Light/Heavy Weight Training

Introduction Alternate high and low repetition ranges or workloads Each workout cycle or every two workout cycles (e.g. alternate every week) or alternative sample programs: 3 Day a Week (full body workout) Sun Mon Tues Wed Thur Fri Sat X W X W X W X   Heavy   Light   Medium   4 Day a Week (2 day split workout) Sun Mon Tues Wed Thur Fri Sat X A B X A B X   Heavy Light   Light Heavy   Alternatively, XHHXLLX Ideal for intermediate or advanced trainee Implement after a series of strength plateaus have been encountered due to chronic overtraining. or despite changing exercises periodically. Can be integrated with altering workload regimen. Example programs Power option Heavy days: 3-4 reps, light days: 5-6 reps Suitable for Olympic-style weightlifts Strength program: Heavy days: 6-8 reps, light days: 10-12 reps Endurance / strength program: Heavy days: 8-10 reps, light days: 12-15 reps or Heavy days: 6-9 reps, light days: 10-15 reps Endurance option: Heavy days: 20-30 reps, light days: 40-50 reps or Heavy days: 15-25 reps, light days: 30-50 reps Suitable for abdominal training See low volume method and Periodization Sample Log Increase weight on respective workout approximately 2.5% - 10% when the upper repetition range has been achieved Pink "4" on exercise (5) below signifies minimum repetition range has not been achieved RED repetitions mark reaching upper repetition range BLUE numbers mark new resistances recorded for the next time that particular repetition range is performed Sample Medium - Light - Heavy Log   Trial Medium Light Heavy Medium Light Heavy Exercise  Reps 8-10 11-15 5-7 8-10 11-15 5-7 1) Barbell Deadlift 495 / 6 475 / 8 455 / 13 495 / 7 475 / 455 / 535 / 2) Lever Seated Leg Curl 180 / 9 180 / 10 155 / 12 200 / 5 190 / 155 / 200 / 3) Barbell Step-up 180 / 15 245 / 8 210 / 12 275 / 6 245 / 210 / 275 / 4) Lever Seated Calf Press 350 / 13 400 / 9 350 / 15 450 / 6 400 / 375 / 450 / 5) Lever Seated Reverse Calf Press 200 / 8 200 / 9 175 / 11 240 / 4 200 / 175 / 225 / Endurance Option Reps 25-35 40-50 15-20 25-35 40-50 15-20 6) Incline Leg Hip Raise 30deg/30 30deg/31 horiz / 40 vert / 15 30deg/ horiz / vert / 7) Cable Kneeling Crunch 12 / 40 15 / 30 12 / 42 18 / 20 15 / 12 / 18 / This sort of log can be adapted for programs of varying percentages of predicted 1 rep max Replace rep ranges (i.e. 8-10, 5-7, etc.) with percentages (80%, 85%, etc.) Optional Light / Heavy shorthand log Multiple columns (Light & Heavy) spaced apart of initial resistance for each exercise Only record new resistance (in next column) if upper repetition range is achieved A light / heavy protocol can be implemented on exercises where one resistance is too light and the next resistance is too heavy. Example: Too light: 20 lbs x 13 reps Too heavy: 25 lbs x 4 reps Dilemma with proportionally large resistance increments If a too-heavy resistance is continually used, little muscular endurance can be achieved to progress in repetitions If a too-light resistance is continually used, little muscular strength can be achieved to progress in resistance Sample Full Body Weight Training Program for Athlete Mon Wed Fri Clean L H   Snatch H   L Jerk or Military Press L   H Deadlift   L H Squat H   L Overhead or Front Squat, or Plyo Jumps L H   Bench Press or Chest Dip   H L Incline Press or Jammer H L   Rows H   L Pulldowns or Pull-ups   L H Leg Curls L H   Four-way Neck Machine   L H Sit-ups, Twisting Sit-ups, or Leg Hip Raise L L L Exercises are not necessarily performed in order listed L (light): <80% 1RM H (heavy): >80% 1RM Suggested Readings Rhea MR, Ball SD, Phillips WT, Burkett LN., A comparison of linear and daily undulating periodized programs with equated volume and intensity for strength. J Strength Cond Res. 2002 May;16(2):250-5. Rhea MR, Phillips WT, Burkett LN, Stone WJ, Ball SD, Alvar BA, Thomas AB., A comparison of linear and daily undulating periodized programs with equated volume and intensity for local muscular endurance., J Strength Cond Res. 2003 Feb;17(1):82-7. Hunter GR, Wetzstein CJ, McLafferty CL Jr, Zuckerman PA, Landers KA, Bamman MM. High-resistance versus variable-resistance training in older adults. Med Sci Sports Exerc. 2001 Oct;33(10):1759-64.