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KIZEN Infinite offseason

runfsceo 2017.08.16 17:43 조회 수 : 84

KIZEN TRAINING (홈페이지 바로가기)
 
 
READ ME FIRST!!
 
WELCOME GRASSHOPPER
Why hello there. You signed up for this free powerlifting program and this short guide will explain how to use it effectively. Before I go on let me tell you who this program is suited for. If you are between a novice-intermediate lifter (have at least one year lifting experience) and are not yet advanced (deadlift over 600lb, squat over 500lb etc), this training program should be highly effective.
The concept is simple; based upon your performance week to week, the program automatically adjusts what you do the following week. We do this by assessing your performance on your top set, known as your AMRAP set. AMRAP stands for As Many Reps As Possible. In this way the program manages your fatigue.
The problem with a program that gives strict percentages for 10-12 weeks is that sometimes life happens. You get stressed, have exams, personal issues etc that interfere with your training. With self regulation, no matter what your stress level, you can get the appropriate training effect with the program.
What Is The Program?

The program is a 4x per week split that has two upper body days and two lower body days. You will be squatting 2x per week, deadlifting 2x per week and benching 2x per week. On each of the 4 days, you will have a main movement. The split goes like this:
Monday: Deadlift
Tuesday: Bench
Thursday: Squat
Friday: Overhead Press

For each of the main movements, you will be doing 4 sets. The first 3 sets are for 5 reps. The fourth and last set is your AMRAP. This is where you try and do as many reps as possible. Avoid total failure and keep your reps clean (in other words you should have at least one rep left in the tank for your AMRAP set).
For Week 1, your main movement starts at 70% of your 1 rep max. Based upon how your AMRAP goes will determine what you do the next week.
HOW TO USE
Here are the steps to using this program effectively.
1. Figure out your 1 Rep Max: We have a 1RM estimator built into the excel if you don't know yours.
2. Start Week 1 @ 70% Perform: 3 sets of 5 1 set AMRAP (As Many Reps As Possible)
Avoid total failure.
If your AMRAP set had 8 or more reps. Move up 2.5% the next week.
If your AMRAP set had 6-7 reps, stay at the same percentage.
If your AMRAP set had 5 or less reps. Move down 2.5% the next week.
Keep doing this until you get up to 80% and get more than 8 reps on your AMRAP.
At this point you likely have gotten stronger, you can either test your max again or move down 7.5%-10% (to 70%-72.5%) and begin the process again. I would personally recommand a 7.5% decrease (from 80% to 72.5%).
Here is an example. Let's say your max is 500lb. Here are your AMRAP results.
Week 1: 70% (350lb) = 12 reps (move up)
Week 2: 72.5% (362.5lb) = 11 reps (move up)
Week 3: 75% (375lb) = 11 reps (move up)
Week 4: 77.5% (387.5lb) = 7 reps (stay at 77.5%)
Week 5: 77.5% (387.5lb) = 9 reps (go up to 80%)
Week 6: 80% (400lb) = 9 reps
At this point you likely have a new PR (since you did 9 reps at 80%). Either test your 1 RM or deload by 7.5%-10% and start the process over! I would also aim the second run through to work up to 82.5% instead of 80% (bumping up the band you work in 2.5% each cycle).
To really show you how repeateable this program is, let me give you a sample 16 week cycle of using this program. We'll use the previous example and build upon it.
Here is an example. Let's say your max is 500lb. Here are your AMRAP results.
Week 1: 70% (350lb) = 12 reps (move up)
Week 2: 72.5% (362.5lb) = 11 reps (move up)
Week 3: 75% (375lb) = 11 reps (move up)
Week 4: 77.5% (387.5lb) = 7 reps (stay at 77.5%)
Week 5: 77.5% (387.5lb) = 9 reps (go up to 80%)
Week 6: 80% (400lb) = 9 reps
TEST OR DELOAD & REBUILD (We deload and rebuild)
Week 7: 72.5% (362.5lb)= 12 reps (move up)
Week 8: 75% (375lb)= 12 reps (move up)
Week 9: 77.5% (387.5lb)= 11 reps (move up)
Week 10: 80% (400lb)= 10 reps (move up)
Week 11: 82.5% (412.5lb)= 9 reps
TEST OR DELOAD & REBUILD (We deload and rebuild)
Week 12: 75% (375lb)= 12 reps (move up)
Week 13: 77.5% (387.5lb)= 11 reps (move up)
Week 14: 80% (400lb)= 10 reps (move up)
Week 15: 82.5% (412.5lb)= 9 reps (move up)
Week 16: 85% (425lb)= 10 reps
TEST OR DELOAD & REBUILD (We test)
Week 17: TEST= NEW 1RM= 525lb!
A 25lb increase. From there you would enter 525lb instead of 500lb as your new one rep max. Use the new percentages (so 70% is no longer 350lb, it is 367.5lb as your max increased 25lb)!
NEW PHASE
Week 1: 70% (367.5lb) = 12 reps (move up)
To once again explain this, you would run the program until you are able to reach 80% and hit at least 8 reps. Once this happens you can either decide to test or deload and rebuild. Each time you deload, your starting percentage should be 2.5% higher ideally (and thus ending by 2.5%).
EXAMPLE (using the 18 week cycle from above)
So for your first cycle Weeks 1-6 you go from 70%-80%
For your second cycle Weeks 7-11 you go from 72.%-82.5%
For your third cycle Weeks 12-16 you go from 75%-85%
The person tested and got a 25lb increase in their max. From there, they would enter their new max and start at 70% again.
 

HOW TO CUSTOMIZE
In the program you will notice we selected your accessory movements, the movement after your main movement.
For Day 1: Tempo Squats
For Day 2: DB Incline
For Day 3: Block Pulls
For Day 4: Spoto Bench
These are just our general recommendations, you can switch up what accessory movements you do! In fact we have a second tab on the excel program that gives our recommended other accessory movements you can choose. For each day, here are 4 different accessories you can choose from:
Day 1: Squat Variation
Squats
Front Squats
Pause Squats
Tempo Squats
Day 2: Bench Variation
DB Incline
Close Grip
Incline Barbell
Spoto Press
Day 3: Deadlift Variation
Stiff Leg
Pause Deadlift
Block Pull
Deficit Deadlifts
Day 4: Bench Variation
Bench
Tempo Bench
Close Grip Bench
Spoto Bench
A common question we get asked is can you add MORE volume to the program? The short answer is yes! Extra work in particular for the back, triceps/biceps and shoulders would be a great addition for a hypertrophy block. This program is the backbone of what you will be doing. As long as your body can recover, you can add in a little more volume where you see fit. Remember however for strength it is a balance between managing fatigue and handling volume. Gaining purely size isn't the same way you train to get A LOT stronger. This program is designed for strength.
HOW TO USE THE EXCEL:
?Enter the reps you achieve in the blue boxes that say "Change Me" and it will automatically adjust next week's percentages.
?If you finish and want to start another cycle of the program, just enter your ending %'s from the last cycle at the top of the file and then continue on changing the "Change Me" squares just like before.
?Should you hit a new max at any point in your training make sure to update your training maxes!
 
 
THIS IS ONLY THE BEGINNING
If you've never been on a structured program before, this should really help with your progress. Good luck with your lifting journey!
If you're serious about your lifting journey and would like more programs, you can get any of our training programs at www.kizentraining.com
If you feel like you need more help with your lifting and would like to hire a Coach, get the accountability, support and results you deserve with our group coaching! Coaching.kizentraining.com
Thanks for reading!
 
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