Topic: Periodization/Loading

[Stephen_Wasylishen]

I've heard people structure their volume by counting reps, for example 1200 lifts over 4 weeks (550 week 1, 350 week 2, etc.)

What are some typical monthly and weekly progressions?

Is it correct that if one was using this approach (say shooting for 1000 reps a month) and following the Direct Approach plan all the assistance movements should count for reps(push press, mil press, squat, dead)?

[Sam McLean]

So I've not seen this as related to the "Direct Approach", but in Drechsler's "Weightlifting Encyclopedia", the chapter that outlines this loading scheme seems to lump assistance exercises in there when determining total volume.  You might not include rehab type exercises, such as terminal knee extensions and rotator cuff movements; or core isolation work, but I think everything else is included.

I've only counted monthly/weekly volumes for a short time, and it was a while ago, when most of my lifting was focused on powerlifting, so don't quote me on this.

[AlekoKouva]

I count tones a week...it fun lol

[Dave Almeida]

Assistance exercises are included but not the prehab exercises (rotator cuff / abs) like mentioned above.

[Rob Macklem]

I've heard people structure their volume by counting reps, for example 1200 lifts over 4 weeks (550 week 1, 350 week 2, etc.)

What are some typical monthly and weekly progressions?

Is it correct that if one was using this approach (say shooting for 1000 reps a month) and following the Direct Approach plan all the assistance movements should count for reps(push press, mil press, squat, dead)?

A lot of Soviet lifting periodization is roughly based on these 4 percentages
35,28,22,15 they equal 100% of MONTHLY load
So if you are doing 1000 reps in for example  a competition month
the weekly reps might be arranged
350 reps 1st week,280 reps 2nd week,220 reps 3rd wk, 150 reps in 4th wk(competition on Sat)
other variations
280,350,220,150

Interestingly if you train 4 days per week, the WEEK volume uses these same percentages(15,22,28,35)
example;Mon 35%,Weds15%, Thurs 28%, Sat 22%
5 days per week= 13,15,15,27,30
6 DAYS= 11,11,11,19,22,26
this is a miniscule part of the Soviet periodization model. Chernyk wrote a book "Methods of Planning Training" that would give an accountant a headache.

Assistance exercises count
load planned
snatches 20-30%
CJ 20-30%
Squats 20-30%
Sn Pulls 7-17%
CL pulls 4-12%
hypers 0-4%
press exercises 0-7%

[AlekoKouva]

Where can I buy his book?

[Stephen_Wasylishen]

Thanks! Rob - that's exactly what I was looking for.

The Direct Approach doesn't give volume guidelines for the long term. So I will use this as a reference.