Mar 7, 2021
Darin, Trent, and Charity convene for another coaches corner, this time offering some strategies for lowering systemic stress while programming for the intermediate lifter.
The intermediate lifter with some training history on her belt -- we sometimes refer to these lifters as "middle intermediates" -- has a problem when it comes to programming. On one hand, since they are pretty far along the adaptation curve, they need a large amount of stress in the weight room to drive further strength adaptation. On the other hand, too frequent bouts of high intensity (very heavy) sets as well as too frequent bouts of high volume (lots of reps) sets cause become difficult to recover from. These workouts tend to take a few days, if not longer, to recover from, and if done too frequently the lifter may start to experience joint pain. This is doubly true for the master's lifter, who needs to find the sweet spot between just enough stress but not so much that he feels torched for days after a workout.
In this episode, Trent, Darin, and Charity offer a few different models for programming in this phase of training, with the special needs of Master's lifters in mind.
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