In the weight room, we all hit a point where the once straightforward linear progress from workout to workout becomes a story of the past. This pivotal moment marks our transition from being a novice, where improvements are seen from training session to training session, to entering the intermediate phase, characterized by a need for more fine programming to continue making progress.
For a novice, it’s common to see progress from one session to the next, easily adding weights from Monday to Wednesday, and then again from Wednesday to Friday. However, inevitably, this linear progression stalls, signaling that it’s time to evolve our approach.
As we step into the intermediate phase, the strategy shifts from making gains workout to workout to aiming for week-to-week improvement. This requires a creative rethink of our programming. For instance, we begin with fast movements like the power clean, focusing on three to four sets of five as a dynamic warm-up, before moving into heavier, more demanding exercises.
A typical week might start on Monday with power cleans to get the blood flowing, followed by bench presses at 90% intensity for five sets of five, and a challenging deadlift set aiming for a new five-rep max. It’s worth noting the deadlift’s impact on the central nervous system and the importance of moderation to ensure recovery.
Midweek, we introduce a lighter session to allow for recovery while maintaining technique, incorporating exercises like the power snatch and strict press, emphasizing technique over progress.
Come Friday, it’s test day. We push for new five-rep maxes in bench press and squats, followed by drop sets to consolidate strength gains, and finish with lighter RDLs to stretch the hamstrings. The weekend is reserved for rest, recovery, and mental rejuvenation.
The cycle repeats on Monday, with exercises adjusted based on the previous Friday’s maxes. This cyclical approach, alternating between pushing for new maxes and deloading for recovery, is crucial for sustainable progress in the intermediate phase.
Understanding this transition is essential for continuing to make gains without hitting a plateau. It’s about listening to your body, being strategic with your programming, and allowing for adequate recovery. By adopting this more sophisticated approach to training, we can navigate the intermediate phase effectively, setting the stage for continued improvement and achieving our fitness goals.