art icle s.e lit e f t s.

co m

http://articles.elitefts.co m/training-articles/co ncurrent-strategies-in-strength-training-part-1/

Concurrent Strategies in Strength Training, Part 1

This is part one of a three-part series. Concurrent training by def inition means training to achieve multiple training goals at the same time. Concurrent training in the iron game was made popular by the Westside Barbell Club and Louie Simmons, who erroneously called it conjugate (which is a term coined by Yuri Verkhoshanski to describe a method that utilizes a delayed training ef f ect, training residuals, and other f ancy adaptational terms) instead of concurrent. Parallel and mixed training are synonymous with concurrent. Why is concurrent training such a hot topic lately? Because, in theory, when you utilize sequential training (traditional or linear training), you constantly move away f rom the qualities youve just developed, and going by the rule use it or lose it, you start detraining those qualities (if there is no maintenance work aimed at maintaining those qualities). Block training (conjugate training or the conjugate sequence system), which was developed by Yuri Verkhoshanski, is a special f orm of sequential training organized into blocks. Each block is aimed at producing strong, delayed training ef f ects by utilizing concentrated loading (which induces overreaching). T he blocks are conjugated into specif ic sequences so the training residuals and delayed training ef f ects are maximally used at the most important time of the year (competition period, meets, matches, etc.). On the other hand, concurrent training tries to develop all important qualities at the same time. T his approach, as any other, has its own pros and cons. T he biggest advantage of the concurrent approach is the parallel development of all qualities. T he biggest disadvantage is af ter some time (or with the most advanced athletes), you simply cant develop all of the important qualities at the same time without risking overtraining and limiting potential training ef f ects. T his is where a modif ication of concurrent training comes into play. T he modif ication is simple and is based on training emphasis. You still train all of the qualities, but you emphasize only a f ew of them while maintaining others. T hen you switch. In my previous articles, I conf used this modif ication of concurrent training (emphasis methods) with the conjugate sequence system and block training. T hat was my mistake. Although it is very similar to block training, it is not block training, nor is it the conjugate or conjugate sequence system. It is modif ied concurrent training. T his little rant of mine is aimed at solving (or conf using you even more) this concurrent versus conjugate problem, which is the topic of this articleconcurrent strategies in strength training. So stay with me because the f un is just about to start. Basically, there are numerous goals that can be achieved with strength training. Depending on the author, there can be a dif f erent number of goals with dif f erent names f or them. For the sole purpose of this article, I will def ine those goals, mostly relying on Westside terminology. Maximal and relative strength T he goal is the development of maximal strength. T he method used f or developing this motor quality is the maximal ef f ort (ME) method. Explosive strength

T he goal is the development of explosive strength or the ability to produce great f orce in the least amount of time. T he method used f or developing this motor quality is the dynamic ef f ort (DE) method. Muscular hypertrophy T he goal is the development of muscular hypertrophy (without going into the debate about sarcoplasmatic versus myof ibrilar hypertrophy). T he method used f or developing this motor quality is the submaximal ef f ort (SE) method (mostly f or f unctional or myof ibrilar hypertrophy) and the repetition ef f ort (RE) method (mostly f or total or sarcoplasmatic hypertrophy). Muscular endurance T he goals are muscular endurance development, f at loss, anatomic adaptation, and sarcoplasmatic hypertrophy (depending on the context). Some also put vascularization, glycogen depletion, and mitochondria development as goals f or this method. T he method used f or developing this motor quality is the repetition ef f ort (RE) method. As you can see, even in this classif ication, there are conf licting areas regarding the goals and methods used. I know this classif ication can be criticized, broadened, and reduced, but its usef ul f or the purpose of this article, which is to describe how to use the dif f erent concurrent schemes to develop all of those goals at the same time. (And time is a very relative term. Just ask Einstein.) Achieving these f our goals (and thus motor qualities) is based on utilizing the dif f erent loading protocols (weight, reps, sets, tempo, rest) or methods. Each of the f our methods (ME, SE, DE, and RE) utilizes dif f erent loading protocols. T his is based on the repetition continuum or the idea that dif f erent goals can be achieved utilizing dif f erent reps per set. T here is a dynamic interaction between the variables of reps, sets, and loads. T he load used (percentage of 1RM) ultimately determines how many reps per set are done. T he reps per set used (or set time) ultimately determines how many total sets must be done. T he interaction between the three will af f ect what adaptation is realized. Although not all authorities agree, some believe that there is a continuum of adaptations, which may occur with dif f erent repetition sets. T his continuum is called the repetition continuum. According to Christian T hibaudeau (one of the coaches whos had much inf luence on my philosophy), this repetition continuum changes as the athlete advances. Here is the modif ied table f rom The Black Book of Training SecretsEnhanced Edition. Beginner Strength (ME) Functional hypertrophy (SE) Total hypertrophy (RE) Strength endurance (RE) 59 reps/set 1012 reps/set 1316 reps/set 1724 + reps/set Intermediate 37 reps/set 810 reps/set 1114 reps/set 1522 + reps/set Advanced 15 reps/set 68 reps/set 912 reps/set 1320 + reps/set

Another repetition continuum is presented by Lyle McDonald. Here is a modif ied classif ication of loading protocols (motor qualities) f rom his article, Periodization f or Bodybuilders. (It can be downloaded f rom Lyles website at www.bodyrecomposition.com.)

Type of training Strength training (ME) Intensive bodybuilding (SE) Extensive bodybuilding (RE)

Reps (%1RM) 15 (85% +) 46 (8085%) 68 (7580%) 1015 (7075%)

Rest 35 min 23 min 12 min 12 min 1 min

Tempo 3/0/X 34/0/1 3/0/2 3/0/2 2/0/2

Time under tension (T UT ) 20 sec or less 2030 sec 3040 sec 4060 sec 60120 sec

Really extensive bodybuilding (RE)

n/a (6065%)

Here is the repetition continuum f rom James Smith, author of High/Low Sequences of Programming and Organizing Training. ME (+ 90%) 13RM depending on strength preparedness SE (8090%) 47RM depending on strength preparedness, 410 repetition range RE (<80%) + 8RM, >8 repetitions DE (up to 80% f or Olympic lif ts/derivatives; up to 70% f or classic powerlif ts/derivatives) As I pointed out earlier, each author utilizes slightly dif f erent classif ications. However, look f or the common denominator. Every one of them classif ied the goal that they wanted to reach (motor quality), the method they used to reach it, and the loading protocol that determines that method (based on the repetition continuum). But guess what? Dif f erent people respond dif f erently to rep ranges. Some may grow by doing triples and doubles (three and two reps per set with 2RM and 3RM loads) and some may grow doing 15 sets. You wont grow if you dont eat though. T he same goes f or strength. Some may increase their strength by doing maxes while some may increase it by doing six sets. As coach T hibaudeau pointed out, those responses depend on the athletes level. However, Id like to add that it depends on the athletes characteristics (muscle f iber dominance) and nutritional status (caloric def icit, maintenance or def icit level, amount of protein and carbs). You may grow doing 5 X 5 or you may not. It depends on how much you eat, what other training you are doing, how you are sleeping, and many other f actors. What is the point of this? T he point is that I am NOT negating the existence of the repetition continuum, but rather I am trying to point out that it must be put into context (other training, athletes characteristics, nutritional status, recovery). With the concurrent approach to strength training, you are doing all of the mentioned methods (maybe not all of them depending on your philosophy) and youre trying to develop all of the qualities at the same time. It is possible to develop muscular hypertrophy and strength, but it is nearly impossible (except f or f at beginners and those coming f rom a long lay of f ) to develop strength and lose f at. And its even more impossible to lose f at and increase muscle mass. T his is why I said that things must be put into context and they must be goal oriented f or a given athlete. T hese problems are universal to other methods as well (sequential, alternating). T hey dont solely cause issues f or just the concurrent method. T he concurrent method solves some drawbacks of the sequential method (use it or lose it law) and utilizes the crossover ef f ect between methods.

What I mean by the crossover ef f ect is that doing ME training will increase the number of reps or weight used during RE and SE training, and RE and SE training will produce dif f erent stimuli to the muscles and central nervous system (variety) as well as increase muscle mass, which will in turn improve ME perf ormance. T he same thing goes f or the ME and DE methods. However, this crossover may become negative if the recovery capacities of the athlete are exceeded, and RE/SE work may impair ME/DE perf ormance and vice versa (as visible with advanced lif ters). T his is why smart planning with the concurrent approach is a must, and af ter some time (with most advanced athletes) a modif ied concurrent method must be used (emphasis on switch and maintenance loads). If you are still reading this and youre not conf used or sleepy and because I described everything I needed to describe, I can start talking about dif f erent strategies toward implementing the concurrent approach in real lif e strength training. Based on my current knowledge, Ive identif ied three groups of these strategies: rep schemes daily undulating periodization (DUP) priority lif ts Rep schemes T he simplest method of utilizing the concurrent approach to training is simply to do the whole rep continuum on a given exercise. In the f ollowing table, there is an example of straight sets (or sets across), which are most commonly used in strength training. Straight sets or sets across utilize the same number of reps with the same weight used. T hey are very popular and f amous f or their strength increasing and muscular mass building ef f ects. Some of the variations of the straight sets may be a narrow pyramid, descending and ascending sets, narrow stages, and narrow waves. T he only prerequisite is that the load and the reps done STAY in the SAME rep bracket (intensity zone) of the repetition continuum. T his way the work is aimed at achieving only one adaptation ef f ect (motor quality). Coach Charles Poliquin in his awesome book Reps and Sets proposed a 10 percent rule where he suggests that the load used in a given exercise should stay within a 10 percent zone of your 1RM. T his way you aim f or only one adaptation ef f ect and you avoid conf using the body. I dont know about you, but Ive noticed that straight sets are pretty boring. Ive also noticed that I have psychologically easier gains in strength when some kind of rep and load f luctuation (loading protocols) is used. But thats just me. I also believe in Poliquins recommendation of a 10 percent intensity zone. Some people dont. T his is why they utilize most, if not all, of a repetition continuum on a given exercise. T he most common methods to achieve this are wide pyramids, wide stages, and wide waves. A great number of lif ters have increased their strength and muscular mass utilizing straight sets (and being under the 10 percent rule without knowing it). However, a great number of them increased both their strength and muscular mass doing wide pyramids. Is their body conf used? Hell, I dont know! T he wide variations of stages, pyramids, and waves are based on utilizing all of (or most of ) the repetition continuum (or more than a 10 percent load f luctuation). Basically, you do a couple of sets in the ME zone, a couple of sets in the SE zone, and a couple of sets in the RE zone. How you organize the stuf f is actually what dif f ers between those methods. However, the common thing is that you do all of the reps f rom the repetition continuum and aim at increasing maximal strength, muscular hypertrophy, and muscular endurance at the same time, which is the major idea of concurrent training. Some examples of wide pyramids f ollow. Stay tuned f or part two!

Elite Fitness Systems strives to be a recognized leader in the strength training industry by providing the highest quality strength training products and services while providing the highest level of customer service in the industry. For the best training equipment, information, and accessories, visit us at www.EliteFTS.com.