July/August 2019 - 14

also popular, and they can be used with
varying degrees of success. A typical
format using this approach might look
something like this:
* Eight to 10 reps with 60% to 65%
for two to three weeks.
* Six to eight reps with 70% to 75%
for two to three weeks.
* Five reps with 75% to 80% for two
to three weeks.
* Three reps with 85% to 90% for
two to three weeks.
Keep in mind, the total work sets for
each segment are usually three to four.
Obviously, this overload approach
would not fit all strength training
applications, as 1RMs are not
assigned to all strength training
movements. While this system
and those similar provide a neatly
packaged approach to progressive
overload, some critics question
plugging all athletes into locked-in
percentages for stringent periods
because they might prove to be too
much for some, and not enough for
others. As with any overload plan,
coaches need to make judgement
calls based upon individual
differences and needs.
Here are a couple more overload
approaches:
* Maintain the same reps/
percentages, but increase total
14 JULY/AUGUST 2019
work sets each week. For example,
starting with three work sets and
increasing by one work set each
week up to six work sets. At that
point, weight is increased, reps stay
the same, and work sets are back to
three for a new cycle. After two
cycles of this format, reps are
decreased and weight is again
increased for an additional two
cycles. This is a popular training
schedule for the initial preparation
phase with many competitive lifters.
Obviously, they have very specific
lifts earmarked for their training. A
higher volume is required to develop
the neuromuscular pathways for
skill acquisition and strength/power
development.
* Those seeking more muscle size
and lean weight gain often opt for
time under load (TUL) protocols.
This method involves creating and
maintaining tension within the
working musculature under a
designated cadence. Deliberately
controlled positive (raising) and
negative (lowering) reps are
performed, totaling anywhere
between six to eight seconds for each.
Taking more time for the negative
phase can have a welcomed
accumulative effect on connective tissue
pliability, making it more resilient to
injury. That's because much of the
training done in the weight room and on
the field contributes to tendon stiffness,
which has a positive contribution to
speed and power development. The
downside is that an overly stiff tendon
can be a candidate for injury. Some
dedicated eccentric emphasized loading
can help abate this by making the tendon
tissue more compliant.
Final rep
Regardless of your chosen overload
procedure, remember that accurate
documentation is a cornerstone to its
success. Making decisions on when
to increase loads, sets, percentages
or make rep adjustments are usually
independently based. To do this in
accordance with a safe, efficient and
productive protocol, you need the
correct information. So, whether
you utilize high-tech software and
iPads, or are relegated to printed
cardstock scripts and pencils, keep
the training feedback on-point and
clearly defined.
Ken Mannie is the head strength/
conditioning coach at Michigan State
University. To contact him about this
topic or anything else you've read
in Powerline, send him an email at
mannie@ath.msu.edu.
July/August 2019

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