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cwinter1224
04-19-2013, 08:38 PM
I'm new to RTS, although I have read the manual and understand the concept. RPE programming makes sense and fatigue drop sets are starting to become clear. I'm not a power lifter. I've been a percentage based strength coach for the past seven years. I'd like to experiment with a three day that is general strength oriented. Anyone have any suggestions? I'm reading in my free time about RTS as its very logical for people like me that have accumulated fatigue from long days but would still like to consistently train. Great concepts... Any help would be greatly appreciated.

BobW
04-19-2013, 08:44 PM
What do you mean by "general strength oriented"? What do you have at your disposal in terms of equipment?

I'd suggest a template that has 3 full body workouts per week as a starting point. Take a look at my blog for some ideas on how I use RTS for strongman. I'm biased, but I've had great success in using strongman implements to help trainees with general strength.

cwinter1224
04-19-2013, 08:48 PM
I have an entire collegiate weight room....unfortunately no strongman equipment. By general strength I mean no specific competition lifts targeted. Similar to how we approach strength training for athletes: improving strength in basic developmental movement patterns.

BobW
04-20-2013, 08:29 AM
What about something like:


M
DL
Push Press
Tricep Accessory
Row movement

T
Abs/Core
GPP

W
Squat
Bench or OHP
Farmers walk w/ Dumbbells or trap bar
Bicep Accessory

TH
Abs/Core
GPP

F
DL Variant (18", Trap bar, etc)
Squat Variant (Front Squat, SSB, etc)
Seated Military
Hyperextensions



You can switch up accessory movements to target weaknesses. This is just off the top of my head, for a first pass. I'd go through this and modify depending on the athlete and weaknesses.

cwinter1224
04-20-2013, 09:09 PM
Here's my first attempt: volume accumulation block with track work aerobic capacity on off days.

4/20:

Hang clean x5 RPE 8. (Handled reps with decent speed, at technique break point) 185x5, 5% drops 2x5 @175

Front Squat (light speed). x3@ RPE 7. 205 x 10 x 3. Set 10 rep was a 7.5-8.

Push Press x5 RPE 8, 165. 5% drops @155 2x5.

Db rows + abs 3x8each 105,110,115


If I do a 5-7% drops and I feel like its still below the specified RPE. How long do I go?

Feel free to critique this as needed. This is trial and error right now.

Mike Tuchscherer
04-21-2013, 03:01 PM
Everything looks pretty light/easy in the session you posted. Nothing over @8. Unless you have very high volumes and frequencies, you'll want to push harder than that.


Strength is fundamentally a skill. Or at least it's best when developed like a skill. But if you're interested in general strength, usually this means the ability to move weights in a wide array of movements. But still there are basic patterns. I would set the template up to include:

Push (horizontal and vertical)
Pull (horizontal and vertical)
Hip dominant legs
Knee dominant legs
and Dan John would say weighted carries. I think he's probably right.

You seem like you want to include Oly lifts. I suppose it's up for debate whether they are knee or hip dominant. Maybe interchangeable. I recommend making a template with 3-4 slots for each pattern each week. Arrange them for specific days and we can go from there. You can make them full-body sessions or splits -- doesn't really matter at this point.

cwinter1224
04-21-2013, 07:15 PM
1.
Hip dominant - oly
Knee dominant (secondary)
Vertical push (primary)
Horizontal pull (assist.)

2.
Knee dominant (primary)
Hip dominant (strength - secondary)
Horizontal push (primary)
Vertical pull (assist)

3.
Hip dominant - oly
Hip dominant -strength main
Horizontal push (secondary).
Horizontal pull -assist


Thoughts???

Mike Tuchscherer
04-23-2013, 05:09 PM
Looks solid to me. Three days a week limits you a bit, but it looks like you prioritized well.

cwinter1224
04-28-2013, 03:27 PM
Last week was hard to get anything. Wrapping up the semester with teams.

Yesterday:
Sat 4/27
1 block clean 3@9. 196 7% drop at 182. Completed only three drop sets until I got to 10.
2 back squat 5@9. 335. 7% drop at 315. Completed 2 drop sets.
3. Dead pin bench press 5@6-7. 225 x 2 x 5. Fatigue stop

WTD chins
SL RDL
Kb Turkish sit ups

cwinter1224
04-29-2013, 02:33 PM
Monday 4-29

1. Primary Bench: x5 @ 10 worked up to 260 x 5, 5% Drop to 245 completed two drop sets (still trying to tweak the drop set to achieve appropriate stress) completed 8 total sets
2. Primary Deadlift: x5 @9 worked up to 405 x 5, 5% Drop 386 completed only one (I crash after work up sets). 7 Sets total
3. Secondary 6-8" Block Deadlift: 5 @7-8. 2 sets at 352. I was smoked. 4 Sets total.
Assist.
Db Rows 4 x 8 each 110,115,120,120

GPP: Tempos 12 x 100 yards ( 1 rep every time HR Dropped Back to 145 Bpm)

cwinter1224
05-04-2013, 11:25 AM
5-1
Elevated deadlift 5@9 420 x 5, one drop set 5%. My work capacity for training is shit.
Floor press 5@9 240 x 9. 3x3 at 7% drop 225.
Sumo dead lift 4x5 @ 352
Tricep push downs 2x10
Abs