This is another article on the topic of escalating loading ramps. I suppose some people would call my version of escalating loading ramps non-linear periodization, or undulating periodization. Whatever you want to call it, this training strategy has the potential to help you gain strength.
The escalating loading ramp design in this article is based on eight ramps that combine into an eight week plan. Each ramp consists of three workouts which are performed over the course of a week, and each ramp starts with light lifting and the load is increased throughout the week.
The first ramp is nearly flat which means that there is only a mild increase in load over the course of three workouts. However, each successive ramp grows steeper which means that the amount of loading from workout to workout increases from ramp to ramp. The last ramp is very steep as it starts out light and finishes very heavy.
The ramps of the last two weeks actually grow progressively lighter at the start and middle of each week while growing heavier at the end of each week. In other words, there is a tapering back or a deload phase that occurs at the start and middle of each of the last two weeks.
The eight week plan for escalating loading ramps is presented below:
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Escalating Loading Ramps |
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| Perform each exercise listed for the number of sets and reps listed. The poundages of each workout should be performed with the percentage of your single rep max indicated as 1 RM | |||
| Exercises | Exercises | Exercises | |
| Bench Press
Overhead Press Lat Pulldown Squat |
Bench Press
Lat Pulldown Squat |
Bench Press
Deadlift |
|
| Monday | Wednesday | Saturday | |
| Week 1 | 60% of 1 RM
4 sets x 10 reps |
62% of 1 RM
6 set x 5 reps |
65% of 1 RM
2 set x 10-12 reps |
| Week 2 | 60% of 1 RM
4 sets x 10 reps |
65% of 1 RM
6 sets x 5 reps |
70% of 1 RM
2 sets x 8-10 reps |
| Week 3 | 62% of 1 RM
4 sets x 10 reps |
67% of 1 RM
5 sets x 5 reps |
75% of 1 RM
2 sets x 6-8 reps |
| Week 4 | 62% of 1 RM
4 sets x 10 reps |
70% of 1 RM
5 sets x 5 reps |
80% of 1 RM
2 sets x 4-6 reps |
| Week 5 | 65% of 1 RM
3 sets x 10 reps |
72% of 1 RM
4 sets x 5 reps |
85% of 1 RM
2 sets x 2-4 reps |
| Week 6 | 65% of 1 RM
3 sets x 10 reps |
75% of 1 RM
4 sets x 5 reps |
90% of 1 RM
2 sets x 1 reps |
| Week 7 | 60% of 1 RM
4 sets x 10 reps |
70% of 1 RM
4 sets x 5 reps |
95% of 1 RM
1 sets x 1 rep 1 x 10 60% |
| Week 8 | 60% of 1 RM
2 sets x 10 reps |
65% of 1 RM
3 sets x 5 reps |
100% plus
1 set x 1 rep go for new PR |
When considering whether you should try a strength training program, I generally suggest that you evaluate whether your current training is leading to progress. If it is, keep doing it. If it is not, consider another training strategy. If your goal is to gradually work up to a heavy single rep max over a couple of months, the escalating loading ramp strategy in this article is one of the options that you can consider. May God bless you with the best of training.