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Array Training: The Complete System
Posted on January 9, 2013 by Lucharilla
Array Training By Scott Dixon MA, CSCS, CISSN 1/9/2013 www.loslucharillafactory.com www.lucharilla.com In Loving Memory of Wesley Silveira aka Iron Addict Array Training, Part I: The Rationale and Setup By Scott Dixon, MA, CSCS, CISSN Array, noun,collection, considerable group
There are very few original ideas; instead, most new thought tends to be a synthesis of the work of others into a new order or arrangement. The form of training that I plan to articulate is a synthesis of many views, and I take no credit for those. Instead, what I hope to offer the reader is an innovative way to train for strength, hypertrophy and even strength endurance with some modifications. In a previous article, Prilepin on Hypertrophy Training, I used some original thoughts from Prilepin, and bastardized them for hypertrophy purposes. Some were dissatisfied with this, but I think they missed the point. The central point of the article went unstated, in that, the modified table limited the amount of work a trainee could do in a session, and that is one reason there weren’t multiple exercises and variations thereof. So, with that in mind, I continue to base my thoughts on that amount of work as it is a good starting point. To be clear from the outset, I have a bias. I hate long training sessions. Anything over an hour except in rare cases is too much for me and my clientele. Whether there is a physiological reason to do this, we’ll set that aside, but clearly, there is a psychological side to it. You can train hard, or you can train long, most trainees cannot do both at the same time. Intensity tends to decrease the longer the session goes on, so we want to avoid that hazard if we can. I also think that training efficiency is also often overlooked, in fact, most trainees don’t think about it at all. They just assume that a plan is efficient if it results in gains. And, arguably, there is some truth to that because it is hard to argue with results. However, what if those results could have been achieved with less time in the gym and maybe even less effort? That is where efficiency comes in, and simply, all I mean is doing the most amount of work in the least amount of time. If a training program is efficient it produces enough stimulus to get a desired effect, no more, no less. This allows then, potentially, for greater frequency, and more opportunity for progression, whether in physique or numbers. We all know about complex training, supersets, giant sets, cluster training, and variants of those where sequences of exercises are done. For the most part, these are efficient ways to train and tend to be result producing. More work is done in less time, in particular more quality work as it is generally chosen for a particular purpose. Array training is another variation of exercise sequencing, but with a bit different emphasis: it uses the primary multi-joint lifts (flat barbell bench press, shoulder press, squat, leg press, rows, chins, and deadlift) as the foundation, or Primary Movement of each training day. Secondary Movements are usually antagonistic movements, especially for upper body. But more importantly, Secondary Movements should be considered to bring up any existing weaknesses, either in movement or physique.
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yet use your strengths to complete the array. doesn’t reveal movement choice. But. Here’s how a bench press day might look. Given the desire to antagonistically pair movements with the bench press. while the secondary movements address weaknesses. so let’s say a bit about that. however. The Complex Array consists of the following sequence: Primary Movement (weak) Secondary Movement 1 (strong) Primary Movement (strong) Secondary Movement 2 (weak) Put your weaker Primary Movement earlier in the sequence.The Basic Array consists of the following sequence: Primary Movement Secondary Movement 1 Primary Movement Secondary Movement 2 The sequence. your needs may be different. and to do so. we modify it in a simple way. we choose two back movements. and get a sufficient amount of work for that bodypart(s) until their prioritization day but not too much that will affect recovery. Bench Press Day: . The benefits should be obvious: one movement is prioritized so the volume and intensity is greater on it. We use it to addresses weaknesses. This is a great way to start. This allows you to improve while fresh. there is likely a more efficient way to utilize the Primary Movement. Flat Barbell Bench Press Day: Primary Movement: Flat Barbell Bench Press Secondary Movement 1: Parallel Grip Chins Primary Movement: Flat Barbell Bench Press Secondary Movement 2: Machine Rows The basic pattern keeps the Primary Movement exactly the same where as the Secondary Movements are different. using the Basic Array. add variety. and your stronger Primary Movement later in the sequence. Here are some examples of what you could do.
Primary Movement: Bench Press (close grip) Secondary Movement 1: Neutral Grip Chins Primary Movement: Bench Press (competition grip) Secondary Movement 2: Machine Rows Shoulder Press Day: Primary Movement: High Incline Barbell Press (elbows in) Secondary Movement 1: Wide Grip Upright Rows (pulled to nipple line) Primary Movement: High Incline Barbell Press (elbows out) Secondary Movement 2: Front Pulldowns to the upper chest (elbows out) One deviation from the overall structure is that I normally throw in some direct arm work for a few cycles at the end of the shoulder press day and it looks like this. whether it is a bench/dip or row/chin emphasis. Primary Movement: Side Raises Secondary Movement 1: Dumbbell Bicep Curls Primary Movement: Side Raises Secondary Movement 2: Lying Dumbbell Triceps Extensions (neutral grip) Deadlift Day: Primary Movement: Deadlift (with shrug at top) Secondary Movement 1: Standing Weighted Crunches Primary Movement: Deadlift Secondary Movement 2: Underhand Grip Chins (I like this to decompress the spine) Squat Day: Primary Movement: Squat (narrow stance) Secondary Movement 1: Lunges (moderate stance) Primary Movement: Squat (wide stance) Secondary Movement 2: Leg Curl Leg Press Day: Primary Movement: Leg Press (with DL stance) . the arms get enough work. Other upper body days. especially given the frequency.
overhand grip) Secondary Movement 1: Flat Neutral Grip Dumbbell Presses Primary Movement: Low Pulley Cable Row (V-Handle. and 80-85% for your secondary movements. pulled into the lower abdomen) Secondary Movement 2: Low Incline Chest Flys Activating the Array The training effect desired determines how you set up the rest periods and number of times through the array. For strength: repetitions should be 1-3 on your primary movement and 3-6 on your secondary movements. For many.Secondary Movement 1: Hyperextensions or GHR Primary Movement: Leg Press (with SQ stance) Secondary Movement 2: Weighted Crunches Chin Day: Primary Movement: Chins (weak grip) Secondary Movement 1: Dips Primary Movement: Chins (strong grip) Secondary Movement 2: Dumbbell Shrugs Row Day: Primary Movement: Low Pulley Cable Row (shoulder width. That gives you at least three cycles through the exercises. with less weight a few times before starting the substantive work. Thirty minutes. pulled to nipple line. you will be done on that third cycle. do not worry about tempo. Rest periods should be two minutes between movements. and in many cases. lower the weight under control. Do not increase weight until you can get through the whole session. more does not need to be done. a form break. ++Tip : In my experience. You would repeat this for the remaining part of the hour or until you fail. in general is VERY effective on this. consider using 85%-90% of your current one repetition maximum for your primary movement. on any of your lifts. Given the higher percentage. which allows for four total minutes of rest before the primary movement is done again. The first week. We work on the assumption of training one hour or less including warm-ups. you want to initially shoot for thirty minutes of work post warm up. I would recommend just going through the array. Err on the side of fewer reps until your response can be evaluated. and . Warm-ups should be whole body so that no particular body part needs to be warmed up before that set.
probably the first two. In my opinion. This is one reason the 30 minutes of training. a form break. The first week. Definitely. General Observation #1: On strength days. about your third or fourth time through. you leave the gym feeling trashed or beaten up once the proper weight is chosen and used. Do not increase weight until you can get through the whole session. which is very effective. or the eccentric. One simple way to progress is to keep the weight the same. 3-4 cycles. ++Tip : In my experience. if you want to maximize your muscle growth. on your initial cycles. which allows for three total minutes of rest before the primary movement is done again. concentrate on getting all of your reps and sets done in the allotted time. or eccentric time such that by the end of the training cycle. High rep deadlifts are probably not the best exercise choice due to the potential for form breakdown. 2-3 seconds. ++Tip : Given the higher number of reps with lesser intensity. Rest periods should be no more than ninety seconds between movements. As well. introduce some tempo on the negative or eccentric only. Err on the side of fewer reps until your response can be evaluated. consider using 60%-70% of your current one repetition maximum for your primary movement. a form break. and 75%-80% for your secondary movements. Initially. For strength endurance: repetitions should be 10-12 on your primary movement and 10-12 on your secondary movements. On hypertrophy . However. You would repeat this array for the remaining part of the hour or until you fail. which can be accomplished by reducing rest periods. you won’t want to worry about tempo. Do not increase weight until you can get through the whole session. Err on the side of fewer reps until your response can be evaluated. Rest periods should be ninety seconds between movements. after warm-ups. start with the lowest percentages and the lowest reps. You would repeat this for the remaining part of the hour or until you fail. consider using 80%-85% of your current one repetition maximum for your primary movement. and 55%-65% for your secondary movements. works well because it will ensure you are recovered by the next session. The first week. The important thing is to find exercises that work well with the goal of your conditioning. but more about getting more cycles in over time. but get through the whole session. on any of your lifts. I wouldn’t be so much worried about the weight. on any of your lifts. I would shoot for four cycles through initially. and control it on the way up as well. On your later cycles. It may even involve pulling a sled as part of your lower body session. be sure to control the weight on the way down. so you will have to choose a substitute.move it as fast as possible on the way up. which allows for three total minutes of rest before the primary movement is done again. just worry about getting your repetitions and sets completed. but increase the negative. the burn becomes intense. you may have to switch to pulldowns instead of chins. you are using some consistent tempo on all your exercises and sets. For hypertrophy: repetitions should be 5-8 on your primary movement and 7-10 on your secondary movements. which puts most of you at about 35-40 minutes.
I will lay out some helpful splits that keep the frequency high while allowing for recovery. Adopting the twice a week paradigm doesn’t take this into account. Many would do well to start on the strength based array as they will likely be surprised at the results they get in terms of strength and hypertrophy. many trainees do better with more upper body frequency than lower body frequency. as long as the weight is conservative.days. In that article. To be clear. For instance. And. we want frequent sessions with the right amount of intensity and volume for optimal gains and growth. many trainees need more upper back work than they get. no more. if you are not fueled for this day. CISSN In Part I. But. Note how the number of repetitions basically correspond with the Primary Movement for the day. you will leave the gym feeling worked. the repetitions at a particular intensity determined the volume for the movement. I laid out the rationale and setup for Array Training. and what that shows is a general consideration about volume that is effective for a good majority of trainees. you will tank. I think that most training splits aren’t as efficient as they could be. and Back/Biceps/Legs. The strength session and the hypertrophy session will produce both strength and hypertrophy. but good. is optimizing recovery and allowing frequency to be effective. In Part II. and a standard twice a week split may not be optimal for correcting this kind of deficiency. I also have another bias. especially those who have been training the “beach muscles” for too long. More so. General Observation #3: In my previous article on Prilepin. simply. about halfway through. normally you feel good and might even have an endorphin high. . Training splits tend to work a body part or a movement with the same frequency. each is worked twice usually over four training days. I’ll also offer some troubleshooting advice. I mentioned some biases that I have in terms of shorter training sessions and training efficiency. Array Training: Part II: Splits and Troubleshooting By Scott Dixon. which requires a split that is efficient at producing the necessary stimulus. There is more similarity than difference. There are various problems with doing this for some trainees. The degree that each session does is dependent upon individual fiber makeup and other factors. thus on a typical Chest/Shoulders/Triceps. As creatures of habit and working off a seven day week. MA. on strength endurance days. General Observation #2: Strength and hypertrophy gains are not black and white. no less. As the weight goes up. Our goal. we plan our training in ways that may not be optimal. if you are fueled properly. CSCS. more overall fatigue is felt.
do some kind of pressing movement for the legs. None of these splits are set in stone. and vice-versa. Leg Press Day 10: Upper Body. you are also training back. The following split. is the one that has been used by myself and others. Primary Movement. this will be done in day numbers. The general idea is working the upper body one day and the lower body on another. or even training twice a week. Split 2 Day 1: Upper Body. you can map it accordingly to your daily life. given the Primary Movement choice must be done. Bench Day 2: Lower Body. Splits 1 and 2 utilize all movements. and none of them. one is being overloaded and the other is not. Bench Day 2: Lower Body. Primary Movement. the important thing is to do some kind of pressing movement. Rows Day 11: off Day 12: off Day 13 is Day 1 again.A word of caution. Primary Movement. Primary Movement. Chins Day 5: off Day 6: Lower Body. Remember one of the things I don’t like is basing training on a seven day week. If you cannot Squat. Primary Movement. Primary Movement. Try it for at least eight weeks as it will give you an honest assessment of your recovery and response. What is important to recognize is that any day you train chest. and I would recommend using it to start with if you need a lot of training variety. There is a lot of frequency involved so it is imperative you observe the one hour time limit or less if you decide to do Splits 1 or 2. Split 1 Day 1: Upper Body: Primary Movement. Primary Movement Shoulder Press and Arms Day 8: off Day 9: Lower Body. etc. However. Squat Day 3: off . If you cannot do Flat Barbell Bench Press. but with a few variations. Deadlift Day 3: off Day 4: Upper Body. We use the leg press days to give the lower back a rest but still train the legs sufficiently. Squat Day 7: Upper Body. Split 1. Primary Movement. So.
Split 3 Day 1: Upper Body. Primary Movement. Squat Day 3: off Day 4: Upper Body. and that is fine to do. Chins Day 5: Lower Body. Rows Days 11 and 12: off Day 13 is Day 1 Split 3 utilizes some Primary Movements. Primary Movement. Primary Movement. but with more rest. Squat Day 3: off Day 4: Upper Body. Primary Movement.Day 4: Upper Body. Primary Movement. Primary Movement. Rows Day 5: Lower Body. Deadlift Days 9 and 10: off Day 11: Day 1 Split 4 utilizes the basic layout of Split 3. Leg Press Day 6: off Day 7: Upper Body. Chins Day 5: Lower Body. Primary Movement. Primary Movement. Primary Movement Shoulder Press and Arms Day 8: Lower Body. Leg Press Day 9: off Day 10: Upper Body. Primary Movement Shoulder Press and Arms . Bench Day 2: Lower Body. Leg Press Day 6: off Day 7: Upper Body. The important thing is to keep the upper/lower rotation in effect and address your weaknesses. Primary Movement. Primary Movement. Primary Movement. Primary Movement. Bench Day 2: Lower Body. Deadlift Day 6: off Day 7: Upper Body. but not all. Primary Movement. Split 4 Day 1: Upper Body. Shoulder Press and Arms Day 8: Lower Body. Primary Movement.
Day 8: off Day 9: Lower Body. choose one: Squat. Bench Day 2: Lower Body. let it heal. Frequency is king given the overall set up and emphasis of this type of training. and not merely want to do.g. not deadlifting for a bunch of repetitions. and get back to the gym. Conclusion Training splits are guidelines for frequency. but don’t choose what you did on Day 4…. e. Rows. choose one that you didn’t do on Day 1. Try to incorporate a rest day after a squat or deadlift day. 3-4. but I think if you design your own you need to think about a couple of things. Split 5 Day 1: Upper Body. Deadlift Day 3: off Day 4: Upper Body. but with a different structure. Start with a basic split recommended here and . Splits 1 and 2 are ideal for someone who needs a lot of variety and is more interested in aesthetic improvement and hypertrophy gains.. you can likely train more often than you think. Day 5: Lower Body. One of the basic suppositions of Array Training is that you want to do just enough to cause damage to the muscle. especially the exercises chosen. choose one: Chins. Shoulders. These Splits are not set in stone. This would be a good way to train for strength. Primary Movement. Split 5 is for the advanced trainee who has a sufficient level of strength and size already—the trainee will know what they need to do. I haven’t listed a split for strength endurance in particular but that will be talked about in a later article. Leg Press. Splits can be set up in ways that require more or less frequency. Deadlift Days 10 and 11: off Day 12: Day 1 Split 5 is a rotation of movements you need to improve on. Days 6 and 7: off Day 8: repeat sequence from Day 1. Split 5 also works well for someone who has limited equipment. You choose the movement for day staying consistent with the upper/lower split. Most trainees would be best served by choosing Split 3 or 4 due to its simpler structure and the ability to focus on progressive overload. You would want to set that up differently. choose one that you didn’t do on Day 2. These splits best serve strength and hypertrophy gains. If you are keeping your time under an hour and are hitting the minimum number of cycles.
followed again by a short Deload before beginning the whole cycle again. Deloading just follows a reduction pattern in number of cycles and/or intensity from the previous week or weeks. Accumulation Phase -Accumulation Deload Intensification Phase -Intensification Deload A few general principles to help you determine the length of your Phases. I laid out the basic rationale and splits that can be effectively used for different purposes including strength and hypertrophy. more or less volume can be programmed by including or excluding cycles of exercises. This article sets a broader context that uses two different types of training in one cycle to promote both strength and hypertrophy gains. An Intensification Phase is one characterized by less volume and more intensity with the primary goal of strength. but keep the basic idea of the Array intact. From there modify it. That structure is effective will produce gains in both strength and hypertrophy when properly applied. Deloading is a reduction in volume. intensity.see how effective it is for you. CISSN In my previous two articles on Array Training. Let’s begin with some terminology and we will apply it. MA. and plan on increasing one . For instance. intensity is easily cycled with increases week to week in the training cycle. As well. Given the cyclical nature of the training. 1) The length of the Accumulation Phase is directly related to the progression of overall volume and intensity used. An effective ordering for the Intermediate trainee is to do an Accumulation Phase. Part III: Accumulation. or both for the main purpose of recovery. if you are using 55% with some tempo. and Deloading By Scott Dixon. Array training is well-suited for easy application of these concepts. Intensification. followed by a short Deload before beginning an Intensification Phase. Array Training. An Accumulation Phase is one characterized by more volume and less intensity with the primary goal of hypertrophy. CSCS.
to assess failure point . Accumulation Week 1: 4 cycles. you completed six cycles. 4 weeks of Accumulation. 3) Deloading after the Accumulation Phase should be done by a significant reduction in volume. First week. but understand the context of it. Where to start? A good place to start for the Intermediate trainee is a 4/1/3/1 week schedule. See the repetition and intensity suggestions in Article 1 of the series. That translates into a full week off every 9 weeks. Intensity is a double-edged sword. let’s consider those. Of course. and 1 week of Intensification Deload. too much too quickly doesn’t allow the proper adaptation. 4) Deloading after the Intensification Phase should be done by scheduled time off from strength and hypertrophy activities. and too little. 2) The length of the Intensification Phase is directly related planned increases in intensity and the decreases in volume. such as just hypertrophy or just strength. you can likely get another week or two in length than if you had chosen 65% to start with. you will have an idea of what needs to be shortened or lengthened depending on your goals. 1 week of Accumulation Deload. Your goal then over the next two weeks is to get to five cycles. On the surface this might seem problematic. you would deload with 2-3 cycles depending on how you feel. over too long will result in overtraining for many. you get 4 cycles and your form breaks. There is a lot more leeway for errors in the Accumulation Phase than in the Intensification Phase. This set up is a nice balance of hypertrophy and strength gains. If on your final week of the Accumulation Phase. 3 weeks of Intensification. Once you have run through that a few times. You are still working at the limits of your ability. Volume is decreased during the Intensification phase while Intensity is increased in order to finish the cycle with a different training effect and hopefully a solid strength gain. A full recovery is ideal before you begin your next set of phases. Hypertrophy emphasis The simplest way to get bigger is add more volume while keeping the same intensity. A good starting place is 50%.cycle a week. So. you have have two distinct goals.
Strength emphasis A proven way to get stronger is to take advantage of two things. Week 4: 5 cycles. use the deload week to begin supercompensation and carry that through the remaining Intensification phase. intensity in the 70-85% range of 1RM) Week 1: 5 cycles minimal. I have given some here to show the difference in how Accumulation and Intensity would be done. Week 5: Accumulation deload. assess the number of cycles needed with the new weight and continue with the same set up. attempt to complete even with minor form break towards the end but you completed it. . you want to start with more volume as a decrease in volume manifests a strength bump due to improved recuperation and more muscle mass. In the ideal case. Intensification Week 6: Increase weight on Primary Movement. complete all 5 in good form Week 2: 4 cycles. increase weight on first exercise only. Accumulation (Primaryreps in the 5-7 range. Week 8: Intensification Deload Week 9. 2 cycles. Week 3: 5 cycles. increase weight on the remaining exercises. Week 7: Keep the Primary Movement weight the same as the prior week. good form throughout.Week 2: 4 cycles. you want to come into Week 4 slightly overtrained. keep the rest the same. First. same reps as the previous week. you want to increase intensity while decreasing repetitions to work on form and improve inter and intra-muscular coordination and efficiency. See the repetition and intensity suggestions in Article 1 for more ideas. 4 cycles. This also allows improved recovery. shoot for the same reps but making every rep count in good form. Second.
but you might have to tinker with frequency as it might be too much as set up on most of the splits. Of course this assumes you are drug-free and have a “normal life” with the usual stress. Conclusion . I can imagine running a WSB version of this using the Primary Movements as MEs and Secondary Movements as DEs or REs. Week 4: Accumulation Deload. it is highly unlikely you will undertrain given the frequency of the proposed splits. You wouldn’t need the phases discussed previously. Another variant would be to follow the Hypertrophy or Strength emphasis using TUT during the Accumulation Phase. keep the first the same as the previous week. but what is most important is that you find the sweet spot in intensity and volume that allows continued gains. Given the nature of this style of training. increase weight on second. Variants There are many variants to this as well. 2 cycles. For hypertrophy you might use a 4/1/x/1 and for strength 2/1/x/1. intensity ramps over three weeks. and not using it during the Intensification Phase. Week 7 is 12 x 1 =12 @ 90-92%). 85-92% of 1RM) Week 5: 6 cycles (3 reps) Week 6: 8 cycles (2 reps) Week 7: 12 cycles (1 rep) Week 8: test It is important to note that in the Intensification phase. For your Secondary Movements. and no more than 85% of your 1RM. you will want to keep in the 4-6 rep range. The general principles of an hour or less total still apply as they restrict the amount of work that can be done and potentially overtrain. your intensity increases but your overall daily volume decreases (Week 3 is 4 x 5 minimally = 20 reps @ 85%.Week 3: 4 cycles. Intensification (Primary reps drop to 1-3 per exercise.
Rest periods should be no more than ninety seconds between movements. Array Training lends itself very well to conditioning work. on any of your lifts. and do so effectively. a form break. which allows for three total minutes of rest before the primary movement is done again. and 55%-65% for your secondary movements. Err on the side of fewer reps until your response can be evaluated. The first week.” If you come into this type of training with little to no conditioning. repetitions are normally higher. you should start at about 50% on your Primary Movement. it can be helpful to start with a multijoint movement for your Primary Movement. but remember the goal is to get through as many cycles as you can in one hour.There are many ways you could set an array up based on the basic template. Just be sure to honor the basic requirements about time and follow a split that allows as much frequency as possible without overtraining. consider using 60%-70% of your current one repetition maximum for your primary movement. Rest periods are kept shorter. So. I wrote. Array Training. They allow you to recover more given . The beauty of Array Training is that it allows a lot of freedom for the individual to set up something that is exactly what they need for continued gains. As previously mentioned. CISSN In the previous three articles. You would repeat this for the remaining part of the hour or until you fail. and a greater amount of work is done than with Hypertrophy/Strength training. In short. and I am sure some of you will. is that total time is what matters to Strength Endurance training. Part IV: Strength Endurance and Conditioning By Scott Dixon. but singlejoint movements for your Secondary Movements. MA. CSCS. the first time go light and see where you end up. the weight that was once very light may be heavy enough to struggle with. and how Array Training might be effectively used. It taxes the aerobic side of things much harder and lactic acid tolerance is greatly improved. “For strength endurance: repetitions should be 10-12 on your primary movement and 10-12 on your secondary movements. In Article I. I haven’t said too much about strength endurance and conditioning. By the end of the hour. To this same end. At the beginning it will seem very light. Do not increase weight until you can get through the whole session. the basic difference between Strength Endurance training and Hypertrophy/Strength training on the other hand. The goal is to select the proper intensity that allows the successful completion of as many cycles in one hour. and 40% on your Secondary Movements. you could plug a lot of different training methodologies into the basic array set up.
walking lunges.the lack of oxygen demand that multijoint can require. finish out the cycle you are on. heavy sled pulls. For Primary Movements I like kettlebell work (swings and snatches). Leg Press x 12 reps -rest 90 seconds Lunges x 12 reps each leg -rest 90 seconds Leg Press x 12 reps -rest 90 seconds Hyperextensions x 12 reps -rest two minutes and repeat What about straightforward conditioning work? The same overall Array template applies. If you reach the point to where this happens. Flat Dumbbell Presses x 10 reps –rest 75 seconds Front Pulldowns x 10 reps –rest 75 seconds Flat Dumbbell Presses x 10 reps –rest 75 seconds Side Dumbell Raises x 12 reps –rest two minutes and repeat A lower body strength endurance session might look like the following. How might a general conditioning (upper and lower body) session go? . Goblet Squats. Strength Endurance training usually results in a build up of lactic acid in the body. ½-3/4 speed sprints. Farmers Walks. When the body is not conditioned to tolerate lactic acid. dips. step-ups. you will be accustomed to this burn and be able to work through it on a regular basis. the “burn” remains between exercises and eventually becomes very uncomfortable and disabling. Prowler pushes and pulls. fat boy pull-ups and high rep band work for the upper body. but overall intensity is secondary to getting as much work done in as little as time as possible. you can incorporate more multijoint movements. and for Secondary Movements I like moderate sled pulling. Eventually. full-speed sprints. An upper body strength endurance session might look like the following. pushups done in a rack. band walks. Then as time goes on. and keep walking and moving for the remaining part of the hour.
x 20 seconds –rest 90 seconds and repeat. BW x 20 seconds -rest 40 seconds -Band Side Raises (stand on band). run fairly hard for 10 seconds and jog back -rest 40 seconds -Fat Boy Pullups. Dips. Another conditioning session with an upper body pressing emphasis might look like this. BW x 20 seconds -rest 40 seconds Moderate Sled Pulls—Backwards x 20 seconds -rest 40 seconds. Dips.Moderate Prowler Push x 20 seconds -rest 40 seconds Pushups in a Rack x 20 seconds –rest 40 seconds Moderate Prowler Pull x 20 seconds –rest 40 seconds Fat Boy Pullups x 20 seconds –rest 90 seconds and repeat for the rest of an hour Another conditioning session with a lower body emphasis might look like this. BW x 20 seconds -rest 40 seconds Band Pull-Aparts x 20 seconds -rest 90 seconds and repeat Another conditioning session with an upper body pulling emphasis might look like this. . KB Swings x 30 seconds –rest one minute Light Sled Pulls x 30 seconds (forward) –rest one minute KB Swings x 30 seconds –rest one minute Light Sled Pulls x 30 seconds (backwards) –rest two minutes and repeat. BW x 20 seconds -rest 40 seconds ¾ speed sprints. Fat Boy Pullups.
If a 5/3/1 works for you. Why can’t I just do a 5/3/1 or some other simple program and get the same gains? A1: Do what works for you. Why should I? A2: Trainer “X” might be right about you. Q2: Trainer “X” says I shouldn’t worry about tempo. And then once that is accomplished. Always remember to work from the premise you need to do one hour of work. intensity can be increased on the Primary Movement. more reps. or shorter rest periods. all of this seems so complicated. Part V: Eight Questions and Answers Scott Dixon. but cut the 90 seconds or whatever it is by 1/3 each week until you get down to what your other rest periods are. leaving everything else alone. But. rest periods. get stronger. Q1: Scott. especially if you have shitty programming. or even just get into better shape. then do it. Array Training is predominantly for intermediate and higher level trainees who have gotten stuck and need something different. . Keep everything else the same. This will allow you to get more cycles in an hour. and are not eating and getting enough rest. CSCS.–rest 90 seconds and repeat. let me entertain some questions that I know some of you will have. rest periods or exercise sequencing. Array Training. MA. CISSN So. weights. To that end. With the current trend of many writers and trainers online. You will want to adjust these first as you go on. if all of your variables are in order and you are still stuck. what I am proposing here goes against the grain with many of them. You have nothing to lose and much to gain. it is different and offers a trainee a great way to gain muscle. I like simple programming. Once that is adapted to. it is time to worry about those things and incorporate them into your training. Notice that all cycles end with double the rest period or better. the intensity of the Secondary Movements can be increased. Conclusion Strength Endurance and Conditioning Arrays are both effective ways to get into better shape and increase conditioning. Once you can complete the hour. intensity can be increased either through more weight.
I suspect however. why can’t I take my time? A5: You can do what you want to do and I would challenge you to experiment. That is how I normally train. the training frequency will get the best of you because you will be inclined to use the higher percentages. But. Q5: I’ve always trained more than an hour and recovered fine. It creates tension and anxiety. and get a partner to train with you. it is too much of a mess. It forces you to concentrate on the task at hand and get it done to the best of your ability. Q7: The way you have this laid out it requires that no one else is using the equipment in the gym. and enough variety on Secondary Movements while making training efficient time-wise. I have also used it with in-person clients. you can do what you want to do. I’ve incorporated a hybrid version where I alternate strength and hypertrophy weeks for upper body. Or. I doubt very seriously if you could pull it off during peak hours. Time is one way we limit what we do. I like the Array set up. I’ve run multiple monthly cycles. and strength and conditioning weeks for lower body. Q4: What do you think the greatest virtue is of using an array? A4: It allows enough work on multi-joint Primary Movements. I focus on my breathing and the next exercise when the clock tells me to go. mostly for strength endurance and conditioning. But. this is probably this biggest reason not to do this style of training. or if you want to hire someone online. I set a goal for myself and I seek to accomplish it in that time frame. I wouldn’t recommend it. the overall intensity may be too low if you completely recover between cycles during the session. Q8: How would you incorporate TUT work into hypertrophy days? . Get on something like Wendler’s 5/3/1. Do you have a way to do this in a commercial gym? A7: This is a legitimate concern. Q6: I am a beginner or novice. In my opinion. unless you have really good recovery.Q3: Have your trained this way yourself? A3: Yes. Psychologically. I think there is a difference in mindset if someone has an open ended training session. extensively. You can hold equipment for each other. can I do a version of Array Training? A6: Once again. let me touch on a different subject with this. Try to go during off-hours. hire Dan from Lucharilla to set you up.
primary. If your gains slow down.com www. nbsp.A8: I would initially run at least 6-8 weeks without TUT outside of controlling the weight on the way down and lifting it as quickly as possible. secondary. Lucharilla Web design by paomedia. week. Bookmark the permalink.loslucharillafactory. Do that for as long as it works. Run 6-8 weeks of that and repeat with the Secondary Movements. www. *Any other questions. training.com This entry was posted in Uncategorized and tagged movement. click the Ask Scott at the bottom of the post where this file was found. same TUT. ← Drinking the Kool-Aid Jugg Method & My Thoughts On Block Training → Leave a Reply You must be logged in to post a comment. then add TUT on your Primary Movement only. 4/1/x/1. .lucharilla.
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