When it comes to planning a linear periodization cycle, some lifters will find they are much better off if they forget about basing their weekly poundages on percentages. These lifters often base their training on how many reps they want to leave in the tank at the end of their sets from week to week.
Reps In The Tank
Reps in the tank refers to how many reps you can still perform when stopping a set short of max reps to failure. For example, if you only perform 10 reps when you could have done 13 reps when pushing for max reps to failure, then you have stopped your set 3 reps short of max reps to failure. If you stop 3 reps short of max reps to failure, it means that you have left 3 reps in the tank. Likewise, if you stop your set 2 reps short of max reps to failure, you are leaving 2 reps in the tank, and if you stop your set 1 rep short of max reps to failure, you are leaving 1 rep in the tank.
RPE = Rating of Perceived Exertion
Some lifters use RPE, which stands for Rating of Perceived Exertion. RPE is based on a scale of 1 to 10, where 10 is the highest effort, and is the same as training to failure where no reps are left in the tank. A 9 is 1 less than 10 and means that you leave 1 rep in the tank. An 8 is 2 less than 10 and is the same as leaving 2 reps in the tank, and a 7 is 3 less than 10 and is the same as leaving 3 reps in the tank. As you can see, the RPE scale is equivalent to reps in the tank. This being the case, I will simply use the term, “reps in the tank.” for the rest of the article.
It Takes Practice
It may take some experience to know what 3 reps in the tank feels like compared to 2 reps in the tank, or 1 rep in the tank, but with practice you will be able to discern the difference.
5 Blocks
As you proceed through a 12 week training cycle with 5 training blocks, each block will be defined according to the amount of reps performed for each set throughout the block. You can see how this works as you examine the 5 training blocks that are listed below:
Block 1: Do 10 reps per set during weeks 1 and 2
Block 2: Do 8 reps per set during weeks 3, 4, and 5
Block 3: Do 5 reps per set during weeks 6, 7, and 8
Block 4: Do 3 reps per set during weeks 9 and 10
Block 5: Do 1 rep per set during weeks 11 and 12
Leave 3, 2, or 1 Reps In the Tank
Linear periodization cycles are based on adding weight to your lifts every week of the cycle. When planning how many reps you should leave in the tank each week, understand that the weights will be lightest at the start of each block. You will generally start each block with 3 reps in the tank, or 2 reps in the tank. As you proceed through a training block, you will be adding weight. The result is that you will finish the first block with 2 reps in the tank, and all the other blocks with only 1 rep in the tank. The exception is the last block as you will be going for a personal record and may finish with no reps in the tank.
Beware of Starting Too Heavy
The last block of the cycle that is written below starts with only 1 rep in the tank. However, when considering the first four blocks, beware of starting with only 1 rep in the tank as you may fall short of the number of reps that you are required to perform at the end of the block. Don’t let this happen. Plan your linear periodization programs based on success, not failure.
A Sample 12 Week Cycle
If you apply these concepts when writing out a complete 12 week training cycle, you would perform the following sets and reps for each exercise as you proceed through the cycle:
Block 1: 10 reps per set
Week 1: 2 to 4 sets x 10 reps (leave 3 reps in the tank)
Week 2: 2 to 4 sets x 10 reps (leave 2 reps in the tank)
Block 2: 8 reps per set
Week 3: 2 to 4 sets x 8 reps (Leave 3 reps in the tank)
Week 4: 2 to 4 sets x 8 reps (leave 2 reps in the tank)
Week 5: 2 to 4 sets x 8 reps (leave 1 rep in the tank)
Block 3: 5 reps per set
Week 6: 2 to 4 sets x 5 reps (leave 3 reps in the tank)
Week 7: 2 to 4 sets x 5 reps (leave 2 reps in the tank)
Week 8: 2 to 4 sets x 5 reps (leave 1 rep in the tank)
Block 4: 3 reps per set
Week 9: 2 to 4 sets x 3 reps (leave 2 reps in the tank)
Week 10: 2 to 4 sets x 3 reps (leave 1 rep in the tank)
Block 5: 1 rep per set
Week 11: 2 sets x 1 rep (leave 1 rep in the tank)
Week 12: Work up to a record single rep max.
Individual Differences
Please understand that lifters are individuals and individuals vary in regard to what is ideal. I say this because the ideal amount of reps in the tank needs to be adjusted according to what works best for each lifter. You may need to increase or decrease the recommended reps in the tank by 1 rep. However, I would caution you about getting carried away with huge adjustments to what is listed.
A Series of Mini Peaks
It is important to understand that most linear periodization programs are not based on training to failure every week or going for a personal record in terms of max reps every week. The reason for this is because constantly training to failure and pushing for personal records every week can easily lead to burnout. The intensity should rise and fall to form a series of mini peaks throughout a 12 week cycle. You should hit a mini peak at the end of each block of the same reps. The intensity will then fall each time you transition into a new block as this is designed to help you to recover from the peak of intensity that just occurred at the end of the previous block. This strategy is built into all sensible linear periodization programs in order to help you avoid burnout and help you reach a final peak at the end of the training cycle.
If It Doesn’t Work
If the intensity that you use from week to week doesn’t seem to work, understand that the problem may not be the amount of intensity, as it may be that you are off target with the amount of volume or frequency.
The Right Frequency Is Important
Most powerlifters benefit from benching 2 to 3 times per week, squatting once or twice per week, and deadlifting once per week. However, some may need more, and some will do better with less. You must experiment to find what works best.
The Right Volume is Important
When it comes to selecting the amount of training volume for each exercise, most lifters will benefit from doing 2 to 4 work sets per exercise. The exact number is an individual matter and requires experimentation to find what works best. You may be able to do more sets at the start of each block because you are leaving more reps in the tank. The more reps you leave in the tank, the less fatigued you will feel at the end of each set which may allow you to do one or two more sets than you can do at the end of the same block when the weight and intensity will be higher.
The last article discussed how to implement linear periodization in conjunction with percentage training. This article is for those who would rather base their weekly poundages on reps in the tank. The next article will be a discussion on how to pick your weights by starting with the final weight that you want to hit at the end of the cycle, and counting back each week to find your starting weight. Best of training to you.