Dude, that would take about 15-20 page of text. When I give my seminar i talk about programing for each type for about 4 hours. I cannot resume that in a Q&A forum,
I can talk a little bit about progression though. Type 1A are driven by the need to lift heavy. They need to touch AT LEAST 85% weights at every session and need to move more weight from session to session.
They normally do 4 week cycles with the 3rd week being a deload.
BUT the biggest mistakes they can make while deloading are 1) reducing frequency and 2) reducing the relative intensity.
They should deload by reducing ABSOLUTE intensity while maintaining RELATIVE intensity.
Relative intensity i how much weight you are moving on a lift compared to your maximum on that lift. If your best bench press is 300lbs and you are doing your sets with 24l0lbs the relative intensity is 80%.
Absolute intensity is how much weight you are moving. Let’s compare two situations:
A. Deadlift doing sets with 400lbs with a max of 500lbs (80%)
B.Romanian deadlift with 275lbs with a max of 315 (87.5%)
The RELATIVE intensity is higher in case “B” (87.5% vs. 80%) BUT the ABSOLUTE intensity is higher in case “A” (400lbs vs 275lbs)
So a type A deload could look something like this (note that I’m using percentages for illustration purposes, they are not recommendations).
WEEK 1: Back squat sets of 5 with 85% (e.g. 340 for a 400 max)
WEEK 2: Back squat sets of 4 with 87.5% (e,g, 350 for a 400 max)
WEEK 3: Back squat sets of 3 with 90% (e.g. 360 for a 400 max)
WEEK 4 FRONT squat sets of 3 with 90% (e.g. 285lbs for a 315 max)
That would be an accumulation block for Type 1A
Then you would have an intensification block … for example:
WEEK 5: Back squat ramp up to 5RM
WEEK 6: Back squat ramp up to 3RM
WEEK 7: Back squat ramp up to 2RM
WEEK 8L Front squat ramp up to 2RM
Then a realization block
WEEK 9: Back squat ramp up to 3RM
WEEK 10: Back squat ramp up to 2RM
WEEK 11: FRONT SQUAT ramp up to 2RM
WEEK 12: Back squat ramp up to 1RM
Now type 1A can do the least amount of volume, and this includes warm-up sets. So the “ramp” should be fairly fast… reaching the RM in maybe 5 sets, 3 of which would be challenging. While a Type 2A for example would ramp in 8-10 sets