Functional Training

Diet and Nutrition
1

Christian,
If you are designing a functional strength program based around high frequency of, e.g, the squat 5-6 times a week, would you alternate emphasis of max strengh and speed strength intra-week or would you use the pendulum approach and do:
week 1: speed strength
week2: max strength
week 3: speed strength
week4: max strength

Thanks in advance for your time.
Mark

2

Both approaches would be very good… the one you described is actually also a form of pendulum training! It really depends on your goal. If you want only strength and power, your program looks fine (be sure to use a low daily volume of work though) but if you want more size you might be best with a 3 steps pendulum.

3

BTW, intraweek variation is not really pendulum training, it’s more of a conjugated/complex approach. It works well, as illustrated by the success of the Westside crew. But I feel that for athletes in general, the pendulum might be at least as good and maybe better due to the higher motor learning and less CNS stress over time.

4

Christian,

(1) What do you think I of the idea of alternating weeks of high frequency low rep work,for example squats for 5 days at 85% or above with daily reps >= 5 or so, alternating with your idea of timed sets for hypertrophy and power?

(2) on the high frequency week would you wave intensity, play +/- 5% with a mean intensity of 85 %?

Thanks for taking the time to answer questions!

5

(1) What do you think I of the idea of alternating weeks of high frequency low rep work,for example squats for 5 days at 85% or above with daily reps >= 5 or so, alternating with your idea of timed sets for hypertrophy and power?

It would work, but for maximal gains I suggest varying the intensity during the strength week.

e.g.

Day 1: 3 x 3 @ 90%
Day 2: 3 x 5 @ 70%
Day 3: 3 x 3 @ 85%
Day 4: 3 x 2 @ 60%
Day 5: 3 x 1 @ 95-100%

(2) on the high frequency week would you wave intensity, play +/- 5% with a mean intensity of 85 %?

Vary the intensity on each day of training, but on any given day use a fixed weight (after proper warm-up of course).