Create custom set and rep schemes with {STMr} – Module 5: Vertical Planning

Create Custom Set and Rep Schemes With {STMr}

Vertical Planning – Part 1

Terminology in strength training prescription and planning is a shit show. It is my attempt (still ongoing, though) that, through the Agile Periodization framework, I try to organize it in a more systematic and “phenomenological” way.

Having said that, I prefer to use the following terms:

  • Horizontal planning
  • Vertical planning
  • Phase-to-phase transition/planning

Horizontal planning is a planning approach that wrestles with variations within the same progression step (e.g., when the same movement slot is repeated twice a week).

Vertical planning is a planning approach that wrestles with variations (and progression) across progression steps (e.g., how to progress a movement slot across weeks).

Phase-to-phase transition/planning is an approach that wrestles with variations between training phases. Most importantly, it is key to implement long-term progressive overload by adjusting the planning 1RM. Again, this is within the Agile Periodization framework for prescribing and planning strength training.

Thus, although progressive overload can be implemented in vertical planning, I think it needs to be distinguished between progression/variations implemented within that planning approach. Better yet, progression implemented within vertical planning is only a form of variations, in my humble opinion.

I prefer to utilize the terms mentioned before to avoid confusion with progression, variation, and progressive overload.

In this first video of the Vertical Planning module, I will go further into the details and provide further explorations of horizontal planning.

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Course Overview

Module 1: Introduction

Module 2: Reps-Max Relationship

Module 3: Adjustments

Module 4: Progression Tables

Module 5: Vertical Planning

Module 6: Set and Rep Schemes

Module 7: Estimation and Individualization

I am a physical preparation coach from Belgrade, Serbia, grew up in Pula, Croatia (which I consider my home town). I was involved in physical preparation of professional, amateur and recreational athletes of various ages in sports such as basketball, soccer, volleyball, martial arts and tennis. Read More »

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