Intensity Based Pyramid year 6 block 12
This is a unique Intensification block.
We will lower the reps and increase the intensity to push a higher central nervous system threshold input. If your goals are to gain muscle or lose weight, it is still important to increase the ability to produce force. Being stronger increases relative loads and we can use higher rep schemes focused on fat loss or building muscle which will allow for faster returns.
The focus of this Intensification block is to increase intensity each set. In this case, intensity is the same as weight used. We define loading using Relative Intensity, which is based on Rep Max Load (RM). For instance, if we use an 8RM for 1 rep, that would not be very intense. On the other of the spectrum, if we use a 1RM for 3reps, that would be extremely intense. This establishes a relative impact from the weight we intend to use with a certain rep scheme.
This protocol increases weight each set for 8 sets of 1 rep. The goal: use a 8RM weight for set 1 and progressing to a 1RM weight for set 8, the last set. Each set grows more and more intense leading to an apex of intensity. We start week 1 with a 12RM towards 4RM and increase each week to week hitting 8RM to 1RM on week 4.
Week 1 Week 2 Week 3 Week 4
Set 1 11RM 10RM 9RM 8RM
Set 2 10RM 9RM 8RM 7RM
Set 3 9RM 8RM 7RM 6RM
Set 4 8RM 7RM 6RM 5RM
Set 5 7RM 6RM 5RM 4RM
Set 6 6RM 5RM 4RM 3RM
Set 7 5RM 4RM 3RM 2RM
Set 8 4RM 3RM 2RM 1RM
The other component of Block 12 is we’re using split squats over back squat/front squat and Deadlift over block/trapbar deadlift. This is by design. We rotate through exercises to maintain structural balance and not create pattern redundancy. We break down eventually from overusing certain exercises. What this should encourage is that we should be pushing to the threshold with each exercise we use, regardless of where it is in the workout. That means moving heavier weight or moving with more intent each exercise, each workout, and every week.
This will be a challenging block with the novelty of both the set/rep scheme and the exercises used. Any Intensification block needs to be stated that rest and recovery are critical. Tracking Sleep, Wellness, Jumps, Nordics, and Grip each week can give insight on how well we are recovered. If we feel like we are burning out, take advantage of stretch Class and rest between practices.