RTS Planner

8/13/2019 RTS Planner

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Bottom Squat Top Squat

Bar type selection Bar type selection

Stance Width Stance Width

Box height / No box Box height / No box

Pin height / No pin Pin height / No pinShoe variations Gear Selection

Special Means Special Means

except bands

Squat +360b

Squat Squat +460bp

12" Box Squat Squat +360b +90c

11" Box Squat Box Squat +360b

Wide Squat Box Squat +460bp

SSB Squat Box Squat +360b +90c

SSB Box Squat (height?) SSB Squat +360b

Olympic Squat Suit Squat12" Squat (box used as depth check) SSB Suit Squat

11" Squat High Box Squats

Bottom Bench Top Bench Main

Grip Width Grip Width

Ply/Low pin/none Ply/Low Pin/none

Inclination Gear selection


except bands

Shirt Bench

Bench Bench +180pp

Ply Press Ply Press +180pp +90c

Medium Grip Bench Medium Grip Bench +180pp

Close Grip Bench Reverse Band Bench

Bench +90c Bench +270ppmm

Incline Bench Bench +360pppp

Reverse Band Bench +90c

Special Means additions Longevity work

ISO External rotation

ISO MIO TKE's

Bands / Reverse Bands Hi-Rep recovery work

Chains Stretching (static and dynamic)

Weight Release Abs

Horizontal / Vertical pulling

Low intensity agility/mobility drills

Miscelaneous


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Sleds Sprints

Trips Sets

Time/Distance of trips Distance

Total Volume (# of trips or total time) "Go" time

Load Hills?

Conditioning


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Bottom Deadlift Top Deadlift

Stance Width Stance Width

Stand on mats/plates? / how high? Stand on mats/plates? / how high?

Rack height? Rack height?

Specialty Movements? Specialty Movements?Gear Selection

Special Means

except bands, WR Special Means

except WR

SSB Pin 9 Squat Pull

SSB Pin 9 Squat Pull +90c Deadlift + mini

Deadlift Rack Pull

Deadlift off 45lb plate Reverse Band DL

Deadlift off 100lb plate Reverse Band DL +90c

Deadlift off 6" box SSB Pin 9 Squat Pull + bands

Coan Sumo DL

above variations +90c

Top Bench Assist Shoulder Assistance

Grip Width Incline / Overhead Variant

Board Height / No boards Standing/Seated (if overhead)

Pin height / no pins Grip Width

Gear Selection Military / BTN positioning

Inclination ROM Variants


except bands

2Board Press

3Board Press Seated Militarys

4Board Press Push Press

Pin 7 Lockouts Incline

Floor Press Close Grip Incline

Close Grip Floor Press +90c Fat Bar Variants

Standing Military +90c

Standing OHP Pin __ Lockouts

Passive Recovery

Contrast Showers

Contrast Baths

Salt Baths

Ice Baths

Ice Packs

Ice Massage

Massage

Upper Body

Lower Body


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Foam Roll

Trigger Point

Barbell Circuit

RDL

Bent Row

Front Squat

Push Press

Split Squat

Hang Snatch + OHSQ

6 reps each exercise

Don't drop the bar between exercises

start with 85lbs

2:1 Work to Rest

Repeat for 10 total minutes


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Posterior Chain Assistance Quad Assistance

Good Mornings Front Squat

SLDL off floor Split Squat

SLDL off 100lb plate Bulgarian Split Squat

SLDL off 6" box Split Squat standing on a boxSumo SLDL Leg Press

RDL

Sled Dragging Special Means

Zercher Lifts

Snatch Grip DL

Tricep Assistance Lats / Upper Back

Press / Extension Bent Rows

Grip Width DB Rows

Boards / Pins / None Lever Rows

Inclination Pullups

Weighted Pullups

Special Means Arm over Arm Pull

Low Pully Rows

Close Grip 3Board Press +/- bands Chest Supported Rows

Close Grip Bench +90c Rowing Sled Drags

J.M. Press Band Pull Aparts

Close Grip Incline +/- 90c Face Pulls

Pull Downs


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Off season General phase description intended to guide movement selection away from classic lifts and

In season General phase description intended to guide movement selection toward variations of the cla

Peaking General phase description intended to guide movement selection toward the classic lifts the

Volume Lo to Med Intensity

Intensity Med to Hi Intensity

Overloads

no "reps" in the traditional sense

no RPE's in the traditional sense

Heavy walkouts, static holds, etc

100-120% of max

Max Effort1-3 reps

9-10 RPE

heavy grinds

90+%

Sub-Max Effort

2-5 reps

8-9 RPE

Generally 80-90%

Repeated Effort

4-10 reps

8-10 RPE

spans from 50-85%

Dynamic Effort

Doubles @7-8

Triples @7-8

x4 @7-8

Percents vary

Planning

Phase Def's

Block Def's

Efforts


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heir variations

sic lifts

selves.


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Weekly Stress Level

Intensity

Monday Slot 1 Exercise

Intensity Volume RPE

Monday Slot 2

Monday Slot 3

Thursday Slot 1

Thursday Slot 2

Thursday Slot 3

Notes:

Weekly Stress Level

Intensity

Tuesday Slot 1

Tuesday Slot 2

Tuesday Slot 3

Friday Slot 1

Friday Slot 2

Friday Slot 3

Notes:Extra Workout Guidance


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Squat and Deadlift Training

Bench Training


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Goal

Date

Planned Macro Progression:

Events to consider:

Squat / Deadlift MacroCycleGoals:

Week Notes Phase Training Block Template

0

1

2

3

4

5

6

7

8

910

11

12

13

14

15

16

17

18

19

20

Bench MacroCycle

Goals:

Week Notes Phase Training Block Template

0

1

2

3

4

5

6

7

89

10

11

12

13

14

15

16


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17

18

19

20


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MicroCycle (Stress / Intensity) Percent Extra Workout Guidance

MicroCycle (Stress / Intensity) Percent Extra Workout Guidance


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Secondary Deadlift Deadlift Supplement

Second Bench Assist Second Bench Supplement


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Meet Date Weeks from last meet Comments


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RPE Description

10 Approaching failure. Last 1 or 2 reps is a tough grind. No reps left over at the e

9 Tough work set. The last rep is a grind. Maybe 1 rep left in the tank.

8 Solid work weight. Lifter physically can't maintain bar speed into the last part of7 Speed weight. Bar speed should be high, but only if you put maximum effort on

6 Light speed work. Bar should move very quickly. Should be able to perform ma

5

4 Recovery work. Easily 20+ reps.

3

2 Extremely easy. Walking

1

RPE x12 x11 x10 x9 x8 x7

10 62 64 66 68 71 74

9 60 62 64 66 68 71

8 58 60 62 64 66 687 56 58 60 62 64 66


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d of the set. DOES NOT MEAN GO TO FAILURE!!!

he set. Usually 2-5 reps left in each set.the bar. Usually 4-5 reps left in the tank on each set.

ny sets of 5 with short rest w/o fatigue

x6 x5 x4 x3 x2 x1

77 80 85 90 95 100

74 77 80 85 90 95

71 74 77 80 85 9068 71 74 77 80 85


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+100p Use a choked light band and a tensioner

+50m Use a choked mini band and a tensioner

+150pm Use a choked light and mini band and a tensioner

+360b Use a choked strong band and a tensioner

+180pp Use a doubled light band

+90mm Use a doubled Mini band

+270ppmm Use a doubled light and mini band

+220m Use a mini band on a Jump Stretch platform

+90c Use 90 pounds of chains

Squat

Bench

Deadlift

General

The general rule on +____ on exercises is the number represents the

additional weight at the top (highly approximated) and the letterdenotes the band/chain being used. This way you can be clear with

how it is set up without being extremely wordy every time. If you use

dumbbells to hold down the bands, it also helps by letting you know

how big of a dumbbell you need. These only include band

combinations I am familiar with. Feel free to generate your own.

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