#9 - The Wide, Wide World of Intermediate Training
04/28/22 • 59 min
Much ink has been spilled about the so-called novice linear progression, the basic starter program for new lifters outlined in Mark Rippetoe's Starting Strength Basic Barbell Training 3rd Edition as well Practical Programming for Strength Training (co-written by Andy Baker). And as Dan points out, the novice linear progression contains everything you really need to know about programming -- a series of submaximal yet challenging workouts (progressive overload) accumulated over time will yield lasting strength adaptations.
The same is true of intermediate programming, however the landscape looks much different. There is a brief initial phase sometimes referred to as "early intermediate," in which a lifter can set weekly PR's. That phase does not last long, however, and soon the lifter finds himself frequently retreading the same weights and rep ranges before a PR can be found. This is normal, Andy reminds us, and the focus of training must change to reflect the fact that all-time PR's won't happen frequently anymore.
Instead, Andy says, we should focus on moving our floor up over time. Every lifter has a floor and a ceiling for each lift. Lifters, especially powerlifters, typically think of their ceiling as their all-time PR, usually set at a meet or during a phase in their training in which they have peaked for maximum 1RM performance. While we do want those 1RM's to move up over time, it's impossible for a lifter to stay peaked for more than a very short period of time -- a week at most. Instead, intermediate lifters can work to increase their floor, the amount of weight they can lift on their worst day, as a more reliably and sustainable measure of progress.
Andy Baker
Blog: www.AndyBaker.com
IG: @bakerbarbell
Owner of Kingwood Strength & Conditioning
Co-author of Practical Programming for Strength Training
Co-author of The Barbell Prescription: Strength Training for Life After 40
Dan Flanick
IG: @coachdanflanick
Much ink has been spilled about the so-called novice linear progression, the basic starter program for new lifters outlined in Mark Rippetoe's Starting Strength Basic Barbell Training 3rd Edition as well Practical Programming for Strength Training (co-written by Andy Baker). And as Dan points out, the novice linear progression contains everything you really need to know about programming -- a series of submaximal yet challenging workouts (progressive overload) accumulated over time will yield lasting strength adaptations.
The same is true of intermediate programming, however the landscape looks much different. There is a brief initial phase sometimes referred to as "early intermediate," in which a lifter can set weekly PR's. That phase does not last long, however, and soon the lifter finds himself frequently retreading the same weights and rep ranges before a PR can be found. This is normal, Andy reminds us, and the focus of training must change to reflect the fact that all-time PR's won't happen frequently anymore.
Instead, Andy says, we should focus on moving our floor up over time. Every lifter has a floor and a ceiling for each lift. Lifters, especially powerlifters, typically think of their ceiling as their all-time PR, usually set at a meet or during a phase in their training in which they have peaked for maximum 1RM performance. While we do want those 1RM's to move up over time, it's impossible for a lifter to stay peaked for more than a very short period of time -- a week at most. Instead, intermediate lifters can work to increase their floor, the amount of weight they can lift on their worst day, as a more reliably and sustainable measure of progress.
Andy Baker
Blog: www.AndyBaker.com
IG: @bakerbarbell
Owner of Kingwood Strength & Conditioning
Co-author of Practical Programming for Strength Training
Co-author of The Barbell Prescription: Strength Training for Life After 40
Dan Flanick
IG: @coachdanflanick
Previous Episode
#8 - Barbell Training for Athletes Pt. 3: Why Athletes Must Train for Strength
Andy and Dan wrap up their discussion of training for athletes with a deep dive into why strength is the most important thing an athlete should train for... but not the ONLY thing.
Andy Baker
Blog: www.AndyBaker.com
IG: @bakerbarbell
Owner of Kingwood Strength & Conditioning
Co-author of Practical Programming for Strength Training
Co-author of The Barbell Prescription: Strength Training for Life After 40
Dan Flanick
IG: @coachdanflanick
Next Episode
#10 - Training Splits and the Magic of the Four-Day Split
Andy and Dan continue their outline of intermediate programming with an exploration of the various training splits lifters can use to organize their training after the novice phase. While Andy advocates a three-day full body split for novice lifters, he also encourages most lifters who can to adopt a four-day upper/lower split when they tranisiton into the intermediate phase. The reasons for this are many, but one big advantage of the four-day split is the ability to accumulate more volume in a single workout while keeping the workouts fairly short.
However, there are many ways to slice and dice the four-day split beyond a simple upper/lower split, and ways to make a three-day split work for intermediate lifters as well.
Andy Baker
Blog: www.AndyBaker.com
IG: @bakerbarbell
Owner of Kingwood Strength & Conditioning
Co-author of Practical Programming for Strength Training
Co-author of The Barbell Prescription: Strength Training for Life After 40
Dan Flanick
IG: @coachdanflanick
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