Sets and Reps With a Purpose Bill Marnich, CSCS, PES Strength & - - PowerPoint PPT Presentation

Sets and Reps With a Purpose

Bill Marnich, CSCS, PES Strength & Conditioning coach Canon-McMillan School District

Things to Consider

• Keep it Stupid Simple
• Easy to Understand
• Easy to See Progression
• Easy to Adjust on the Fly
• Every Good Strength Program is Some Combo of 3-5x3-5
• Quality Over Everything
• Set/ Rep Scheme Should Reflect This
• Learning a New Movement _< 6 reps
• Progression Should be Slow but Constant (Our Goal!)
• Take Advantage of Novice Training Age
• GET STRONGER!!!!!

Testing

• Thoughts on Testing
• Wish it Could Be Avoided
• Make the Best of It
• Have Seen Athletes Confidence Grow in Minutes (Females)
• 5 Rep Max
• Allows for 3-5
• If You Tell Them 3 They Will Get 1
• If You Tell Them 1 They Will Fail
• Start with 90% of Actual Training Max
• Ensures a Safe, Realistic Starting Point
• Reinforces Approach to Slow but Steady Progress (Our Goal!)

The Juggernaut Method

• Chad Wesley Smith
• 4 Waves (10s,8s,5s,3s)
• 2 Weeks of Accumulation(Volume)
• 1 Week AMAP
• Determines Their New Training Max
• +2.5lbs Per Rep for Upper/+5lbs Per Rep for Lower
• 1 Week of De-loading (Optional)
• Use at Your Own Discretion
• Sometimes Used to Reinforce Technique (Pause Sets)

The Juggernaut Method

10s Wave 8s Wave 5s Wave 3s Wave

5x10 @ 60% 5x8 @65% 6x5 @70% 7x3 @75% 3x10 @ 67.5% 3x8 @75% 4x5 @ 77.5% 5x3 @ 82.5% 1xAMAP @75% 1xAMAP @ 80% 1xAMAP @ 85% 1xAMAP @ 90%

The Juggernaut Method

• Pros
• 4 Cycles Work for Typical Off-Season Program
• Feed Back Each Month (Adjusted Training Max)
• AMAP Set
• Amount of Work Done With Heavier Weight During 1st 2 Weeks (5s,

3s)

• Cons
• Amount of Time Training With Submaximal Weight (10s, 8s)
• Feedback is Every 3-4 Weeks Compared to Every Week With 5/3/1
• Amount of Time to Complete 6-7 Sets (5s, 3s)

Things To Consider

• Amount of Time Available (Months)
• Time of Year (Off-Season, Pre-Season, In-Season)
• Goals Regarding Time of Year (Hypertrophy, Maximal Strength, etc.)
• Example
• i.e. Football Winter Months (4 Months)= All 4 Cycles
• i.e. Football Summer Months (2 Months)= 5s and 3s
• i.e. Football In-Season= 5s and 3s
• Usually Reset Training Maxes after Summer, Before Season
• 90% of Previous Training Max
• Allows for Consideration of Multiple In-Season Factors

Jim Wendler’s 5/3/1

• Jim Wendler
• 3 Week Cycles (Optional De-Load Week)
• AMAP Every Week With a Goal of 5, 3, or 1
• Goal is REP PRS
• +5lbs Upper/+10lbs Lower at End of Each Cycle
• Continue Cycling Through Until Failure
• Reset Training Max at 90% of Previous Training Max

Jim Wendler’s 5/3/1

1st Week 2nd Week 3rd Week

65% x 5 70% x 3 75% x5 75% x 5 80% x 3 85% x 3 85% x 5+ 90% x3+ 95% x1+

Jim Wendler’s 5/3/1

• Pros
• Time Efficient (3 Working Sets)
• Very Simple and Easy to Understand
• Provides Immediate Feedback EVERY WEEK
• Allows for Slow but Steady Progress (Our Goal!)
• Cons
• Minimal Volume Work
• The Feeling of Needing to Do More (Wrong, but Still a Con)

Things To Consider

• +5lbs Upper/+10lbs Lower at End of Each Cycle is Standard
• If Time is Not a Factor May Want to Consider +2.5lbs Upper/+5lbs Lower
• Lengthens the Process (Our Goal!)
• Keep Previous Recordings Readily Available
• They Will Like Comparing/Competing (With Each Other and Themselves)
• Keep in Mind This is Designed For a Significant Amount of Time
• Due to starting at 90% of Training Max
• Explain the Importance of the First Two Sets
• They Will Not Like How Light These Sets Are

Starting Strength 5x5

• Mark Rippetoe
• 5 Sets of 5 Reps Across
• Ideal for Novice Weightlifters
• Same Workout Every Session
• Some Combination of Bench/Squat/Deadlift/Press
• Move up 5lbs Upper/10lbs Lower Each…….
• Session (3x Per Week)
• Every other Session (2x Per Week)
• Weekly (1x Per Week)

Starting Strength 5x5

• Cons
• Athletes OR You May Get Bored
• More Difficult to Implement in a Team Setting
• Consistency of Individual Athletes
• Athletes Will Progress at Different Rates
• Pros
• Takes Advantage of Young Training Age (Beginner Gains) (8th Grade,

Freshmen, Untrained Athletes)

• Easy for athletes…..No calculations
• Easy to See Progression (Feedback Every Week)
• Because of Slow but Steady Progression it Can Last a Long Time

Things To Consider

• Complicated Does NOT Mean Best
• Don’t Outsmart Yourself
• Start Light
• Reinforce Good Technique (Grease the Groove)
• It’s Monotonous – Counteract This
• Dan John’s Eye Wash