{"id":3914,"date":"2020-12-07T12:04:43","date_gmt":"2020-12-07T19:04:43","guid":{"rendered":"https:\/\/strengthsenseiinc.com\/?p=3914"},"modified":"2021-08-31T14:58:13","modified_gmt":"2021-08-31T20:58:13","slug":"long-term-program-design-made-simple","status":"publish","type":"post","link":"https:\/\/strengthsenseiinc.com\/2020\/12\/07\/long-term-program-design-made-simple\/","title":{"rendered":"Long-Term Program Design Made Simple"},"content":{"rendered":"

\"\"<\/p>\n

 <\/p>\n

How to schedule popular workouts for maximal results<\/em><\/h6>\n

By Strength Sensei CP<\/p>\n

Publication Date: 2001<\/p>\n

 <\/p>\n

My favorite workouts for athletes take into consideration all the major loading parameters of program design, including sets, reps, tempo, and rest periods. For convenience, it\u2019s possible to design long-term training programs using combinations of these workouts. I want to share with you how to arrange four of the most popular workouts to increase strength, muscle mass, and decreasing bodyfat.<\/p>\n

Four of the most popular workouts I\u2019ve written extensively about are German Body Comp, German Volume Training, 1-6 Training System, and the Maximal Weights Method. Let\u2019s call each of these workouts \u201ctraining phases.\u201d Here is how I would schedule them:<\/p>\n

Phase 1: German Body Composition. <\/strong>This phase provides a very sound general conditioning base. It should lean you out considerably and improve your anaerobic endurance. Your maximal strength probably won\u2019t go up too dramatically, but strength endurance should climb. In other words, you\u2019ll be able to do more reps at a given weight than you could otherwise. Of course, people with a high percentage of Type IIa fibers have made substantial gains in size on it. Contrast that with someone like me, who leans out from the program because of my heavy concentration of fast-twitch, IIb fibers.<\/p>\n

Phase 2: Maximal Weights. <\/strong>After a phase of high-volume training, such as with German body comp, your nervous system will welcome an intensification phase like this one. Using heavy weights, low reps, and a high number of sets, the maximal weights method strengthens the link between the nervous system and the muscular system. The program will make your maximal strength levels soar so you can start the following hypertrophy phase at a higher-than-normal level of overload.<\/p>\n

\"\"Using heavy weights for multiple sets strengthens the link between the nervous system and the muscular system.<\/span><\/h6>\n

\u00a0<\/strong><\/p>\n

Phase 3: German Volume Training. <\/strong>In a nutshell, for those of you who aren\u2019t familiar with GVT, it consists of performing 10 sets of 10 on specific exercises. Since you\u2019ll be coming directly off a strength phase, your average load for this type of hypertrophy training will be high. Therefore, you can expect to apply a better overload, reaping more muscle mass gains than usual.<\/p>\n

Phase 4: The 1-6 Principle. <\/strong>I learned about this training system from Romanian weightlifting champion Dragomir Cioroslan. It finishes off your cycle nicely since it\u2019s a hybrid method that combines both strength and hypertrophy stimuli. Essentially, you perform a maximal single repetition for an exercise, then reduce the weight so you can grind out six reps. Repeat this sequence for several more sets.<\/p>\n

I\u2019d suggest doing each program for about three weeks, so this total road to \u201cbuffness\u201d would take about 12 weeks.<\/p>\n

 <\/p>\n

Photos by Milo\u0161\u00a0\u0160ar\u010dev<\/p>\n","protected":false},"excerpt":{"rendered":"

  How to schedule popular workouts for maximal results By Strength Sensei CP Publication Date: 2001   My favorite workouts for athletes take into consideration all the major loading parameters of program design, including sets, reps, tempo, and rest periods. For convenience, it\u2019s possible to design long-term training programs using combinations of these workouts. I […]<\/p>\n","protected":false},"author":10,"featured_media":3915,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"default","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"footnotes":""},"categories":[11],"tags":[],"yoast_head":"\nLong-Term Program Design Made Simple - Strength Sensei Inc<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/strengthsenseiinc.com\/2020\/12\/07\/long-term-program-design-made-simple\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Long-Term Program Design Made Simple - Strength Sensei Inc\" \/>\n<meta property=\"og:description\" content=\"  How to schedule popular workouts for maximal results By Strength Sensei CP Publication Date: 2001   My favorite workouts for athletes take into consideration all the major loading parameters of program design, including sets, reps, tempo, and rest periods. For convenience, it\u2019s possible to design long-term training programs using combinations of these workouts. I […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/strengthsenseiinc.com\/2020\/12\/07\/long-term-program-design-made-simple\/\" \/>\n<meta property=\"og:site_name\" content=\"Strength Sensei Inc\" \/>\n<meta property=\"article:published_time\" content=\"2020-12-07T19:04:43+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-08-31T20:58:13+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/Lead-2-6.jpeg\" \/>\n\t<meta property=\"og:image:width\" content=\"1376\" \/>\n\t<meta property=\"og:image:height\" content=\"1920\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Editorial Staff\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Editorial Staff\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/strengthsenseiinc.com\/2020\/12\/07\/long-term-program-design-made-simple\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/strengthsenseiinc.com\/2020\/12\/07\/long-term-program-design-made-simple\/\"},\"author\":{\"name\":\"Editorial Staff\",\"@id\":\"https:\/\/strengthsenseiinc.com\/#\/schema\/person\/e7ffbd73fd35ea950fa120ff55334dcf\"},\"headline\":\"Long-Term Program Design Made Simple\",\"datePublished\":\"2020-12-07T19:04:43+00:00\",\"dateModified\":\"2021-08-31T20:58:13+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/strengthsenseiinc.com\/2020\/12\/07\/long-term-program-design-made-simple\/\"},\"wordCount\":467,\"publisher\":{\"@id\":\"https:\/\/strengthsenseiinc.com\/#organization\"},\"image\":{\"@id\":\"https:\/\/strengthsenseiinc.com\/2020\/12\/07\/long-term-program-design-made-simple\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/Lead-2-6.jpeg\",\"articleSection\":[\"Training\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/strengthsenseiinc.com\/2020\/12\/07\/long-term-program-design-made-simple\/\",\"url\":\"https:\/\/strengthsenseiinc.com\/2020\/12\/07\/long-term-program-design-made-simple\/\",\"name\":\"Long-Term Program Design Made Simple - Strength Sensei Inc\",\"isPartOf\":{\"@id\":\"https:\/\/strengthsenseiinc.com\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/strengthsenseiinc.com\/2020\/12\/07\/long-term-program-design-made-simple\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/strengthsenseiinc.com\/2020\/12\/07\/long-term-program-design-made-simple\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/Lead-2-6.jpeg\",\"datePublished\":\"2020-12-07T19:04:43+00:00\",\"dateModified\":\"2021-08-31T20:58:13+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/strengthsenseiinc.com\/2020\/12\/07\/long-term-program-design-made-simple\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/strengthsenseiinc.com\/2020\/12\/07\/long-term-program-design-made-simple\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/strengthsenseiinc.com\/2020\/12\/07\/long-term-program-design-made-simple\/#primaryimage\",\"url\":\"https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/Lead-2-6.jpeg\",\"contentUrl\":\"https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/Lead-2-6.jpeg\",\"width\":1376,\"height\":1920},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/strengthsenseiinc.com\/2020\/12\/07\/long-term-program-design-made-simple\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/strengthsenseiinc.com\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Long-Term Program Design Made Simple\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/strengthsenseiinc.com\/#website\",\"url\":\"https:\/\/strengthsenseiinc.com\/\",\"name\":\"Strength Sensei Inc\",\"description\":\"\",\"publisher\":{\"@id\":\"https:\/\/strengthsenseiinc.com\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/strengthsenseiinc.com\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/strengthsenseiinc.com\/#organization\",\"name\":\"Strength Sensei Inc\",\"url\":\"https:\/\/strengthsenseiinc.com\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/strengthsenseiinc.com\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/logo_ss_new-01-1-1024x367-1.png\",\"contentUrl\":\"https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/logo_ss_new-01-1-1024x367-1.png\",\"width\":175,\"height\":63,\"caption\":\"Strength Sensei Inc\"},\"image\":{\"@id\":\"https:\/\/strengthsenseiinc.com\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/strengthsenseiinc.com\/#\/schema\/person\/e7ffbd73fd35ea950fa120ff55334dcf\",\"name\":\"Editorial Staff\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/strengthsenseiinc.com\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/d7f2ce0a56fbd70e0d9734ef6c6e8eaf?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/d7f2ce0a56fbd70e0d9734ef6c6e8eaf?s=96&d=mm&r=g\",\"caption\":\"Editorial Staff\"},\"url\":\"https:\/\/strengthsenseiinc.com\/author\/editorial-staff\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Long-Term Program Design Made Simple - Strength Sensei Inc","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/strengthsenseiinc.com\/2020\/12\/07\/long-term-program-design-made-simple\/","og_locale":"en_US","og_type":"article","og_title":"Long-Term Program Design Made Simple - Strength Sensei Inc","og_description":"  How to schedule popular workouts for maximal results By Strength Sensei CP Publication Date: 2001   My favorite workouts for athletes take into consideration all the major loading parameters of program design, including sets, reps, tempo, and rest periods. For convenience, it\u2019s possible to design long-term training programs using combinations of these workouts. I […]","og_url":"https:\/\/strengthsenseiinc.com\/2020\/12\/07\/long-term-program-design-made-simple\/","og_site_name":"Strength Sensei Inc","article_published_time":"2020-12-07T19:04:43+00:00","article_modified_time":"2021-08-31T20:58:13+00:00","og_image":[{"width":1376,"height":1920,"url":"https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/Lead-2-6.jpeg","type":"image\/jpeg"}],"author":"Editorial Staff","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Editorial Staff","Est. reading time":"2 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/strengthsenseiinc.com\/2020\/12\/07\/long-term-program-design-made-simple\/#article","isPartOf":{"@id":"https:\/\/strengthsenseiinc.com\/2020\/12\/07\/long-term-program-design-made-simple\/"},"author":{"name":"Editorial Staff","@id":"https:\/\/strengthsenseiinc.com\/#\/schema\/person\/e7ffbd73fd35ea950fa120ff55334dcf"},"headline":"Long-Term Program Design Made Simple","datePublished":"2020-12-07T19:04:43+00:00","dateModified":"2021-08-31T20:58:13+00:00","mainEntityOfPage":{"@id":"https:\/\/strengthsenseiinc.com\/2020\/12\/07\/long-term-program-design-made-simple\/"},"wordCount":467,"publisher":{"@id":"https:\/\/strengthsenseiinc.com\/#organization"},"image":{"@id":"https:\/\/strengthsenseiinc.com\/2020\/12\/07\/long-term-program-design-made-simple\/#primaryimage"},"thumbnailUrl":"https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/Lead-2-6.jpeg","articleSection":["Training"],"inLanguage":"en-US"},{"@type":"WebPage","@id":"https:\/\/strengthsenseiinc.com\/2020\/12\/07\/long-term-program-design-made-simple\/","url":"https:\/\/strengthsenseiinc.com\/2020\/12\/07\/long-term-program-design-made-simple\/","name":"Long-Term Program Design Made Simple - Strength Sensei Inc","isPartOf":{"@id":"https:\/\/strengthsenseiinc.com\/#website"},"primaryImageOfPage":{"@id":"https:\/\/strengthsenseiinc.com\/2020\/12\/07\/long-term-program-design-made-simple\/#primaryimage"},"image":{"@id":"https:\/\/strengthsenseiinc.com\/2020\/12\/07\/long-term-program-design-made-simple\/#primaryimage"},"thumbnailUrl":"https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/Lead-2-6.jpeg","datePublished":"2020-12-07T19:04:43+00:00","dateModified":"2021-08-31T20:58:13+00:00","breadcrumb":{"@id":"https:\/\/strengthsenseiinc.com\/2020\/12\/07\/long-term-program-design-made-simple\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/strengthsenseiinc.com\/2020\/12\/07\/long-term-program-design-made-simple\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/strengthsenseiinc.com\/2020\/12\/07\/long-term-program-design-made-simple\/#primaryimage","url":"https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/Lead-2-6.jpeg","contentUrl":"https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/Lead-2-6.jpeg","width":1376,"height":1920},{"@type":"BreadcrumbList","@id":"https:\/\/strengthsenseiinc.com\/2020\/12\/07\/long-term-program-design-made-simple\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/strengthsenseiinc.com\/"},{"@type":"ListItem","position":2,"name":"Long-Term Program Design Made Simple"}]},{"@type":"WebSite","@id":"https:\/\/strengthsenseiinc.com\/#website","url":"https:\/\/strengthsenseiinc.com\/","name":"Strength Sensei Inc","description":"","publisher":{"@id":"https:\/\/strengthsenseiinc.com\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/strengthsenseiinc.com\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/strengthsenseiinc.com\/#organization","name":"Strength Sensei Inc","url":"https:\/\/strengthsenseiinc.com\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/strengthsenseiinc.com\/#\/schema\/logo\/image\/","url":"https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/logo_ss_new-01-1-1024x367-1.png","contentUrl":"https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/logo_ss_new-01-1-1024x367-1.png","width":175,"height":63,"caption":"Strength Sensei Inc"},"image":{"@id":"https:\/\/strengthsenseiinc.com\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/strengthsenseiinc.com\/#\/schema\/person\/e7ffbd73fd35ea950fa120ff55334dcf","name":"Editorial Staff","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/strengthsenseiinc.com\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/d7f2ce0a56fbd70e0d9734ef6c6e8eaf?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/d7f2ce0a56fbd70e0d9734ef6c6e8eaf?s=96&d=mm&r=g","caption":"Editorial Staff"},"url":"https:\/\/strengthsenseiinc.com\/author\/editorial-staff\/"}]}},"_links":{"self":[{"href":"https:\/\/strengthsenseiinc.com\/wp-json\/wp\/v2\/posts\/3914"}],"collection":[{"href":"https:\/\/strengthsenseiinc.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/strengthsenseiinc.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/strengthsenseiinc.com\/wp-json\/wp\/v2\/users\/10"}],"replies":[{"embeddable":true,"href":"https:\/\/strengthsenseiinc.com\/wp-json\/wp\/v2\/comments?post=3914"}],"version-history":[{"count":1,"href":"https:\/\/strengthsenseiinc.com\/wp-json\/wp\/v2\/posts\/3914\/revisions"}],"predecessor-version":[{"id":3917,"href":"https:\/\/strengthsenseiinc.com\/wp-json\/wp\/v2\/posts\/3914\/revisions\/3917"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/strengthsenseiinc.com\/wp-json\/wp\/v2\/media\/3915"}],"wp:attachment":[{"href":"https:\/\/strengthsenseiinc.com\/wp-json\/wp\/v2\/media?parent=3914"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/strengthsenseiinc.com\/wp-json\/wp\/v2\/categories?post=3914"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/strengthsenseiinc.com\/wp-json\/wp\/v2\/tags?post=3914"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}