Long-Term Programming in High-Tempo Environments
By David Ayscue, O2X Integrated Specialist
Traditional Training Methodologies
Strength and conditioning traditionally utilizes various forms of periodization, all with the goal of supercompensation that results in progression toward the intended physiological adaptation, whether that be strength, hypertrophy, aerobic ability, etc. The most common form of periodization, linear periodization, has been utilized by gym-goers and athletes alike, and involves incrementally progressing reps, sets and weight over the course of different training phases and adjusting those reps and sets based on the specific phase of the overall program. This methodology can be utilized for a significant amount of time and substantial progress can be achieved, but consistency is needed from both the environment and the individual who is performing the training. Traditional periodization is not as easily utilized in an irregular training environment, but when considering the goal of periodization one can structure their training phase accordingly to still progress towards their intended outcome, while utilizing periodization to guide their program in the long-term.
Training Realities
In the tactical realm, it is more common than not to be called to service quickly and without notice. When one begins to add other responsibilities like family, additional assigned tasks, or unforeseen obstacles of everyday life, the perfect training schedule can quickly become muddled and ineffective. To combat this reality when creating a long-term training program looking at frequency and intensity can be a great place to begin.
Frequency and Intensity
Contrary to what many trainees believe, the frequency needed to achieve progression is surprisingly low. Androulakis-Korakakis et al. (2020) found that one set of an exercise performed to failure at 70-85% of 1-repetition max (1RM) 2-3 times per week, while suboptimal, resulted in a statistically significant increase in strength. While this study highlights the lower limits of what is needed to achieve progression, the ultimate goal of periodization, this also highlights the importance of both frequency and intensity. If the correct intensity is not utilized the outcome will not be achieved. This does not mean that one should go to failure every set, every day, but this can be applied to programming and long-term periodization to make progression easier for individuals with hectic schedules.
Periodizing Programming with Unpredictable Schedules
Short-Term Programming
Using the study above as a guide, we can create a template that could be applied when individuals may not know when they will be called up, or when they may not know when their next gym session, run, swim, etc., will necessarily be. If an individual is utilizing a full-body approach (which may be the most realistic for many with erratic schedules), we could program a ‘focus’ of the day, and utilize the remaining time to touch on different movement patterns, energy system work, etc. Then, we could periodize the focus and assistance work over time to maintain a high frequency of training, which will help to avoid overtraining AND undertraining any specific movements. The example below illustrates one way in which these principles could be programmed with the goal of increasing strength in mind:
Day 1 (Upper Body Focus)
Warm-Up 5-10 min.
A1. Incline Bench Press 4x5 @ 1-2 RIR (Reps in Reserve)
B1. Front Squat 3x8-10 @ 1-2 RIR
C1. Romanian Deadlift 3x5 @ 2 RIR
C2. Dumbbell Row 3x8 @ 2 RIR
C3. Swiss Ball Leg Curl 3x10 @ 2 RIR
C4. Side Plank 3 x :30
With this day of the example program we prioritize an upper-body pressing exercise, and have a lighter lower-body exercise supplementing prior to a giant set that could be utilized to promote hypertrophy if longer rests are taken, or muscular endurance should shorter rest be taken between exercises. This would additionally be a time where one could change exercises, while still utilizing the same template. For each subsequent days, the focus of the session would change, and the remaining exercises would support the other movement patterns in a similar fashion. As stated previously, this will help individuals avoid overtraining and/or undertraining different movement patterns. The following example further provides a visual of what a subsequent day could look like:
Day 2 (Lower Body Focus)
Warm-Up 5-10 min.
A1. Barbell Back Squat 4x5 @ 1-2 RIR (Reps in Reserve)
B1. Dumbbell Bench Press 3x8-10 @ 1-2 RIR
C1. Single Leg Glute Bridge 3x5 @ 2 RIR
C2. Pull-Up 3x8 @ 2 RIR
C3. Seated Leg Curl 3x10 @ 2 RIR
C4. Back Extension 3 x 12 @ 2 RIR
As discussed, we shift the focus to the back squat for this day and supplement the other movement patterns with the remaining exercises. For those with extremely unreliable schedules who are frequently pulled away from the gym, this could be applied on consecutive days of a training cycle if they find the time to train two days in a row, but a day of conditioning or rest would be recommended on a third consecutive day.
Long-Term Program Periodization
Periodization would come into play as we progress this template over time and alter the intensity of our main focus. After 4-8 weeks, progressing to 5x3 at the same RIR would be a simple change that would increase the amount of load lifted. From there, the trainee could progress through phases of muscular endurance, hypertrophy, strength and power, and adjust the set and rep schemes accordingly. As periodization is usually thought of as a long-term approach to programming physical training, making adjustments to the short-term plan, while still keeping the intent of the current phase of the program, can be an effective strategy to pursue continuing improvements in physical capacities.
Summary
At the end of the day, should one look to pursue long-term physical progress, utilizing the principles of periodization in their programming, not necessarily the specific methods, can help individuals adjust based on their training realities. When in doubt, always reach out to a strength and conditioning professional to provide guidance and clear up any reservation you may have before beginning your training plan.
References
Androulakis-Korakakis, P., Fisher, J. P., & Steele, J. (2019). The minimum effective training dose required to increase 1RM strength in resistance-trained men: A systematic review and meta-analysis. Sports Medicine, 50(4), 751–765. https://doi.org/10.1007/s40279-019-01236-0
About O2X Integrated Specialist David Ayscue:
David Ayscue is an O2X On-Site Human Performance Specialist who specializes in Strength and Conditioning. He has trained collegiate and professional athletes, as well as tactical professionals, including serving as a strength and conditioning coach for the 1st Armored Division Combat Aviation Brigade (1AD CAB) at Fort Bliss and the Undergraduate Pilot Training (UPT) Program for the U.S. Air Force. David specializes in designing and implementing performance enhancement programs tailored to the unique demands of tactical and athletic populations.David’s career highlights include leading physical and educational sessions to optimize pilot performance at UPT and working with the 1AD CAB to create training programs for soldiers and leaders. He has also worked extensively with collegiate athletes, guiding the physical development of teams across multiple sports, including football, soccer, swim & dive, and tennis at the University of Richmond and Miami University. In addition to his work in collegiate and tactical settings, David has trained professional baseball athletes in the private sector. Across all his roles, he has been committed to helping individuals reach their peak physical potential by adapting to diverse needs and fostering environments for growth.David holds a B.S. in Kinesiology from Miami University and an M.Ed. in Organizational Leadership and Adult Learning from Park University. He is a Certified Strength and Conditioning Specialist (CSCS), Strength and Conditioning Coach Certified (SCCC), and a USA Weightlifting Level 1 (USAW-1) coach.