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@KendricksMaragoudakisE 2 күн бұрын
Lewis Amy Martin Timothy Jackson Timothy
@HenchPig 5 күн бұрын
Thanks for the video! I’m looking to learn to program to get stronger for Jiujitsu. Is this type of programming adaptable for sports and if so how would you go about this?
@HenchPig 5 күн бұрын
Hey Mike, How would you program strength training for a bjj athlete ??
@johnbessman 18 күн бұрын
Is time-to-peak only really applied in the final block before a meet? With 2X squat/DL per week but 4X bench, you'd have double the bench exposures at the end of the block. Is it not as important for development blocks far from competition? Or just a quirk for this athlete?
@ReactiveTrainingSystems 13 күн бұрын
TTP is based on the exposure of stimulus. You can train a movement pattern multiple times a week with different variations. Which makes the stimulus different. CE bench and 3ct pause bench, isn't the same stimulus. TTP determines the block length and we tend to hold all block lengths to that time frame.
@CourtneyBishopPOA 20 күн бұрын
Very helpful video in showing how you organize training considerations and refine programming overtime based on client feedback and coach analysis. With the program you have on screen at the very end, for the Monday session it shows wide lat pull down for 1 set of 12 at an RPE 9, then 5 sets of 3 at an RPE 5? Am I reading that right? Just curious to understand why one would program such little reps and so many sets at a light intensity on an accessory movement like that?
@KennyAllen-RTS 20 күн бұрын
I'm glad you found it helpful! Great question about the protocol. That is a unique type of training called "myo-reps." It's a way to condense hypertrophy work into a much shorter time frame by relying on short inter-set rest periods to keep fatigue high and keep motor unit recruitment high. How I usually describe the protocol to my lifters is this: "12@9 then sets of 3 with the same weight until RPE 10. Cap at 5 sets of 3. 20 seconds of rest between all sets." If you've never done this type of training before I'd give it a try - a lot of people find it really fun and effective.
@CourtneyBishopPOA 20 күн бұрын
@KennyAllen-RTS ah, thank you! I've definitely heard of it, and I think done it, but I've never written it out in programming or seen other write it out so it didn't click. As I prepare for my next season of cutting, this seems like an effective strategy to get great STF and keep volume lower. Thanks again!
@KennyAllen-RTS 20 күн бұрын
@@CourtneyBishopPOA my pleasure!
@Smithster80 21 күн бұрын
What’s the lowest RPE you might programme on a top set for an athlete that might not need much higher intensity exposure during the week to see top end strength increase? Do you count anything below RPE 5 for example? Would you focus on a different part of their training?
@KennyAllen-RTS 20 күн бұрын
For top sets I don't think I've gone below RPE 5, and in those cases where I use RPE 5 the top set RPE is intended to increase as the weeks continue (RPE 5 week 1, RPE 6 week 2, etc.). If the lifter isn't tolerating "top set" work of at least RPE 6-7 there's a good chance there's some training limitation (total workload too high, injury, unsustainable technique, they are actually hitting a much higher RPE, etc.) and focusing on the bottleneck would be a better pursuit than aiming for top sets. But for backdown work I've prescribed things as low as triples at 65% of estimated 1 rep max for someone before which is so light it shouldn't register as an RPE. I've also used "RPE 3" for a handful of lifters as well. Sometimes people respond to strange things, or these ultra low RPE protocols can help bridge the gap while you work to improve some quality of their training that is currently limiting them.
@Smithster80 20 күн бұрын
@@KennyAllen-RTS thank you for the info
@KennyAllen-RTS 20 күн бұрын
@@Smithster80 my pleasure!
@chrisbrown_coaching 21 күн бұрын
Really good video! Thank you 🙏
@KennyAllen-RTS 20 күн бұрын
Thanks Chris!
@ChicagoScorpion 24 күн бұрын
Nice actual 3 count pause, and not just counting "1, 2, 3".
@KingJSA Ай бұрын
He has more in the tank. Nicely done
@homeslice4551 Ай бұрын
When will this video be taken off youtube because Pat was in it? FREE THICCY
@taylorfitness10 Ай бұрын
Nice video bro
@AliaAtredies-lw8nz Ай бұрын
Excellent interview we really lift with brain
@X0rDuS Ай бұрын
that set to set drop is a good guideline but what rest time is the reference ?
@michaeltuchscherer9322 Ай бұрын
Complete rest. Several minutes. Not a result of metabolic limitation.
@kdh441 Ай бұрын
Very happy to see pat getting out there very smart guy
@sandrost4243 Ай бұрын
Mike is just spot-on here with his input. Solid job clarifying and giving concrete examples.
@cheeks7050 Ай бұрын
I had an online coach that didn't pay much attention, it was no better than just doing a free online program.
@ReactiveTrainingSystems Ай бұрын
That is definitely unfortunate that happens for so many people out there.
@SSJBartSimp Ай бұрын
Bro did Barbell Medicine steal the intro theme?
@123peterjackson Ай бұрын
Hi Mike, I found this very interesting. Serious question, what do you do with a lifter who is unable to run the same block more than once without going backwards?
@ReactiveTrainingSystems Ай бұрын
A couple of thoughts here. The first thing would be to make sure to not run the same block back to back. There often needs to be 2-3 different blocks that can be run in sequence, but not run back to back. If you repeat a block and there is decline in response, it would be good to consider what ‘outside’ factors might be impacting the lifters ability to adapt/recover. Life stress can very well impact our training response. The first time it could be a response to novelty. That can happen. The core goal is to establish patterns and use those patterns to make informed training choices. Looking at the pivot preceding the block is important as well. Was enough fatigue reduced during the pivot?
@michaeltuchscherer9322 Ай бұрын
@@123peterjackson I generally wouldn't run the same block back to back. I have not found it to be an issue where a lifter responds well to a block and then fails to respond to a similar block as long as it's done sometime later.
@christhompson4660 Ай бұрын
Thank you for this excellent in depth information. I was curious, is the benefit of your 'hypertrophy' block solely to act as a buffer between building work capacity and higher intensity work? I don't imagine a natural lifter at Bryce's level is going to build any appreciable muscle after a year of training, much less in a 4 week block. The term has never really made sense to me.
@ReactiveTrainingSystems Ай бұрын
That's one way you could view it. Often times a hypertrophy block serves good purpose after a meet. Giving the lifter a bit of some down time from higher intensity protocols. While we may not by looking to gain mass per say, that change in stimulus can help restore a lifters sensitivity to the higher intensity work we often see going into a meet.
@CliftonPho Ай бұрын
Thank you for providing this case study!
@MeharBhogal Ай бұрын
Very holistic yet tight presentation. Awesome stuff, Mike.
@michaeltuchscherer9322 Ай бұрын
Thanks! I wish I was able to say "here's the program", but that's just not quite how Bryce 's program works. This is more of an advanced case study imo
@WORKOUTSOLUTIONS Ай бұрын
❤☦ CHRIST IS RISEN ☦❤ ❤💪🏋️♂️🙏☦ GOD GIVES US STRENGTH ☦🙏🔥🕊
@honkblarg339 Ай бұрын
No
@chronometa 2 ай бұрын
I wonder where jacob has been. I miss his off season cf workouts. Stupd air dyne intervals lol
@andrewjessop3140 2 ай бұрын
So good to see it
@differentspirits4157 2 ай бұрын
One thing I've thought a lot about, as an amateur Bondarchuk nerd, is the application of maintenance cycles/periods/blocks in cases like this (mainly because y'all haven't talked about it yet 😂). Maintenence periods within Bondarchuk's system are, of course, where the athlete's exercise set completely changes right when they're at peak in order to hold them at peak for short periods. Drastically changing the exercise set is normally something you avoid because it freezes the development of sport form wherever it is and the athlete just plateaus for a few weeks - except with maintenence, that's exactly what the goal is. But it seems to me that you might also use a maintenance period just as a way to slip in a useful new set of exercises right before competition without the athlete losing form. So, e.g., for an athlete who gets beat up with heavy weights and responds better to lower intensities, it might be possible to peak them a week early and put them directly into a new exercise set with max strength loading for just a session or two (not long enough to get crushed, but enough for them to feel out the weights). Or, as a Bondarchuky "taper," you might change to a lighter exercise set if you've got an athlete who really benefits from bleeding off stress. I wonder what Peter and the rest of y'all think about this - depending on just how much flipping and tapering and travel and other changes that happen here, maybe I'm describing exactly what's happening already?
@ReactiveTrainingSystems 2 ай бұрын
I/we have always found MX blocks to be tricky, so I try to avoid them. In Powerlifting, since we compete once with long breaks between, I don't find the need for MX except in situations where things went in an unexpected direction. Then again, I always used the "terracing" approach that Derek Evely talks about.
@possiblypoet 2 ай бұрын
23:20 - Paulie talk starts
@user-zi8wh3wv2q 3 ай бұрын
real dumb lifting equiped without a spotter or safties. easy to lose control of the weight and get crushed
@ReactiveTrainingSystems 3 ай бұрын
Safeties are set in the power rack for that very reason! :)
@crumptonfamily9022 3 ай бұрын
Thank you
@TonyFontanesi 3 ай бұрын
Oh Great...now you've gone and done it. I have the itch to get back into single-ply. When my wife asks me why I'm dusting off my old gear, I'm gonna blame it on Mike T. 😆😆😆
@patrikhedqvist8075 3 ай бұрын
This will be a blast to follow 😈🔥 Let's go Mike!
@billwinter8386 3 ай бұрын
You can do it, Mike! We believe, we believe, we believe in Big Mike T!!!
@earthxmover 3 ай бұрын
Excited to see what you put up back in single ply! I just started doing raw and single ply and the learning process has been fun.
@Jeneric81 3 ай бұрын
9:32 ”Daddy’s busy, this is our chance!”
@michaeltuchscherer9322 3 ай бұрын
Every time.
@muhammedalikaymak9892 3 ай бұрын
thanks for the subtitles 🙏
@user-kz3uw4hs1k 3 ай бұрын
Great insights Ross. Thank you for posting this. I have been working with John @ RTS for a couple of years and what I viewed as limits in 2022 are now the stepping stones that we put down to get to this point.
@ReactiveTrainingSystems 3 ай бұрын
You're welcome. Glad this was beneficial for you. That is really awesome to hear. John is great at what he does and grateful to have him on the team.
@TonyFontanesi 4 ай бұрын
Great podcast - I thoroughly enjoyed this topic since I deal with various soft tissue pain almost constantly. I really wish I could find a local practitioner who is keyed into athletes and their challenges/needs.
@joel5956 4 ай бұрын
Mike's injury sounds very similar to the issue I was having with my glute/hip for about a year. I thought that there might have been some correlation with squat depth so I played around with squatting with chains and squatting to a high box, but I wasn't gaining any traction progressing those variations without causing flair ups. It did wind up being the "spinal sheer" scale that was the most productive tool for getting things better. Early on, I had tried out high bar squats and was still having flair ups. But eventually I got around to front squats and, whether it was from the upright posture or that enough time had passed, I was able to train that lift and make progress. Then high bar started feeling good and eventually I was able to low bar squat again. That's not to say that "spinal sheer" is inherently bad or anything, but it was a useful way of thinking about different movements and ordering them to get back to training the movement I wanted.
@leoangio_sl 4 ай бұрын
I'm italian, huge thanks for the subtitols!
@wii7876 4 ай бұрын
Again. Nothing we can hang out hat on other than watch and observe that we can often get wrong by your own admission . Simple straightforward answers would be golden 😂
@wii7876 4 ай бұрын
Complete waste of time you helped no one with this , you told us nothing we can use in practice, find a system is not helpful
@wii7876 4 ай бұрын
Can someone translate this to plain English, simple concise points not mumble please
@FelixKg09 4 ай бұрын
Its 50-60% PLUS 20-30% Chains and bands Doing 12x3 on bench with 80% in free weight and bands will have a effect Okay, blaine says it later
@barrieschure2400 4 ай бұрын
*Promosm* 🌹
@Marcpaastien 5 ай бұрын
Great video!
@ReactiveTrainingSystems 5 ай бұрын
Thank you!
@user-kz3uw4hs1k 5 ай бұрын
The RTS method of training is effective because it is individualized and regularly modified based on the athlete's response. You all are great @ solving the puzzle of strength!
@ReactiveTrainingSystems 5 ай бұрын
Thank you!
@andrewjessop3140 5 ай бұрын
I’m pretty sure I was John’s athlete talking about floors and ceilings haha
@dhruva8106 5 ай бұрын
Coaching seems more like experiments with epistemology! Very fun!
@Smithster80 5 ай бұрын
Do you only regulate top set loads with RPE? Say if the lifter fatigues very quickly and back off relative intensity increases quickly
@MassPoker 5 ай бұрын
u prescribe yourself rpe on backdowns as well. if u are one to get fatigued easily id recommend trying ascending sets which has worked wonders for me
@ReactiveTrainingSystems 5 ай бұрын
We use a plethora of loading protocols. Some of those will only use RPE to benchmark a top set then use % based back off work. x1 @8, 70%x5x5 for example. Others we may do x1 @8 x3 @9 x3 @7. Or we may use x3 @7, x3 @8, x3 @9. They all have different nuances and places they work best.