Fundamentals of Designing Relative

Strength Training Programs

© 1982-2016, Poliquin Group™

© 1982-2016, Poliquin Group™

 Relative Strength Training
Universal Errors
1. Failing to place optimal tension on muscle
fibers

2. Activating the threshold for GTOs

© 1982-2016, Poliquin Group™

 Isometrics

• Muscle contractions without a change in joint

angle or muscle length
• Used to arouse the nervous system and
desensitize the proprioceptors
• Pauses between the eccentric and concentric
contractions, reduces elastic energy stored in
muscles and tendons

© 1982-2016, Poliquin Group™

 Isometrics

• Can overload a muscle using isometrics up to

115% of concentric strength
• Post-Activation Potentiation (PAP) increases
motor unit activation
• PAP increases muscle sensitivity to calcium
ions

© 1982-2016, Poliquin Group™

 Isometric Progressions

1. Adding a 3-5 second pause between

eccentric and concentric range of motion

2. Adding a 3-5 second pause ¼ in the

eccentric range of motion (Heavy Supports)

3. Deadstop training

© 1982-2016, Poliquin Group™

 Myotatic Method

• Amount of elastic energy produced is

dependent on the speed of the eccentric
contraction
• By dropping quickly, but under control, you
maximize elastic energy and activate the
myotatic reflex
• Myotatic reflex is a protective mechanism to
prevent tearing of the muscle
© 1982-2016, Poliquin Group™
 Drop Sets

• Method for continuing an exercise with lower

weight after they have reached concentric
failure
• Produce high levels of lactic acid/hydrogen
ions
• Only to be performed with exercises the
athlete can perform well, due to the high
levels of fatigue generated
© 1982-2016, Poliquin Group™
 Drop Sets

• Lactic acid buffering systems can be made

more efficient
• Introduce Drop Sets with the last exercise(s)
and with each exposure, progress to the
earlier exercises

© 1982-2016, Poliquin Group™

 1-6 Method

• Another technique making use of PAP

• Stimulates the nervous system, desensitizes
proprioceptors, synchronizes recruitment and
firing of muscle fibers

© 1982-2016, Poliquin Group™

 Cluster Training

• 5 repetitions with 10-20 seconds rest

between each repetition
• Short intra-set rest periods allow for
regeneration of ATP

© 1982-2016, Poliquin Group™

 Relative Strength Periodization
Cycle 1
6-8 3-5 5-7 2-3

Heavy
Isometric Hold at Isometric Hold at
Drop Sets Isometric
Bottom - Unilateral Bottom - Bilateral
Supports

© 1982-2016, Poliquin Group™

 Relative Strength Periodization
Cycle 2

4-6 2-3 3-5 1-2

1-6 Method Myotatic Drop Sets Clusters

© 1982-2016, Poliquin Group™

 Training Split 1

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Upper Lower Off Upper Lower Off Off

Lower Upper Off Lower Upper Off Off

© 1982-2016, Poliquin Group™

 Training Split 2

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6

Arms Legs Off Legs Off Off

Legs Arms Off Torso Off Off

© 1982-2016, Poliquin Group™

 Phase 1
Lower – Isometric Pauses
Exercise Sets Reps Tempo Rest
A1. DB Split Squat 4 6-8 2210 90 sec
A2. Unilateral Lying Leg Curl 4 6-8 2210 90 sec

B1. DB Front Step Up 3 12-15 2010 75 sec

B2. 45 degree Back Extension 3 10-12 2012 75 sec

C. Standing Calf Raise 3 12-15 2210 60 sec

© 1982-2016, Poliquin Group™

 Phase 1
Upper – Isometric Pauses
Exercise Sets Reps Tempo Rest
A1. Decline Neutral-grip DB Press 4 6-8 2210 90 sec
A2. Kneeling One-arm Row 4 6-8 2210 90 sec

B1. One-arm Standing DB Press 3 8-10 2210 75 sec

B2. Unilateral Neutral-grip Pulldown 3 8-10 2012 75 sec

C. DB External Rotation on Knee 3 8 4010 60 sec

© 1982-2016, Poliquin Group™

 Phase 2
Arms – Isometric Pause at Bottom
Exercise Sets Reps Tempo Rest
A1. Scott EZ-bar Curl 6 4 3210 100 sec
A2. Dips 6 4 3210 100 sec

B1. Seated Hammer Curl 4 6-8 3011 90 sec

B2. Triceps Pressdown 4 6-8 3011 75 sec

© 1982-2016, Poliquin Group™

 Phase 2
Legs – Isometric Pause at Bottom
Exercise Sets Reps Tempo Rest
A1. Squats Heels Elevated 6 4 3210 100 sec
A2. Leg Curl Toes Out 6 4 3210 100 sec

B1. BB Split Squat 4 6-8 3110 90 sec

B2. Romanian Deadlift 4 6-8 3110 90 sec

© 1982-2016, Poliquin Group™

 Phase 2
Torso – Isometric Pause at Bottom
Exercise Sets Reps Tempo Rest
A1. Decline BB Bench Press 6 4 3210 100 sec
A2. Seated Rope Handle Row 6 4 3210 100 sec

B1. Incline DB Press 4 6-8 3110 90 sec

B2. Supinated Pulldown 4 6-8 3011 90 sec

© 1982-2016, Poliquin Group™

 Phase 3
Arms – Drop Sets
Exercise Sets Reps Tempo Rest
A1. DB Hammer Curl 5 7, 7, 7, 5, 5 4010 90 sec
A2. Decline EZ-bar Triceps Extensions 5 7, 7, 7, 5, 5 4010 90 sec

B1. BB Curl 4 8/8 3010 75 sec

B2. Triceps Pressdown V Bar 4 8/8 3010 75 sec

© 1982-2016, Poliquin Group™

 Phase 3
Legs – Drop Sets
Exercise Sets Reps Tempo Rest
A1. BB Squat Heels Elevated 5 7, 7, 7, 5, 5 4010 90 sec
A2. Leg Curl Toes In Dorsiflexed 5 7, 7, 7, 5, 5 4010 90 sec

B1. BB Squat 4 8/8 3010 90 sec

B2. Leg Curl Toes Out 4 8/8 3010 90 sec

© 1982-2016, Poliquin Group™

 Phase 3
Torso – Drop Sets
Exercise Sets Reps Tempo Rest
A1. Incline DB Press 5 7, 7, 7, 5, 5 4010 90 sec
A2. Bent-over DB Row 5 7, 7, 7, 5, 5 4010 90 sec

B1. Flat DB Press 4 8/8 3010 90 sec

B2. Seated Row 4 8/8 3010 90 sec

© 1982-2016, Poliquin Group™

 Phase 4
Lower – Heavy Supports
Exercise Sets Reps Tempo Rest
A1. Squat Support 8 1 10 second hold 60 sec
A2. Squat 8 3 3010 240 sec

B1. DB Lunges 3 6-8 3010 90 sec

B2. Leg Curl 3 4-6 4010 90 sec

© 1982-2016, Poliquin Group™

 Phase 4
Upper – Heavy Supports
Exercise Sets Reps Tempo Rest
A1. Flat BB Bench Support 8 1 10 second hold 60 sec
A2. Flat BB Bench Press 8 3 3010 240 sec

B1. Seated DB Press 3 5-7 3010 100 sec

B2. Pronated Pulldown 3 4-6 4010 100 sec

© 1982-2016, Poliquin Group™

 Phase 5
Arms – 1-6 Method
Exercise Sets Reps Tempo Rest
A1. Scott EZ-bar Reverse-grip Curl 6 1, 6, 1, 6, 1, 6 4010 120 sec
A2. Dips 6 1, 6, 1, 6, 1, 6 4010 120 sec

B1. Standing BB Curl 4 1, 6, 1, 6 4010 120 sec

B2. Pronated-grip Pulldown 4 1, 6, 1, 6 4010 120 sec

© 1982-2016, Poliquin Group™

 Phase 5
Legs – 1-6 Method
Exercise Sets Reps Tempo Rest
A1. Front Squat 6 1, 6, 1, 6, 1, 6 4010 120 sec
A2. Glute-Hamstring Raise 6 1, 6, 1, 6, 1, 6 4010 120 sec

B1. Back Squat 4 1, 6, 1, 6 4010 120 sec

B2. Lying Leg Curl 4 1, 6, 1, 6 4010 120 sec

© 1982-2016, Poliquin Group™

 Phase 5
Torso – 1-6 Method
Exercise Sets Reps Tempo Rest
A1. BB Standing Shoulder Press 6 1, 6, 1, 6, 1, 6 4010 120 sec
A2. Chin-up 6 1, 6, 1, 6, 1, 6 4010 120 sec

B1. Flat BB Press 4 1, 6, 1, 6 4010 120 sec

B2. Seated Row 4 1, 6, 1, 6 4010 120 sec

© 1982-2016, Poliquin Group™

 Phase 6
Upper - Myotatic
Exercise Sets Reps Tempo Rest
A. Incline BB Bench Press 8 3 Myotatic 30X0 240 sec

B1. Seated DB Press 4 4-6 3010 100 sec

B2. Chin-up 4 4-6 4010 100 sec

© 1982-2016, Poliquin Group™

 Phase 6
Lower - Myotatic
Exercise Sets Reps Tempo Rest
A. Squat 8 3 Myotatic 30X0 240 sec

B1. BB Lunges 4 6-8 3010 100 sec

B2. Lying Leg Curl 4 4-6 4010 100 sec

© 1982-2016, Poliquin Group™

 Phase 7
Arms – Drop Sets
Exercise Sets Reps Tempo Rest
A1. Hammer Curls 5 3/1/1 3010 150 sec
A2. Dips 5 3/1/1 4010 150 sec

B1. Incline DB Curl 3 6-8 3010 90 sec

B2. Incline EZ-bar Triceps Extensions 3 6-8 4010 90 sec

© 1982-2016, Poliquin Group™

 Phase 7
Legs – Drop Sets
Exercise Sets Reps Tempo Rest
A1. Squat Heels Elevated 5 3/1/1 3010 150 sec
A2. Leg Curl Plantarflexed 5 3/1/1 4010 150 sec

B1. BB Lunge 3 6-8 3010 90 sec

B2. Romanian Deadlift 3 6-8 4010 90 sec

© 1982-2016, Poliquin Group™

 Phase 7
Torso – Drop Sets
Exercise Sets Reps Tempo Rest
A1. Flat BB Bench Press 5 3/1/1 3010 150 sec
A2. Chin-up 5 3/1/1 4010 150 sec

B1. Incline DB Bench Press 3 6-8 3010 90 sec

B2. Bent-over BB Row 3 6-8 4010 90 sec

© 1982-2016, Poliquin Group™

 Phase 8
Arms – Clusters
Exercise Sets Reps Tempo Rest
A1. BB Curl 5 (5x1) 4010 150 sec
A2. Dips 5 (5x1) 4010 150 sec

B1. Scott EZ Bar Curl 3 4-6 4010 100 sec

B2. Hairline Press 3 4-6 2210 100 sec

© 1982-2016, Poliquin Group™

 Phase 8
Legs – Clusters
Exercise Sets Reps Tempo Rest
A1. Front Squat 5 (5x1) 4010 150 sec
A2. Lying Leg Curl Toes Out 5 (5x1) 4010 150 sec

B1. Back Squat 3 4-6 4010 100 sec

B2. Lying Leg Curl Toes In 3 4-6 2210 100 sec

© 1982-2016, Poliquin Group™

 Phase 8
Torso – Clusters
Exercise Sets Reps Tempo Rest
A1. Incline BB Bench Press 5 (5x1) 4010 150 sec
A2. Pull-up 5 (5x1) 4010 150 sec

B1. Decline DB Bench Press 3 4-6 4010 90 sec

B2. Seated Parallel-grip Row 3 4-6 2210 90 sec

© 1982-2016, Poliquin Group™