lmao...lifters these days

[@PRsPerformance]

The power of the repost.

[@whatsyourmax223]

LIKE LIKE LIKE ♠️♠️♠️

[@PRsPerformance]

Thank you!!

[@failurehaus5979]

Gaming

[@PRsPerformance]

🎮