Descending Rep Counts, Ascending Loads, Ladders, & Chippers
In today's GPP WOD sample we're going to be touching base with the Descending/Ascending Format. If you're familiar with TrainRx Performance Programming, then you already know how much we utilize this format in our day to day training. If you're not on a program, or are new to TrainRx, I definitely recommend checking out today's GPP WOD samples to see exactly how we incorporate this killer format into our training. Check out the details and WOD samples below to see how we use the Descending/Ascending Format to build capacity, increase overall strength, and train for strength endurance.
In today's GPP WOD sample we're going to be touching base with the Descending/Ascending Format. If you're familiar with TrainRx Performance Programming, then you already know how much we utilize this format in our day to day training. If you're not on a program, or are new to TrainRx, I definitely recommend checking out today's GPP WOD samples to see exactly how we incorporate this killer format into our training. Check out the details and WOD samples below to see how we use the Descending/Ascending Format to build capacity, increase overall strength, and train for strength endurance.
Descending Rep Count; Mixed Modal Couplets
Probably the most popular format for presenting a couplet in a mixed modal conditioning setting is the Descending Rep Count. This is where we see two movements paired together with three work sets. The three work sets are formatted in a descending pattern, meaning, the first set is the highest rep count, followed by the second which is slightly less, and then the third set being the lowest count. These workouts are often set to be completed "For Time" and require the individual to move at the fastest pace possible as they work through the prescribed sets. Check out these two Descending Rep Count Couplets listed below!
Sample 1:
For Time; At Sustained Effort; 9:00 Minute Time Cap
21-15-9 Reps/Calories;
Deadlift; At 65% of 1RM or RPE 7-8 out of 10
Airbike (Calories)
Sample 2:
For Time; At Sustained Effort; 12:00 Minute Time Cap
30-20-10 Reps;
Dual DB Box Step Over; 50/30 lb per Hand
Burpee
Coach's Notes:
Sample 1:
For Time; At Sustained Effort; 9:00 Minute Time Cap
21-15-9 Reps/Calories;
Deadlift; At 65% of 1RM or RPE 7-8 out of 10
Airbike (Calories)
Sample 2:
For Time; At Sustained Effort; 12:00 Minute Time Cap
30-20-10 Reps;
Dual DB Box Step Over; 50/30 lb per Hand
Burpee
Coach's Notes:
- Speed will drive intensity - these Descending Rep Count Couplets are designed to be completed fast. Aim to move at the fastest, most sustainable/repeatable pace possible.
- Use short/efficient rest periods to break up larger rep counts into smaller more repeatable efforts - 3 sets of 7 repetitions with 0:15-0:20 second breathers mixed in is much more manageable than trying to complete 21 repetitions of a Deadlift in a row.
- Transitions matter - switching movements can be one area where we lose a lot of time, especially when we are fatigued. Be mindful of the amount of time you take between movements, and if possible try to go right from one movement immediately into the next.
Ascending Loads; Absolute Strength Training
"Build each set with the intentions of the final set being a "Heavy Effort" for the day". - This is a common phrase used in a lot of the strength training format explanations on TrainRx Performance Programming. We see these instructions when the ultimate goal is to increase the load used each set so that the final set is the heaviest of the day. There are two common ways to incorporate Ascending Loads into our strength training. The first is when the weight increases (ascends) and the rep count decreases (descends), and the second way is when the weight increases (ascends) and the rep count stays constant. Both formats play a crucial part in building our maximums ad helping us increase our absolute strength numbers. Check out the two examples below.
Sample 1:
3 Sets; At An Increasing Effort; Rest As Needed Between Sets
Close Grip Bench Press; 20X1
Set 1: 8 Reps at 75% of 1RM or RPE 8-9 out of 10
Set 2: 5 Reps at 80% of 1RM or RPE 8-9 out of 10
Set 3: 3 Reps at 85% of 1RM or RPE 8-9 out of 10
Sample 2:
3 Sets; At An Increasing Effort; Rest 1:30 Minutes Between Sides
Dual DB Rear Foot Elevated Split Squat/Side; 20X1
Set 1: 15 Reps/Side at RPE 6-7 out of 10
Set 2: 15 Reps/Side at RPE 7-8 out of 10
Set 3: 15 Reps/Side at RPE 8-9 out of 10
Coach's Notes:
Sample 1:
3 Sets; At An Increasing Effort; Rest As Needed Between Sets
Close Grip Bench Press; 20X1
Set 1: 8 Reps at 75% of 1RM or RPE 8-9 out of 10
Set 2: 5 Reps at 80% of 1RM or RPE 8-9 out of 10
Set 3: 3 Reps at 85% of 1RM or RPE 8-9 out of 10
Sample 2:
3 Sets; At An Increasing Effort; Rest 1:30 Minutes Between Sides
Dual DB Rear Foot Elevated Split Squat/Side; 20X1
Set 1: 15 Reps/Side at RPE 6-7 out of 10
Set 2: 15 Reps/Side at RPE 7-8 out of 10
Set 3: 15 Reps/Side at RPE 8-9 out of 10
Coach's Notes:
- Follow the given percentages of 1RM or use the RPE Scale to help determine appropriate loads to use for each work set. Remember, these sets are supposed to get harder, they should feel heavier than the previous set.
- It's important to use loads that will allow for the successful completion of the prescribed rep counts - missed sets won't do you any good, make appropriate jumps in load as you build, especially is you are using the RPE Scale.
- Keep in mind that the RPE Scale is relative to the rep count prescribed, in Sample 1 an RPE of 8-9 for 8 reps will most certainly be different than the RPE of 8-9 for 3 reps!
Descending Ladders; Strength Battery/Strength Endurance
One of the more "advanced" scenarios for a Descending Rep Count, is the Ladder. We often see this formatted with an Olympic Lift or a Thruster, or another high skill movement like a Muscle Up. The Descending Ladder requires the individual performing it to have a certain base level of strength and strength endurance due to the demands of volume and often, the load prescribed. Now, just because a Descending Ladder is looked at as an "advanced" format, it doesn't mean you have to be the best of the best to perform them. Sometimes they take scaling or understanding the RPE Scale and how to apply it in order to get the right training stimulus. Here's a sample Descending Ladders to get after.Sample 1:
For Time; At Strength Effort; 18:00 Minute Time Cap
5 Clean; At 75% of 1RM Clean or RPE 7-8 out of 10
20/14 Calories Airbike
4 Clean; At 75% of 1RM Clean or RPE 7-8 out of 10
20/14 Calories Airbike
3 Clean; At 75% of 1RM Clean or RPE 7-8 out of 10
20/14 Calories Airbike
2 Clean; At 75% of 1RM Clean or RPE 7-8 out of 10
20/14 Calories Airbike
1 Clean; At 75% of 1RM Clean or RPE 7-8 out of 10
Coach's Notes:
- Know your strength and your strength endurance - if you know that 75% of your 1RM Clean is going to be very difficult to perform for multiple repetitions while under fatigue, use the RPE Scale to help determine an appropriate load to use. The scale should help guide you towards what feels "uncomfortable" not impossible.
- Put a plan to action - consistency is key, and completing consistent, quality repetitions should be your ultimate goal. If that means performing fast single repetitions to manage intensity, then that's the plan you should go with.
- Keep your pace under control on the Airbike, you do not want to go so fast that you cannot perform the weightlifting without taking a prolonged period of rest.
Descending/Ascending Chippers; Mixed Modal Conditioning
First, let's define what a Chipper is. A Chipper is a series of movements with larger rep counts, designed to be completed back to back. They require the individual to self pace, to use efficient rest periods as needed to manage total volume, and work through each movement as efficiently as possible. In a Descending/Ascending Chipper, we're going to find a series of movements that have rep counts that decrease each set or increase each set. The challenge for the individual completing these types of Chippers will be to manage the total volume in a manner that will allow for the fastest, most efficient completion of the workloads. Check these Chippers out.Sample 1:
For Time; At Sustained Effort; 15:00 Minute Time Cap
50-40-30-20-10 Reps/Calories;
Push Up
Row (Calories)
Sample 2:
For Time; At Sustained Effort; 18:00 Minute Time Cap
400m Run
30 Thruster; 95/65 lb
30 Pull Up
400m Run
20 Thruster; 95/65 lb
20 Pull Up
400m Run
10 Thruster; 95/65 lb
10 Pull Up
Coach's Notes:
- Complete repeatable efforts - break up the larger rep counts into smaller, more manageable sets with short rest periods. Aim to complete smaller sets that allow for efficient completion of the totals.
- Adjust your pacing strategy in relation to the movement being performed - go fast, perform big sets, or slow the rhythm of your repetitions and perform smaller sets wherever fit.
3 Month All Access Plan Subscriptions
For the entire month of June, 3 Month All Access Plan Memberships are 50% off - get access to all 7 TrainRx Performance Programs for only $30.00!