Developing your training program

**P-funk** · 06-05-2009, 08:11 PM

Hey guys, just wrote a new article for Ironmag. It is the start of what will be about a 3-4 piece series on how to set up 4-week blocks of training, and string them together into a full program based on your needs/goals.

Here is part 1 - Understanding the 4-Week Block: Advancing Our Training Program

Part 2 - Understanding the 4-Week Block - Part 2: Goals and Organization

enjoy,

Patrick

gtbmed · 06-06-2009, 09:34 AM

Thanks, good read.

nkira · 06-06-2009, 11:16 AM

Nice one......one CAN NOT go wrong with this, looking forward to sequel's......

After reading the article few of my questions surely got answered

Thanks again.

gtbmed · 06-06-2009, 02:40 PM

Reading this article makes me think more highly of things like Bill Starr's program, which is, in a lot of ways, based on things like this.

Progressive loading for 4 or 5 weeks, a bit of deloading, then intensification.

**P-funk** · 06-06-2009, 06:10 PM

Quote:

Originally Posted by gtbmed

Reading this article makes me think more highly of things like Bill Starr's program, which is, in a lot of ways, based on things like this.

Progressive loading for 4 or 5 weeks, a bit of deloading, then intensification.

I am a huge fan of the Starr program - especially when starting out.

The biggest problems with it was addressed in my article.

1) What do you do when it stops working?

2) After a certain point, doing all the same set and rep ranges and intensity for every exercise becomes difficult because your first exercise takes the brunt of the work and everything else suffers.

So, my article series is really about developing a program that moves you forward. How do you take your goals and put them down into a training program that reflects that.

Patrick

gtbmed · 06-06-2009, 10:00 PM

Yeah, I think I'm somewhat to that point with Starr's program - the first lift I do is almost always strong, but the lifts done after that are considerably tougher because the first set is just too difficult.

I try to keep the ramped sets first, simply because I think it's taxing to try and lift up to a 5RM after doing 5x5 volume. I also try to vary which lifts are first from week to week to offset this problem a bit.

**P-funk** · 06-08-2009, 03:44 PM

Part 2 is up for anyone interested - Understanding the 4-Week Block - Part 2: Goals and Organization

Enjoy,

patrick

yellowmoomba · 06-09-2009, 08:51 AM

Good info P

**P-funk** · 06-09-2009, 09:51 PM

thanks. glad you liked it.

patrick

06-05-2009, 08:11 PM	#1
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,660	Developing your training program Hey guys, just wrote a new article for Ironmag. It is the start of what will be about a 3-4 piece series on how to set up 4-week blocks of training, and string them together into a full program based on your needs/goals. Here is part 1 - Understanding the 4-Week Block: Advancing Our Training Program Part 2 - Understanding the 4-Week Block - Part 2: Goals and Organization enjoy, Patrick E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book Last edited by P-funk : 06-08-2009 at 03:44 PM.

06-06-2009, 09:34 AM	#2
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 361	Thanks, good read. gtbmed's strength journal

06-06-2009, 02:40 PM	#4
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 361	Reading this article makes me think more highly of things like Bill Starr's program, which is, in a lot of ways, based on things like this. Progressive loading for 4 or 5 weeks, a bit of deloading, then intensification. gtbmed's strength journal

06-06-2009, 10:00 PM	#6
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 361	Yeah, I think I'm somewhat to that point with Starr's program - the first lift I do is almost always strong, but the lifts done after that are considerably tougher because the first set is just too difficult. I try to keep the ramped sets first, simply because I think it's taxing to try and lift up to a 5RM after doing 5x5 volume. I also try to vary which lifts are first from week to week to offset this problem a bit. gtbmed's strength journal

06-08-2009, 03:44 PM	#7
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,660	Part 2 is up for anyone interested - Understanding the 4-Week Block - Part 2: Goals and Organization Enjoy, patrick E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

06-09-2009, 08:51 AM	#8
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,261 Photos: 2	Good info P http://www.ironmagazineforums.com/on...-bag-work.html "You are born small and weak... you die small and weak... how you look in between is up to you."

06-09-2009, 09:51 PM	#9
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,660	thanks. glad you liked it. patrick E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

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