As athletes, we all chase the holy grail of progress: increasing muscle mass, speed, strength, and coordination. Starting out, simple rep schemes like 10s, 8s, and 6s can work wonders. But what happens when you hit a plateau?
Here’s the truth: blindly dropping reps (going from 10s to 2s) can backfire. Why?
- Volume Overload: It becomes impossible to control the intensity and total amount of weight lifted.
- Misusing High-Intensity Weights: Lifting weights over 90% of your 1RM (one-rep max) should be limited. Exceeding optimal rep ranges (2-4 for Olympic lifters, 2-4 singles for powerlifters) leads to diminishing returns.
- The 70% Trap: Research shows 4-6 reps with 70% of your 1RM is far more effective than the common 10 reps.
The Rep-Speed Tradeoff
Think of reps like throwing a basketball. The first bounce is the highest, but each subsequent bounce loses energy. Similarly, with each rep, your force production diminishes. While your brain might adapt to conserve energy with higher reps, this leads to decreased speed and power – crucial elements for competition.
The Path to Peak Performance
Forget the old methods. Advanced training demands a more sophisticated approach that prioritizes:
- Targeted Rep Ranges: Different percentages of your 1RM require specific rep ranges for optimal results.
- Focus on Speed & Explosiveness: Don’t sacrifice speed and power in the pursuit of higher reps.
- CNS (Central Nervous System) Management: High-intensity training taxes your nervous system. Respect rest periods and recovery to optimize performance.
Periodization – Building a Training Program for Progress
Now that we understand the limitations of simple rep schemes, let’s explore periodization – the strategic organization of your training program for optimal results. Imagine a journey; periodization breaks it down into manageable stages, each with a specific focus.
Here are the key phases of a periodized program:
- Hypertrophy Phase: This initial phase focuses on building muscle mass, often utilizing moderate weights (70-80% of 1RM) in the 4-6 rep range. This increased muscle mass provides a foundation for future strength gains.
- Strength Phase: As you build muscle, you can graduate to heavier weights (80-90% of 1RM) with rep ranges dropping to 2-5. This phase focuses on maximizing your ability to lift heavier weights.
- Power Phase: Now it’s time to unleash your power! Using lighter weights (below 80% of 1RM) and explosive movements with lower rep ranges (1-3 reps) helps develop the speed and explosiveness needed for peak performance.
- Peaking Phase: As competition approaches, this phase fine-tunes your training for competition day. You’ll taper your volume and intensity, focusing on technique and practicing competition lifts with specific weights.
Periodization is a powerful tool for maximizing your potential. By strategically cycling through different training phases, you can avoid plateaus, prevent overtraining, and ensure you arrive at competition day primed to perform your best!
Remember, effective training requires both science and strategy. By understanding the principles of rep ranges, intensity, and periodization, you can craft a training program that propels you to new heights and leaves your competition in the dust!
Check out our previous post about Why Bands and Chains Rule Powerlifting (and How to Use Them).