On vacation this week, so I apologize for the brevity of the next few posts. I usually try to ensure all posts are at least 1000 words. Regardless, I hope this gives you some ideas on some training that has worked well for me over the last year or so.

Thoughts on Adjusting Volume

1. Adjust Volume before intensity if possible.

Most people adjust sessions based on feel. But the problem with this is people also adjust the intensity by feel. How heavy someone goes in a particular session can be adjusted. Dave called this cybernetic periodization. An easy way of doing this is the 10% rule. The Volume, however, should coincide with the intensity. Dan Baker talks about the difference between an adrenal or CNS deload and a muscular deload. If intensity is reduced, volume should be increased (this is pretty obvious). If the intensity is con

2. Adjust volume for the training session based on the NEXT training session.

I have adjusted volume on the past session which made a little less sense to me. it seemed etro active and this workout has already been affected by the last. Reducingg volume to be better prepared for the next is more proactive. For example,

DE Days:
Next session is 48 hours away: 10-12 reps
Next session is 72 hours away: 15-18 reps

SE Days:
Next Session is 48 hours away: 10 reps
Next Session is 72 hours away: 12-15 reps

CME Days:
Next session is 48 hours away: 6 reps
Next session is 72 hours away: 10 reps

The intensity and percents can stay constant and the next session should be better.

3. Adjust volume by rep drop-off and back-off sets.
I have always felt that most beginning to intermediate athletes would need a 2-rep drop off wen flat loaded. There is a direct relationship between readiness, inter-muscular coordination, and volume. Here is a system to adjust volume while keeping the majority of the work sets the same.

(All examples flat loaded/ static weight)
High Volume:
5RM x5, x4, x3
4RM x4, x3, x2, x1
3RM x3, x2, x1, -10%x4
2RM x2, x1, -10% x4, x3

Low Volume:
5RM 5, x3, x1
4RM x4, x2
3RM x3, x1, x1, x1
2RM x2, -10% x4

These are just crude examples, but it will give you an idea.

So, to summarize:

  1. Try to keep intensity constant and consistent
  2. Think about the next session when prescribing volume
  3. Use rep drop-offs to adjust overall volume (between 1 & 2)

TRAINING

Push-ups, Step-Ups, Swimming, and Hiking