Stage Ascending - Behind the Block
BTB Year 6 Block 5 - Stage Ascending
We are coming up on an Accumulation Block again. This block is going to be a protocol called Stage Ascending. This is a reverse pyramid strategy that will start with a lower rep number and finish with a higher rep number. The hope is that we get more from our hypertrophy standpoint.
A key behind Stage Ascending is that we are going to use two sets in a row at the same rep number to have the body recruit more motor units and muscle fibers for that exercise. As we progress to more repetitions per set we take with us the recruited muscle fibers and motor units. This exhausts more and therefore gets more.
A key behind this block is that we are stripping away the complicated details: taking out complicated tempos or intra-set rest. Instead focusing on simple but challenging work is the focus here.
The other variables are still important but from time to time it is not about how creative a workout can be. It’s getting back to just simple hard work. Doing a workout where all you see is a 2/0/1/0 tempo should immediately resonate as the governors have been removed - it's time to work. Other than the Stage Ascending Protocol of 4,4,6,6,8,8 it is just simply sets of 8 being pushed as hard as you can each workout. What this means is that we want to focus on just getting after it and not having to think about how to optimally load a set and rep scheme.
The coach will review this but week one we are going to utilize a 12 RM weight for 8 reps. Meaning that you want to use a weight that you could hit theoretically for 12 reps for a set of 8 reps. Each week you want to strip a rep away from a rep till you get to week four and you are using a 8 RM weight for your set of 8 reps.
As with any accumulation blocks we typically see a huge drop off from week one to four with attendance. This could be due to multiple reasons, this is where tracking comes into play. The first place we want to jump to is RPE post-workout over the course of four weeks. We want a gradual progression from week one to week four in terms of RPE. However, with accumulation blocks we see a higher RPE in the range of 6-7.
When we are using a RM weight that is at least four more reps per set this should result in lower RPEs from that workout. Taking advantage of a deload week is about setting up for the next four weeks successfully. Another note we see from heavy eccentric blocks is a gradual decrease in RSI (Reactive Strength Index). This means we are spending more time on the ForceDeck and less time in the air. We typically see lower Impulses from heavy concentric blocks. This means we are producing less force and at a lower rate. All could stem from overreaching on week one of a training block.
What we can deduce from this is that there is residual fatigue from Intensification blocks that we see reflected in higher RPEs and lowered performance in either RSI or Impulse. The reason we encourage lighter weights week one is because we are assuming we are fatigued. If we do not attempt to reduce the relative intensity we run into an uphill of carrying that residual fatigue over the course of four weeks. The other big reason we want to lower the relative intensity is because the new block will be a stressor regardless of the intensity.
Ideally we manage the intensity throughout the four weeks to make it all four weeks of the training block. In this way we get the most from that set/rep/tempo/exercise scheme. The way we do this is listen to the metrics we are collecting and make the necessary adjustments to this. This is important because we are simplifying the program and rates of fatigue can be amplified if we are not careful.
This is going to be a big-time block. We are pushing really hard with this block. We are using a Yielding Isometric strategy which is already having a big impact on RSI. This isometric actually increases the concentric demand, which is leading to a big impact on Impulse as well. When we see this 2/0/1/0 tempo for 8 reps, understand there is a ton of fatigue we have developed and need to be conscious of that to maximize the next four weeks.
Simple, not easy! Push hard, listen to the metrics and how we are feeling and let’s get four weeks of great training.