Progression Models for Strength: Selection Process

[lou_smeets]

Note: I want to apologize in advance for asking a ton of questions, I don’t normally do this. I just really want to grasp the concept of loading types, progression models and their applications to various loading schemes. I’m sorry if I’m being too greedy, I’ll leave it up to you if you wish to answer them or not of course.

@Christian_Thibaudeau

The double progression works best with intermediate lifters or beginners with solid technique already. While it can work with advanced lifters, because the later already have a pretty high strength level, progression might be very slow with the double progression model, requiring you to stick with the method for several months.

So the progression model for advanced lifters would probably be either ramping up, percentage based or the ‘fixed weight progression’ as used in your OCTS system?

Which progression model is better suited for linear blocks (like most PT’s are using)?

@lou_smeets

And finally you also have a popular option amongst PT’s where you stick to a certain rep range, like 4-6 for example and try to increase load from set to set. As long as you’re staying within the range, you can add load from workout to workout.

This is not what you meant as a form of progression for advanced lifters/athletes right? I’m assuming you are talking about block periodization in which you prefer the use of either ascending volume or ascending intensity blocks?

What about loading schemes that aren’t standard sets like wave loading, pyramids, double pyramids etc.? The loading looks similar to double progression in the sense that you only increase weight on the next session if you managed to get all the rep targets but not in the sense that you use the same weight on all sets since the reps are either increasing or decreasing.

@Christian_Thibaudeau

on eccentric day, during the accumulation phase I typically shoot to increase the duration of the eccentric phase while keeping the same reps and at least keeping the same weight. Same thing for the stato-dynamic day in which he either add holds (e.g. from 1 to 2 to 3 per rep) and/or the duration of the holds.

@Christian_Thibaudeau

The fixed weight progression model is something I use mostly with beginners as well as people who are intimidated by adding more weight to the bar.

It’s difficult for me the see the difference in context between these two alineas. I always thought that increasing tempo, reps or sets while keeping the same weight were all a form of fixed weight progression.

While my topic was about strength, would you say that the double progression model really shines when hypertrophy or absolute strength (only during accumulation phases to accumulate maximally effective reps) is the goal? Or is it best used only when using linear periodization or phases of 6 + weeks?

@Christian_Thibaudeau

If I’m using the omni-contraction system

I’m struggling to give the OCTS system a proper place and progression in a training split other than your traditional 3x/week full body split. Is this a topic that you will cover in your future remake of the OCTS course?

Thank you for your feedback and interest.