System 4 Training
In the last article, I discussed a form a strength training that I refer to as System 4 Training. It basically consists four types (or systems) of training including force and frequency training which is explosive training with 40% to 50% of the maximum weight that you can lift. The second type of training is half set training using 65%-75% of the maximum weight you can lift. The third is heavy single rep training with 80% more of the maximum weight that you can lift, and the forth is mark rep sets which are done with 50% to 60% of the maximum weight that you can lift.
I have found that the correct application of four types of training produces more consistent results than just focusing on one type of training. The four types of training can be applied in different ways including 1 ) Integrating all four types (or systems) of training into each workout, 2) Using all four training systems but only focusing on one system at a time in each workout, or 3) Doing a combination of two or three types of training in a workout. My personal favorite is the first method which is to combine all four methods into a single workout. It should be done with just a few basic exercises per workout for best results in order to train often without overtraining. The basic workout is explained below:
Principles to Follow When Integrating All 4 Systems into One Workout
- Force and Frequency Principles
Force and Frequency Training serves a dual purpose as both a warm up for heavier training, and a means to improve speed and rapid force production.
- When using Force and Frequency Training, you will always be using a weight that ranges from 40% and 50% of the maximum amount of weight that you can use for an exercise.
- Force and Frequency sets will always consist of 5 explosive reps per set.
- Three sets of 5 reps will be done when using 50% of the maximum weight that you can lift.
- Four sets of 5 reps will be done when using 40% of a max lift.
- Half Set Training Principles
- For Half Set Training, you will be using 65% to 75% of the maximum weight that you can lift for an exercise. Lift the weight forcefully while maintaining perfect form.
- The amount of reps that you use for a half set is based on doing half of the number of strong reps that you can do with the weight you are using. Strong reps are the number of reps that you can do before your rep speed and rep rhythm starts to slow down. For example, if you can do strong 8 reps with 70%, then you would do two half sets of 4 reps.
- When integrating all four training systems, only two half per exercise are done.
- Heavy Single Rep Principles
- Heavy Single Rep Training is done for one rep with weights that are 80% or more of the maximum weight that you can lift for a given exercise. Only do one single rep when including all of the other training systems.
- The amount of weight you use should never exceed your ability to perform a clean single rep, which is the maximum weight you can lift without breaking form or slowing down and grinding during the rep. No grinding.
- Marker Rep Set Principles
- Marker Rep Sets should be done using 50% to 60% of the maximum weight that you can lift for a single rep of an exercise.
- The amount of reps that are done is determined by stopping when you reach your marker rep, which is the first rep where a steady, even rep speed or rep rhythm begin to slow down during a set.
- Over time, using the same amount of weight and reps should become easier. Eventually you should develop the strength and ability to do the last rep without having to slow down your rep speed.
- Do only one marker rep set per exercise
This workout is designed to be demanding enough to cause your body to want to adapt by gaining strength, however, it not highly taxing. The workout should be done at least three times per week. If you want to do more than three workouts per week, you may want to make some adjustments and use only two or three of the systems in your extra workouts. These adjustments are addressed in more detail in the PDF that shows exercises, instructions, a written routine. All you need to do to see the routine is to click on the link below. Best of training to you.