Programming Dense Strength

The art of challenging the body to produce the desired result.STIMULUS > RESPONSE > RESULT

Too much stimulus = Injury, depression, immune breakdown.

Too little stimulus = Loss of strength (must be very low)

The cost of doing TOO MUCH is MUCH higher than the cost of doing TOO LITTLE.

At limit strength the body is shutting down force production to avoid injury.

The body has the ability with sufficient electrical stimulus to tear itself apart, bones, ligaments, teeth and muscles can be broken with enough impulse to the nerves.

The brain down-regulates output to avoid disaster.

Programming elicits gradual change.

Cycle intensity up and down.

Most sessions should be very comfortable leaving a lot of room for the sessions to follow.

Alternatively changing the movements often also creates a de-loading effect.

One or the other must be used.

Training at the limit for 99% of people will result in injury, stagnation and frustration.

Repetitions In Reserve is a good way to judge intensity.

How many more could you have done? Going close to failure is less dangerous with higher repetitions generally than lower repetitions.

It's very easy to track intensity and volume with Dense Strength.

Judge by the fatigue generated if the stimulus is getting close to maximal.

If the intensity is higher, then volume must be lower.

2 Blocks = Easy Day / Beginner level.

3 Blocks = Moderate Day / Intermediate level.

4 Blocks = Hard Day / Elite level.

1 Blocks = Easy Day / Maximal Intensity Block

2 Blocks = Moderate Day / Intermediate Intensity Block

3 Blocks = Hard Day / Intermediate Intensity Block

2 Days per week ramp to a top single

2 Days per week do 10 sets of 1-3

2 Blocks after main movements.

2-4 blocks on other days including loaded carries and skills.

*A truer westside template could have long rests before the final 2-3 singles. Most westside training is up-tempo to get a lot of work done in a short period.

Higher intensities will be better tolerated with lower overall volumes.

7 Blocks - Very light

14 Blocks - Light

21 Blocks - Moderate

28 Blocks - Heavy

35 Blocks - Very Heavy

A hierarchy of programming priorities:

1. Movement Selection - Choosing the movements that relate to the goals and imbalances is the most important foundation for strength training. The force curve, the rate of force production, the muscle groups recruited etc. Movements matter as stand alone factors and in how they combine together.

2. Load Selection - Choosing the correct load is essential to get the outcome you want. Not too heavy, not too light. If in doubt, train TOO LIGHT and do more sets or extended sets. If you have the wrong weight by more than 10-20% you're not likely to get the result you wanted.

3. Movement Execution - Use the right load. Execute the chosen repetition type. Every movement can be poorly executed. Poor execution increases risk of injury and decreases the chance of gaining results.

4. End of Set - End the set at the chosen level of fatigue. Generally end the set when speed begins to deteriorate for most people in most situations. Ending the set too soon creates a lower stimulus. Ending the set too late increases risk of injury and over training.

5. End of Movement - Stop doing sets when there is a significant decrease in performance from the first set. This is dictated by the desired outcome (strength and power need less drop off than muscle growth). Don’t keep doing sets when the momentum of the movement has been lost. End the movement. Every set has diminishing returns compared to the previous set.

6. End of Session - When do you plan to train next? What else is going on in life? When is the next key performance? Do you need to be ready for anything (military scenario etc).

7. Total Weekly Work - How much fatigue is ok? What did you do last week? What’s on next week.

8. Variation of the above - What’s great for this week might not be great for next week.