Translating Fatigue to Human Performance (ACSM, 2016).pdf

https://www.docdroid.net/XTnMk6U/translating-fatigue-to-human-performance-acsm-2016.pdf.html

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Use for T2.

Good T2 set up. One of the standards. Other ways would be just linear increase by 5% weekly on the T2, then once those reps get a bit heavy drop it to 2.5% increases weekly.

Here’s a more long term plan for increasing work capacity in the T2, especially in the top end as it lays a great foundation for the T1.

Something like this:

Wk1 – 65% x 10 reps x 4 sets

Wk2 – 70% x 8 reps x 4 sets

Wk3 – 75% x 6 reps x 4 sets

Wk4 – 80% x 4 reps x 5 sets (Assume here the reps get shitty and slow, but you can still manage a few 5 rep sets if you wanted. But instead do 4 rep sets because they’re more easily recoverable in session.)

programming reset

From there I’d reset at like 75% then go up in 2.5% increases.

Wk5 – 75% x 7 reps x 4 sets

Wk6 – 77.5% x 6 reps x 4 sets

Wk7 – 80% x 5 reps x 4 sets

Wk8 – 82.5% x 4 reps x 5 sets

reset

Goes to bi weekly increases ending at 85% for 20 total reps. I’d suggest AMRAP-ing that, just to get an idea of T2 work capacity.

Wk9 – 70% x 10 reps x 3 sets

Wk10 – 80% x 6 reps x 5 sets

Wk11 – 75% x 8 reps x 4 sets

Wk12 – 85% x 4 reps x 5 sets

This last block give the lifter more breaks from heavier weights, but higher volumes to build back up work capacity.