Writing Personal Training Programs: The Maximal Strength Phase
Ah, strength. You gotta love it.
I mean, there is simply nothing that building strength does not achieve. Aside from getting stronger (uh, dur), it enables you to be an absolute animal with just about every other fitness quality you can imagine, including, but not limited to;
- Hypertrophy
- Speed
- Agility
- Fat-loss
- Endurance
- Finding Bigfoot
Quick note- do you watch any of those bigfoot shows? I am astounded that some of those people actually do that FOR A LIVING. And that shows are built around it.
Ok, anyway, after the GPP and Hypertrophy/Body Composition phases that I discussed HERE and HERE, it’s time to build some serious strength. You have the “clean” movement and the muscle mass foundation to really start adding plates to the bar and take your gainz to the next level.
And I want to clarify, this is used with the WHOLE spectrum of clientelé, from housewives to those who actually have the express goal of getting strong as balls. Strength benefits all and focusing on it for a certain period pays massive dividends in the long-term, particularly when you return to a hypertrophy/body comp phase and can now use heavier weights to induce a greater calorie burn and fat-loss effect.
Strength is the gift that keeps on giving!
As with any phase, the programming is all relative. Let’s say I’m training a 70-year old female with degenerative knees, maybe we don’t chase a whole lot with the squat, but that doesn’t mean we can’t do deadlifts or even hip thrusts. Or if I’m working with a male who has a shoulder he can’t press all the way overhead due to a certain condition, that’s ok. Instead of hammering military press, we’ll do landmines and work on increasing those numbers.
As always, it comes back to the individual, and strength is no different. It does not have a finite definition.
It could simply be owning a pattern.
But anyone can improve upon what they are currently working with.
That being said, in a TYPICAL situation, here’s what’s up…
The Desired Result of the Max Strength Phase
Improve maximal strength on deadlift, squat, bench press, and overhead press
Benchmarks:
#1: Increase deadlift and back squat by 10% (novice) and 5% (intermediate/advanced)
#2: Increase bench press/overhead press by 5% (novice) and 2-3% (intermediate/advanced)
Maintenance Benchmarks:
#1: Symmetrical 14 on the FMS
#2: Maintain at least 4 pounds of the lean body mass gained in the hypertrophy/body comp phase
The Assessment Marker(s)
#1: 3-repetition maximum of deadlift, squat, and bench (novice/intermediate)
#2: 1-rep max of the above 3 (advanced)
As far as deciding who falls into what category, training age is a pretty good indicator. Essentially, if someone has less than a year of consistent training under their belt, they are a novice. If we’re talking a 2-3 year range, they’re intermediate. Anything above that is usually going to be advanced.
Now, let me be clear, I’m referring to CONSISTENT training done with programming that doesn’t make me want to put my head into a wall. That will mean different things to different people, but if someone has been doing bench and curls for 17 years straight, that doesn’t quite make them “advanced”.
You probably have your own indicators, but just use your best judgment. If someone has never 1-rep maxed before, it probably won’t be a good idea to throw it at them in their first true strength cycle.
A 3-rep max is still heavy as all get-out, but it doesn’t put the trainee at quite the same level of risk as a 1-RM does. And the extrapolations from a 3-RM tend to be pretty accurate.
How to Practically Structure a Max Strength Program
I really like the “Starting Strength” model from Mark Rippetoe, particularly for novice clients. There is something to be said for adding weight to the bar EVERY SINGLE TIME you enter the gym. I modified it a bit for my use and clientelé, but I drew a lot from his principles.
At this stage in one’s training career, it’s time to soak up the rewards of linear progression while you can.
As far as how the training week is set-up, it’s not going to be your traditional M/W/F-type split, instead this model is just laid out for 12 days of training (roughly 4 weeks on a 3x/week split)…where they fall on the calendar doesn’t matter quite as much, as you will essentially be alternating 2 workouts over the course of the 12 days (at least 24 hours is needed between sessions, but 48 won’t be the end of the world, especially if a particular session induced quite a bit of soreness).
Day 1- Deadlift-Emphasis/Overhead Press secondary
Day 2- Squat-Emphasis/Bench Press secondary
Day 3- Deadlift-Emphasis/Overhead Press secondary
Day 4- Squat-Emphasis/Bench Press secondary
And so on…
Below is a typical set-up for what those 2 training sessions would like…
Day 1
A1) Deadlift Variation 3 x 5 (adding at least 5-10 pounds each session)
A2) Mobility Drill 2 x 6-8
B1) Overhead Press 3 x 5 (adding at least 5 pounds each session)
B2) Core Anti-Extension 2 x 8-10
C1) Squat Variation 3 x 5 (use about 75% of your 3RM and then increase this number by 5-10 pounds each session)
C2) Core Anti-Rotation 2 x 8-10
D1) Loaded Carry (if there is still some energy left) 3 x 40 yds.
Day 2
A1) Squat Variation 3 x 5 (adding at least 5-pounds each session)
A2) Mobility Drill 2 x 6-8
B1) Bench Press 3 x 5 (adding at least 5-10 pounds each session)
B2) Core Anti-Extension 2 x 8-10
C1) Deadlift Variation 3 x 5 (use about 75% of what you achieved on Day 1 and then add 5-10 pounds each session)
C2) Core Anti-Lateral Flexion 2 x 8-10
D1) Loaded Carry (if there is still some energy left) 3 x 40 yds.
*Continue alternating the above workouts over 12 days. After 12 training sessions are complete, work back through it if you have not hit a plateau or go back to a hypertrophy/body comp phase if fat-loss is still the primary goal
A few notes;
#1: One of the ways this was morphed from a true starting strength program is the addition of the core exercises between sets of the primary lifts. Since you will be resting quite a bit between sets to make sure you stay around your max strength potential, you might as well hit some light core work. I’ve found it actually helps someone INCREASE their strength, as it never hurts to have a little more core firing/sequencing or whatever you want to call it.
It makes for a more complete session and adds a slight fat-loss component to things. Plus, even I can admit, that it’s kind of boring just doing straight sets with nothing in-between.
#2: What happens when you hit a plateau?
When you reach a point where you miss your goal lifts for 2 consecutive sessions (e.g. you attempt a 315-pound deadlift 2 weeks in a row and miss it), then it’s time to re-evaluate things. You are no longer a novice!
From here, I have really fallen in love over the years with Jim Wendler’s 5/3/1 program. It works like a charm, and has some more complex programming variables (while still being very straight-forward) that will take advantage of your newfound strength. I used it to get to 500 on my deadlift and I am currently using the “Boring but Big” variation to add some overall size. But go to Jim’s website and pick up the e-book and that will do it more justice. I just say that to clarify that is the direction I will go with people when they need something beyond a basic, linear progression.
Conditioning
For this phase, you’re not going to want to be getting after it with the cardio bunnies. However, you should have SOME activity on your off-days. I recommend going back to the cardiac output work from the GPP phase. I used to think some high-intensity intervals were better suited when focusing on pure strength, but those actually make people more tired than just getting in a longer-duration run. It will help with recovery.
Wrap-Up
There has been, and there will be, a lot written about the best ways to get stronger. There is no best way. I have found the above to be pretty darn good for my purposes. If it seems too easy, then that’s great.
Strength is simplicity. It is not founded in fancy programming terms or elaborate exercise lists. If you are putting more plates on the bar, then the program is working. If not, assess what is happening outside the gym (are you eating and sleeping enough?) before pointing a finger at the program.
Gaining strength is a great thing and I hope this helps you (and your clients) get some more!
Dominate All Life,
Kasey, CSCS
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