Upper body training is often reduced to a collection of exercises—bench press, chin-ups, shoulder press—without a clear system connecting them. The result is predictable: stagnation, overuse, and incomplete development.

A more effective approach is to organize training around movement planes and force–velocity qualities, then systematically rotate emphasis to ensure complete athletic development.

This framework integrates three key elements:

• Neural (explosive) training
• Mechanical strength development
• Mechanical hypertrophy (structural development)

Layered across:

• Vertical
• Horizontal
• Diagonal planes of movement

The outcome is a system that develops force production, movement variability, and structural resilience—without losing clarity or intent.

The Order of Training

Training sequence is not random—it reflects how the nervous system and muscular system function.

The Philosophy

• Strength feeds power
• Power expresses strength
• Hypertrophy supports both
• Density builds repeatability

Intent dictates adaptation more than load alone.

Sets & Reps Guidelines

Neural & Mechanical Strength

• Reps: 2–6 per set
• Sets: 4–12 per movement, depending on training age, goal, and available training time

The key to success in both neural and mechanical strength development is intent—every concentric action should be performed explosively, regardless of load. This should be paired with a controlled eccentric phase to maximize force production and technical consistency.

Mechanical Size (Hypertrophy) & Strength

While exercise selection may overlap with strength work, the distinction lies in execution and loading parameters:

• Reps: 8–15
• Set Duration: roughly 45–75 seconds
• Tempo: Controlled concentric and eccentric
• Effort: Sets taken to near concentric failure

To maximize hypertrophy:

• Avoid full lockout to maintain continuous muscular tension
• Focus on time under tension rather than load alone

Advanced Hypertrophy Methods

Mechanical size development benefits from varied stimuli. Effective methods include:

• 6–12–25 method
• Supersets (same or opposing muscle groups)
• Tri-sets and giant sets
• Drop sets and forced reps

UB Poliquin Shock Method (6–12–25)

Accumulation Methods (30s / 40s / 50s)

1. Select a load approximately equal to your 6–8RM.
2. Perform reps to failure.
3. Rest 30 seconds.
4. Repeat until a total of 30 / 40 / 50 reps is achieved.

This method drives both metabolic stress and mechanical fatigue, making it highly effective for hypertrophy.

Wave Loading for Hypertrophy

• Example: Week 1 – 2 x 12 / 10 / 8
• Week 2 – 2 x 10 / 8 / 6
• Week 3 – 2 x 8 / 6 / 4

This allows for progressive overload within a session or cycle while maintaining quality execution.

The Movement Matrix

Instead of thinking in exercises, think in patterns and planes.

The 3-Week Rotational Progression

The system’s effectiveness lies in its rotation of emphasis, not constant variation.

Why this works

1. Balanced development across planes: Most programs overemphasize sagittal patterns and neglect diagonal movement. This system ensures all planes are trained consistently.
2. Reduced overuse and joint stress: Rotating emphasis distributes stress across joints and tissues, reducing the likelihood of chronic overload.
3. Full force–velocity exposure: Each session includes high velocity work, high force work, and moderate load fatigue-based work so no quality is left underdeveloped.
4. Built-in variation without chaos: The structure remains constant, but the emphasis shifts. This creates novelty without sacrificing progression.

Simple Coaching Summary

Intent Drives Adaptation

Especially in neural work, load is secondary to intent. Every repetition should be performed with maximal speed.

Diagonal Work Is Often the Weak Link

Most athletes are underdeveloped in diagonal patterns. Over time, this plane should receive slightly more attention, particularly in hypertrophy work.

Train Patterns, Not Exercises

Exercises are interchangeable. The goal is not to improve a lift, but to improve:

• Horizontal force production
• Vertical pulling strength
• Rotational stability and power

Other considerations for the development of upper body programming are the CARE program and armor plating, listed at the end of this article.

Kairikido Framework

I have written previously in elitefts.com about a system I call Kairikido, a made-up word of Japanese origins meaning “The Way of Super Human Strength.”

The Kairikido system is about progressive mastery, not just loading. Think of each quality as a “belt level” athletes cycle through repeatedly at higher standards.

Framework, not randomness

Effective upper body programming is not about complexity—it’s about clarity and structure.

By organizing training around force–velocity qualities, planes of movement, and rotational emphasis, you create a system that is adaptable, balanced, and sustainable.

Most importantly, it produces athletes who are not just stronger—but more complete.

• Principle over exercise: You’re not training bench press. You’re training horizontal force production.
• Rotation = adaptation: No stagnation. No pattern fatigue. Always slightly unfamiliar, always adaptive.

This is not just programming. It’s a framework for long-term development.

CARE and armor-plating menu

Boulder Shoulders, Big Back Maniac, Pectoral Punishment, Arms Race

Boulder Shoulders

Session 1

Javelin Press 4 x 10 each

Cuban Press 4 x 10

DB Lateral Raise 4 x 12

Session 2

Seated DB Snatch (single arm) + 6-second eccentric 3 x 6

Shoulder Press 3 x 6

KB Lateral Raise 3 x 12

Plate Front Raise to Bus Driver 3 x 12

Session 3

Seated Muscle Snatch 3 x 5

Snatch-Grip Press Behind Neck 3 x 5

Clean-Grip Press Behind Neck 3 x 5

Savickas Military Press 3 x 5

Bradford Press (standing)

3 x 5

Push Press 3 x 5

Session 4

Plate Front Raise 3 x 15

Plate Shoulder Press 3 x 15

Overhead Plate Walk 3 x 50 

Session 5

Cable Face Pull with External Rotation 3 x 12

KB Lateral Raise 3 x 12

Upright Row (snatch grip)

3 x 12

Big Back Maniac

Session 1

Bent-Over Row 5 x 5

Yates Row 4 x 10

Shrugs 3 x 15

Session 2

Wide-Grip Pull-Ups 5 x 5

Neutral-Grip Pull-Ups 5 x 5

Shoulder-Width Chin-Ups

5 x 5

Session 3

Turkish Row 3 x 12

One-Arm DB Row 3 x 12

KB Renegade Row 3 x 12

Session 4

Fat Man’s Row 50 reps AMRAP

Rest 30 seconds between sets

Push-Ups 100 total reps

Session 5

Muscle Snatch from Hang

5 x 5

Overhead Shrug 5 x 10

Snatch-Grip Bent-Over Row 5 x 15

Pectoral Punishment

Session 1

One-Arm DB Bench Press

5 x 10

Low-to-High Cable Pulley

5 x 15

Session 2

Triple Drop DB Incline Bench Press  5 x 5/5/5

45 / 30 / 15 degrees

Session 3

Push-Up Drop Set 5 x max

With chains or plates

Session 4

Feet-Elevated Push-Up

5 x max

Normal Push-Up 5 x max

Hands-Elevated Push-Up    5 x max

Session 5

Eccentric overload incline or flat bench press 3–5 reps @ 110%

5-second eccentric, strip weight, then perform the concentric as fast as possible from a dead stop  3–5 sets

After the last set, perform drop sets at 80% and 60% for maximum reps, or 50 ring dips in as few sets as possible

Arms Race

Session 1

Matrix EZ Barbell Curl 5 x 5

Triceps Death Board Presses 4 x 5

Swiss Bar medium grip (3-board, 2-board, 1-board, no board)

Session 2

Seated DB Hammer Curls with 5-second iso hold at mid-range 4 x 6

Swiss Bar JM Presses 4 x 6

Session 3

Slow Barbell Curls: 5 slow, then 5 fast 5 x 5/5

DB Rolling Thunder Triceps Extensions 5 x 10

Session 4

DB Twist Curls 4 x 12

Low-Incline DB Tate Presses 4 x 8

Session 5

Close-Grip Supinated Chins 50 total reps

Dips 100 total reps

In as few sets as possible, minimum rest between sets

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Author Bio

Ashley Jones is a strength & conditioning coach with 30+ years in professional sport across seven countries, best known for his work in rugby from club to international levels—including two Rugby World Cups with teams from both hemispheres. He was named NSCA Professional Coach of the Year (2016) and received the NSCA Boyd Epley Lifetime Achievement Award (2023). He’s also a long-time Elitefts columnist.