paler descending, year 7 block 2
Paler Descending
An intensification block with chains focused on strength, speed, and explosion
We’re doing the Paler Descending Protocol this month. The rep scheme will be 7, 7, 7, 5, 5, 5. The idea is that we use a load for three sets, decrease the reps and increase the weight for three sets. This format creates a response from that we want to dive into.
There are rules to how far we can stray from a certain rep scheme or time under tension scheme. We want to stay within the quality we are intending to work such as relative strength (<20sec), functional hypertrophy (20-40sec), hypertrophy (40-70sec), and muscular endurance (>70sec). If we shift from one quality to another within a training session, the body reacts less favorably. Focus makes the difference.
What it means is we can shift a couple of reps during a set without a drop off in other aspects of the workout. By going from sets of 7, to increasing the load and performing sets of 5 we approach that set with increased motor unit recruitment. This increases performance, especially with multiple weeks of the same protocol.
In this block, we’re also using accommodating resistance with chains. Chains increase acceleration of the bar during a ‘sticking point’. This initiates more of the size principle, plus faster rate coding (sending of the signal to muscle to contract) along with coordination. Net result we become more efficient. Which leads to our next point of using plyometrics with our A1.
Plyometrics, sometimes referred to as shock method or ballistic training, are performing things with a high velocity or degree of effort. This is primarily jumps, throws, chops, pulls – all down explosively. What we see when doing plyometrics in a program is a subsequent increase in RSI (Reactive Strength Index). RSI is a metric that measures time in the air following takeoff versus time on the ground before takeoff during a jump.
When RSI increases, we know we are becoming more efficient. This is multivariate. Increasing strength, speed, length, and the skill of jumping all have an impact on jumping and efficiency during jumping. This could be easily assumed as exclusively from the practice of jumping (which is a big reason) but we also see improvement without jumping. Which means we’re more efficient through other ways.
Improving efficiency is important because we teach our body to react to stress by handling it more effectively. Moving with more ROM (range of motion), more control, more speed, more force, or more duration means we are more equipped to handle more stress through training. Stress is how we leverage change, it is tolerance to that stress that dictates if we can make a positive change or not. Helping you become more efficient with rules of training and organization of exercise, sets, reps, tempo, and methods is our best way to assist you as a member.
Let’s close this out with some simple reminders: train 3x a week. Progress each week. Give maximal effort within the constraints of each week (70-100% Relative Intensity). Follow the metrics. Listen to your body.