I really appreciate your thoughts.
You bring up an interesting point. Would you mind “Showing” me how to fluctuate the stress or volume or intensity from week to week, while still maintaining the emphasis?
I actually designed my blocks for a 4th-5th week where there is a reduction in volume or overall training stress.
My blocks could in a way be classified as CNS INTENSIVE AND MUSCLE INTENSIVE. So in a way, some aspect of your body gets a break.
Just to clarify, I never mentioned volume or intensity for a reason. I was talking about overall training stress. You can’t continue adding volume indefinitely. I don’t know your current level of training but eventually you’ll reach a point where you burn out. That’s why you fluctuate training stress (which is composed of both volume and intensity) on a weekly basis.
Keep in mind that you’ll also become more neurologically efficient as time progresses, so the same volume of work will inflict greater fatigue on your body.
Overall training stress changing doesn’t mean that you can’t keep emphasizing the same goal throughout the training block. It means that as your overall stress is changing over weeks, you still devote the same (or roughly the same) percentage of that stress to your desired goals. There’s no reason you couldn’t be working up to 3RM’s or 1RM’s every week for 4 weeks to help maximal strength gain and still be fluctuating the training stress. In fact, it may just keep you healthy longer and training longer.
Finally, if you continue to add sets/weight/reps every week you’ll never be able to display any of the maximal strength that you gain. Fatigue masks fitness, you need to give yourself time to recover in order to realize the gains that you’re working hard for. This is why powerlifters may take 1, 2, or 3 weeks completely off before a meet. Obviously you don’t need to do that, but regular volume reductions are important so you can display your fitness.
Note: I’m trying to speak in generalities here because I know absolutely nothing about your particular situation.
Best of luck with your training.
I planned these blocks as a regular lifter. I felt that I was naturally explosive, so I cut out the DE work. Programs are all about individuality.
Actually, I have been reading up on blocks where intensity and volume fluctuates. I have learned that you can take that approach, or just progress linearly. (Add sets/reps/weight), which is the path I have chosen.
I felt that in a block that fluctuates weekly would take away from my goal of emphasizing a certain quality while maintaining others.
For example, 1 week may call for High Intensity and Medium Volume, another may call for High Volume and medium intensity. The distribution of training would be equally given to those qualities.
Thanks for your thoughts
You’re right on with your definition of the conjugate sequence, but your “blocks” don’t reflect it. Size and strength are not the only 2 physical qualities out there. You’ve said nothing about dynamic, explosive strength, starting strength, reactive strength, strength-endurance, cardiovascular endurance, etc.
Furthermore, I think you’re missing the fact that conjugate sequences usually means you need to keep a close eye on overall training stress. Are you going to do one of these blocks as written for 4 weeks in a row? You need to fluctuate training stress on a weekly basis.
Finally, you also need to figure prehab and other work into the equation, as they don’t currently seem to have any room in your program.
You’re on the right track. Read Supertraining if you have access to a copy, things will become much clearer.