Академический Документы
Профессиональный Документы
Культура Документы
Ashley Jones
For a number of months now I have been asked by various people to detail some of my loading methods. Without further
ado, here they are in no particular order of importance or significance. I would love to build on this list, so if you have any
protocols that you have seen or used to good effect, please do not hesitate to write in and let us all know about them. I
am a collector. I am unsure as to the majority of original contributors for this list, but having all of them with various
athletes over the years, I can guarantee you one thing: they work if you will.
1.
Rest Pause Style. 5 4 3 2 1 extended set. 15 seconds rest between each set start with a weight which is
approximately 80% of maximum and stay with the same weight through the set. Perform three to five sets with a two to
three minute rest between extended sets.
2.
Drop Set Breakdown Style. 6 12 25 extended set. Minimal rest between each set start with a load of
approximately 75% and decrease by 10 15% each set. Perform two to three sets with a two to three minute rest
between extended sets.
3.
Wave Loading Style. Near maximal weights used. Perform three sets with a 60 90 seconds rest between each
set in a 3, 2, 1 fashion loading approximately 90%, 95%, 97.5%. Then after a two to three minute rest repeat procedure
with a 2.5- 5% loading increase. This can be done for two to three waves.
4.
Wave Loading Style. Near maximal weights used. Perform three sets with a 60 90 seconds rest between each
set in a 5, 3, 1 fashion loading approximately 80%, 90%, 97.5%. Then after a two to three minute rest, repeat procedure
with a 2.5- 5% loading increase. This can be done for two to three waves.
5.
Wave Loading Style. Sub maximal weights used. Perform three sets with a 60 90 seconds rest between each
set in a 7, 5, 3 fashion loading approximately 70%, 80%, 90% . Then after a two to three minute rest repeat procedure
with a 2.5- 5% loading increase. This can be done for two waves.
6.
Contrast Loading Style. 6/1, 6/1, 6/1. Perform three groups each with a 90 second rest between each set,
around 80% for six reps then above 95% for one rep, repeating the procedure three times and increasing the load by 2.5
5% each set.
7.
Compound and Plyometric (Contrast) Style. Perform a set with a specific loading above 80%. Then with minimal
rest, perform a plyometric exercise for the same group of muscles. For example, band bench press for five reps then
clap chest push ups for five reps, then rest 90 seconds before next set.
8.
Straight Sets Loading Style. Perform all sets for a given exercise before moving onto the next exercise. For
example:
Box Squat
6 @ 100kg, then 5 @ 120kg then 4 @ 140kg. This can be done over a 3-week block where the subsequent weeks take
the loading down to a heavy double or single:
Week 1 - 6, 5, 4, 4
Week 2 5, 4, 3, 3
Week 3 4, 3, 2, 2
9.
Complex Style. Using the beastly complex as an example: Six exercises performed without putting the bar down
between any of the movements for the duration of the complex set. Perform six reps on each of the six movements and
perform six rotations through with a set rest decreasing over time between each complex.
Beastly Complex 666
Power Snatch from Floor
Overhead Squat
19. Accentuated Eccentric. 36 sets x 1. 6 reps at 80+% 1RM with a four to six second eccentric component
20. Mechanical Advantage
Style 1: Weight is kept constant for the complete set but the angle or the exercise changes. For example: High Incline DB
Bench Press/Medium Incline DB Press/Low or Flat DB Bench Press or Overhead Squat/Front Squat/Back Squat or
Incline Bench/Flat Bench or Front Squat/Back Squat. 36 sets x 36 reps on each angle or exercise.
Style 2: Same weight is maintained but resistance is changed by either adding assistance with bands or removing
resistance via bands or chains or weight releasers. For example: Back Squat + Band Assisted Back Squat, Chain Bench
Press + Bench Press. 36 sets x 36 reps on each movement.
21. Three-Week Wave Load
Strength
Week 1: 2 x (6,5,4) @ (75%,80%, 85%)
Week 2: 2 x (5,4,3) @ (80%, 85%, 90%)
Week 3: 2 x (4,3,2) @ (85%, 90%, 95%)
Size
Week 1: 2 x (12, 10, 8)
Week 2: 2 x (10, 8, 6)
Week 3: 2 x (8, 6, 4)
Second wave on both styles of training increase weights slightly, ideally using fractional plates to ensure you are lifting a
small increase on each of the sets.
22. 30s Style. Select a weight to be used that allows you to get out a 68 repetition maximum on the first set, then rest
no more than 30 seconds and perform next set for as many reps as you can manage. Continue on in this manner until all
30 reps have been completed.
23. Ladder. Perform 1 rep, rest 10 15 seconds only, then perform 2 reps. Continue in this style until you have
performed a final set of 10 reps (you will have performed a total of 55 reps).
PROTOCOLS USED
Protocols that I use regularly when a certain number of sets is required for the exercise in a priority listing such as the
Joe Kenn Tier System.
6 Sets
Three-Week Wave Load Cycle
Week 1 2 x (6/5/4), Week 2 2 x (5/4/3), Week 3- 2 x (4/3/2)
5 Sets
Three-Week Strength Cycle:
Week 1 5 x 5, Week 2 2 x 5, 3 x 3, Week 3 5/4/3/2/1
4 Sets
4 x 6 Cluster Cycle:
Week 1 4 x 3/3 20 seconds rest, Week 2 4 x 2/2/2 20 seconds rest, Week 3 4 x 3/2/1 20 seconds rest
4 x 6 Reverse Pyramid: Decrease weight on each set
3 Sets
Three-Week Strength Cycle (modified):
Week 1 3 x 5, Week 2 3 x 3, Week 3 5/3/1
Three-Week Size Cycle:
Week 1 12/10/8, Week 2 10/8/6, Week 3 8/6/4
3 x 8 Pyramid: Increase weight on each set
2 Sets
2 x 12 Plateau Load: Maintain the same weight for both sets
60-degree Incline Bench Press s/s Chins (palm facing you) (30s method)
Close Grip Bench Bar Press s/s Prone Row (Ladder method)
Friday
30-degree Incline Bench Press s/s DB One Arm Row (30s method)
Push Press with Thick Bar s/s Weighted Chins (palms facing wall) (three-week strength progression)
METHODS EXPLANATION
30S
Start with a weight that is about 6RM, then go to failure with that weigh. Rest 30 seconds only and try and get as many
reps as you can each time, resting only 30 seconds between sets until you have completed 30 reps total.
CT
Based on 24 method with a twist:
Week 1: 4 x 6
Week 2: 4 x (3/3) with 15 20 seconds intra set rest
Week 3: 4 x (2/2/2) with 20 30 seconds intra set rest
Week 4: 4 x (3/2/1) with 30 40 seconds intra set rest (increase weight slightly within the set)
Week 5: 4 x (1/1/1/1/1/1) with 30 45 second intra-set rest
RULE OF 24
Use a set and rep combination that adds up to a volume of 24 reps for that exercise:
1 x 24, 2 x 12, 3 x 8, 4 x 6 (more for size/endurance)
6 x 4, 8 x 3, 12 x 2, 24 x 1 (more for strength/power)
Three-Week Strength Progression or Progressive Wave Load
Week 1: 6/5/4/4 or 2 x (6/5/4)
Week 2: 5/4/3/3 or 2 x (5/4/3)
Week 3: 4/3/2/2 or 2 x (4/3/2)
Three-Week Size Progression or Progressive Wave Load
6 DAY PROGRAM
Rule of 24 Maximal Strength and Power Program
Olympic Snatch
Safety Bar 30-centimeter Box Squat (three-week progression: 6/5/4/4, 5/4/3/3, 4/3/2/2)
Thick Bar Zercher Lift and Squat (five progressively heavier singles)
Tuesday
Use a variety of sets and reps. Could be 1 PS + 1 each of the others, or as written above, but 3 bars set up with
different weights and do the three doubles with 10 - 15 seconds rest between each, then 3 minutes between sets, or treat
each double as a separate exercise)
Cambered Bar 45-centimeter Box Squat (three-week progression: 6/5/4/4, 5/4/3/3, 4/3/2/2)
Barski Cleans (three squat clean reps from different hang starts usually high to mid thigh)
Borreginne Complex: 1 Squat Clean + 1 Front Squat (can be singles, doubles or triples)
Burgener Complex: 1 Front Squat + 1 Split Jerk (can be singles, doubles or triples)
Front Squat @ 90% of heaviest recent weight used for 3, for 3 sets of 3 reps
4 x (1/1/1/1)
Kneeling Squat 3 x 5
Sprinters Squat 3 x 6
Tri Set of seated DB shoulder press (30s style)/chins (30s Style) / one-arm DB snatch (4 x 6 multiple
variations)
Week 1: 4 x 6
Back Squat @ 90% of heaviest recent weight used for 5, for 3 sets of 5
3 x 5 Clean-Grip Deadlifts
On the Straight Sets Loading Style (6/5/4/4, 5/4/3/3, 4/3/2/2), after the 3 week block would you then deload on week 4 or just restart at
week 1 with increased loads? if so what sort of set/rep/load scheme would you use for the deload?
I would go back to the first week and start over but change the exercise for the same movement category, or change the bar for the
same exercise, if you needed a de-load I favour 4 x 6 on a step load from 60 - 75% over the 4 sets, cheers, ashley