T Nation

Programming 6 Cycles Ahead


#1

Hey everyone!
I have programmed 13 weeks ahead, prior to a meet. After this meet I’ll be doing another, where I have 19 weeks or training.
When I made the 13 weeks of training, that I am currently doing, I understood what Wendler helped me with - Doing 2 cycles of leader, where the intensity is low, and volume high and afterwards doing 2 cycles of anchors where the intensity is high and the volume low.

My question is - If I were to program 19 weeks ahead, what would fit in between of the leader and achhor?
2 leader, 1 anchor and repeat this
Or would it look like:
2 cycles of 5’s Pro/BSS, 2 cycles of 5’s Pro/SSL, 2 cycles of 351/Jokers/FSL?
Or even something like:
2 cycles of 5’s Pro/SSL - 2 cycles of SVR II - 2 cycles of 351/jokers/FSL

Would SVR II be the best bet between the leader and anchor? As I think it varies in intensity and volume.

Any input and information is greatly appreciated!
No need for rushed answers as I have a long time until I start on this anyway :slight_smile:


#2

Im not a programming wizard, but heres what I would try:
Leader 2 cycles: 5’s Pro + supplemental of your choice.
Deload.
Anchor 1 cycle: PR sets, (jokers?) no supplemental.
7th week protocol if you need to see wheter your TMs are correct.
Deload.

Repeat, but choose different supplemental for leaders.


#3

Thanks Sami_84! I thought of something like this myself, as you can see above. Maybe this is the way to go. It sure seem the simplest!


#4

Maybe something like this would work:

2 cycles:
Jumps/Throws - 10 total reps
Main Lift - 5’s Pro
Supplemental - SSL 5x5
Assistance Push, Pull, Single Leg/Core - 25-50 total reps
Condition - easy

1 cycle:
Jumps/Throws - 20 total reps
Main Lift - 3/5/1 - Pushed for PR’s on week 1 & 3 + Jokers
Supplemental - FSL 5x5
Assistance - Push, Pull, Single Leg/Core 50-100 total reps
Condition - 12-15 sprints

2 cycles:
Jumps/Throws - 10 total reps
Main Lift - 5’s Pro
Supplemental - BBS (FSL Percentages)
Assistance Push, Pull, Single Leg/Core - 25-50 total reps
Condition - easy

1 cycle:
Jumps/Throws - 20 total reps
Main Lift - 3/5/1 - Pushed for PR’s on week 1 & 3 + Jokers
Supplemental - FSL 5x5
Assistance - Push, Pull, Single Leg/Core 50-100 total reps
Condition - 12-15 sprints

5/3 progression


#5

Buy 5/3/1 for powerlifting. It tells you how to train off season (for different goals) as well as pre-meet and meet prep training. All in all, your pre-meet and meet prep can be 8-12 weeks. It gives you a good way of building strength as well as getting familiar with your projected attempts


#6

Thanks for the input macrosborne20. I allready have the book in my library :wink:


#7

Use invaluable literature then, just take the guess work out of your training and let someone else handle it. No point in spending money if you don’t get your money’s worth!