Microcycles Course

Module 5: Advanced RTS Concepts – Part 2

Mike Tuchscherer continues the discussion of advanced RTS concepts and in this Part 2, he covers (1) singles training, (2) density training, and (3) overload training. Singles training involves performing singles at around @8RPE or @9RPE before performing a prescribed top set. This is very similar to the concept of over-warm-up. Mike explains how and when to use this technique and what are the common pitfalls to avoid.

Density training involves setting up a specific time interval (e.g. 12min) and prescribing as many total reps across multiples sets, usually at the specific weight on the bar. This is a very interesting technique to be used after the top set and Mike explains the nuances of implementing it properly.

Overload training represents performing an overload before performing working sets. Overload can mean multiple things, but it often refers to heavy walk-out or maybe even isometric work. Take for example Squats x5 @9RPE with one down set (using Load drop). The overload training might look something like this:

Overload Working sets
190kg x 10sec holding 150kg x 5 @7
190kg x 10sec holding 160kg x 5 @8
190kg x 10sec holding 170kg x 5@9 (top set)
190kg x 10sec holding 160kg x5 @9 (down set)

Mike explains how he implements overload technique to combine principles of overload and specificity and what are the common things to watch for.

Together with previously discussed Load drop, Rep drop, and Repeats, these advanced RTS techniques represent very useful tools in your toolbox, regardless if you are a powerlifting coach or strength coach.

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Course Navigation

Module 1: Background Knowledge

Module 2: Exercise Selection

Module 3: Template Design

Module 4: RTS Toolkit

Module 5: Advanced RTS Concepts

Module 6: GPP Programming