The last two articles have focused on system 4 training which addresses four aspects of weight training to enhance consistent results. These articles focused on integrated training which refers to including all four training systems into a single workout. I understand that some lifters prefer addressing just one type of training in a given workout as opposed to integrating several types into a single workout. When just one type of training is done during a workout, I refer to it as single system training. Single system training can be done in three different ways which include:
- Switching from one training system to another in successive workouts.
- Option two is to focus on a single training system for a week at a time. One system per week would amount to completing four systems in four weeks. This could also be utilized in the form of gradual progression each week where the weight is increased by two to three percent each workout which would help you to progress from the lightest workouts to the heaviest workouts over the course of four weeks or a month.
- Option three is to focus on a single system for several weeks, or a block of time. This is often referred to as block training. Each training block is generally done for three to six weeks before moving to a new training block where a different system would be used.
This is all spelled out in greater detail in the form of free routines and instructions for each routine by simply clicking on the link below. Best of training to you.