Simplest low volume strength periodization program ever

  • Thread starter Thread starter uzbekistanian
  • Start date Start date
U

uzbekistanian

Guest
I am going to be attending university full time this fall, and continuing my training and conditioning work as well.
I want more strength, but I don't want to lift more weights than I have to, because of recovery issues.

I'm thinking of running a simple singles based program for A. deadlift, B. squat, C. bench press, D. chin-up, and E. power snatch D. push press

Can anyone recommend me a program?

So far I'm thinking:

90% for 5x1->8x1, then add 5-10lbs
-repeat the cycle until reps get slow and grindy, possible take a week off from a lift, knock off 10-15lbs, and start again.

My concern is that this isn't enough volume to make strength gains.
 
How much and what kind of training & conditioning work? How much time/How often do you think you can/will lift? There's several ways you could set-up your routine, either with heavy singles like you have, or other methods. There's also the matter of whether you'll include assistance, which exercises, which could add volume to your routine.
 
Training. Muay Thai, running, muscle power-endurance work; 9 hour per week

Lifting - I don't think it matters how many days. Depends on my schedule I guess. Maybe every day, I don't know.
 
I would probably just use 5/3/1. You can just do the main lifts or pick one or two assistance lifts.
 
5/3/1 would be good, either Wendler, or if you want more volume John Christy. The power snatch you could train at triples at ~80%, doubles at ~85%, or singles at ~90%. Or vary the intensity each week, or rotate the intensity every several weeks. You could also work the other lifts in such a fashion. Start out with limited assistance and adjust from their.

Above is just ideas though. You're going to have to figure out with method suits you best, and isn't overtraining.
 
I have been doing a similar type of program (heavy singles) off and on over the last couple of months. Maybe a little more volume than you are doing in the form of a lot of warm-up sets. I have made very good strength gains doing this but I found that it is very difficult to keep it going for any extended period of time. My CNS would get so burned out that some days I would have trouble lifting 80% of my 1rm for a single.
I see the benefit in the high-intensity, low volume method, but I think it would work better if cycled like this (this is what I'm trying now)

2 Weeks 5x5 (3 days/week, 2 core + 1 assistance lifts/day)
2 Weeks Heavy Singles (5 days/week, 2 core lifts/day)
1 Week deload (no core lifts except olympic lifting technique work and assistance lifts 3 days/week)

and repeat


Through trial and error I have found that 2 weeks is about the longest I can sustain doing the heavy singles without burning out.
 
^^^ She's nice! Prepare to get banned.

On-topic: I think your concept sounds pretty decent. As previously stated, add assistance lifts for volume if you like.
 
You must log in or register to reply here.

Latest posts

Forum statistics

Threads
1,266,144
Messages
57,381,689
Members
175,688
Latest member
classicalthunder

Share this page

Back
Top