I’m trying to follow along with the OCTS online course, using undulating periodization, but I’m having a tough time planning the eccentric and isometric days.
If I was using concentric only methods and an upper/lower split, I could do something along the lines of:
Accumulation 1: 5 x 8,8,8,6,6 (80%)
Intensification 1: 6 x 4 (88%)
Accumulation 2: 6 x 6 (83%)
Intensification 2: 3,3,3,2,2,2 (92.5%)
This makes sense to me because this is how I was originally taught. I’m trying to learn coach’s way. I don’t really understand how to factor in the eccentric and the isometric days.
Coach does not seem to prefer using percentages the majority of the time. I understand his RPE system and since switching to it personally, I find it much more advantageous. I’m just coming from a place of using percentages for years and am trying to unlearn it and understand how to periodize using OCTS.
Example: if I did 3 full body sessions a week and then a gap workout for a 4 session.
Simple loading numbers:
Accumulation 1: 10 reps
Intensification 1: 6 reps
Accumulation 2: 8 reps
Intensification 2: 4 reps
Accumulation 1: do I just use 10 reps across the board?
Eccentric day = 10 reps
Week one = 4010
Week two = 6010
Week three = 8010
Isometric day = 10 reps
Week one = 10s mid range pause + 10 reps
Week two = 12s mid range pause + 10 reps
Week three = 15s mid range pause + 10 reps
Concentric day = straight sets of 10
Gap workout = hypertrophy work in 8-12 rep range
If this is correct, what do I do if I start using different loading schemes. Would I use wave loading on the eccentric, isometric, and concentric days and just match up the appropriate method of contraction?
It’s tough trying to unlearn something while learning something new.