**FOR A FULL PDF VERSION OF EACH PHASE, PLEASE EMAIL: info@orionstrength.com

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PHASE 1 - Accumulation 1

Rep Scheme:  4x 6-8

Accumulation phase means the reps per set will be on the higher side.  This means weight loads will be lower.  In fact, they will probably be significantly lower than you expect, if this is your first time using a controlled tempo.  These phases will create strength adaptations through VOLUME, give you a lot of exposure to these movements, and prepare your system for higher loads in the future.

You’ll see there are no designated percentages for the exercises, and that’s because it will take a little time for you to dial in your new numbers (due to using tempo).  Don’t fret - you’re going to find that it will take less weight on the bar to achieve a greater stimulus.  And in the long run, your numbers will skyrocket past your previous 1RM’s.

The weekly structure will be 4 Primary workouts, 2 Conditioning sessions, and 2 Aerobic sessions.  If you need to move your Conditioning sessions to a different day, due to time restraints, that’s fine - do it before your aerobic work.

Post questions and comments on the Team Feed.

Good luck, have fun, and get STRONGER!

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PHASE 2 - Intensification 1

Rep Scheme:  6,6,4,4,8,8

Intensification phase means the weight loads will increase.  Subsequently, the reps per set will decrease, since we’re getting closer to max loads.  These phases will create strength adaptations through INTENSITY (i.e. weight on the bar).

Notice the rep scheme.  Based on your numbers from the previous phase, warm up to a heavy set of 6 as your first working set.  If you have more in the tank for your second set of 6, feel free to go up.  And then based on that, go up a little more for your sets of 4.  Again, you can use the same weight for both sets or go up a little for your second set of 4.  And then we back off a little for the last two sets of 8.  After the CNS activation of the heavy 4, you can probably use a weight that’s pretty close to that set of 6.  Aim for within 5% of that weight you used for 6.

We will stick with the structure of 4 Primary workouts, 2 Conditioning, and 2 Aerobic sessions.

Post questions and comments on the Team Feed.

Good luck, have fun, and get STRONGER!

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PHASE 3 - Accumulation 2

Rep Scheme:  4x 5-7 Doublés

This phase will test your fortitude, especially on the first two days.  Get ready to buckle down for a little more work and some new stimuli, like tri-sets and even longer eccentrics.  Also, the lower body days a little more biased towards the posterior chain, because “My hammies and glutes are too strong” said no one ever. 

The Doublés method was popularized by Pierre Roy, one of the most accomplished weightlifting coaches in Canada.  It’s great for developing strength, but you’ll need a seriously focused mindset to back under the bar for the next set.

Post questions and comments on the Team Feed.

Good luck, have fun, and get STRONGER!

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PHASE 4 - Intensification 2

Rep Scheme:  3,3,3,2,2,2

Welcome to the second Intensification phase.  Again, that means reps will be lower each set, and weights will be HIGHER.  This time we’re dipping down into 2 and 3 reps per set.  But I don’t let you off that easy.  Each big lift has a pause in the stretched (or disadvantageous position).

By spending more time in those bottom positions, without the help of momentum to get you back up, we’re going to build a lot of strength to help you “get out of the hole” for when you don’t have to pause in the bottom.  Because this pause adds time under tension and greater fatigue, expect your numbers to be a bit less than your true 2 or 3 RM’s.

You can either use the same weight across all sets of 3 and the same weight for all sets of 2, or the advanced technique is to use the first two sets of each stage as a primer.  If you want the advanced method, use the first two sets of each stage as primer sets, increasing slightly with each set.  SLIGHTLY.  This would set you up for a new 3RM and 2RM PR on the last set of each stage.  Then, during the second time through, start slightly heavier and try to beat your previous numbers.

Post questions and comments on the Team Feed.

Good luck, have fun, and get STRONGER!

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PHASE 5 - Accumulation 3

Rep Scheme:  5,4,3,5,4,3 Wave Loading

Welcome to the next Accumulation phase, where the reps are relatively higher than the previous Intensification phase, but still lower than that last Accumulation phase.  We are working closer and closer to those 1 and 2 RM’s.

This phase implements a technique called Wave Loading.  You’ll see 6 sets in the “A” series:  5,4,3,5,4,3.  It is a really cool plateau-buster, and here’s how it works.

Warm up to your 5RM for that movement (at the correct tempo, of course).  The next set is only 4 reps, so the weight should increase.  And the next set is only 3 reps, so the weight should increase again.  Now, when you go for the fourth set, which is 5 reps again, you’ll drop the weight back down but you should be able to  use something a little heavier than what you used for 5 the first time.  The same thing applies as you go for your next set of 4 and the next set of 3.  For example, your Back Squats could look like this:

225 x5

245 x4

265 x3

230 x5

250 x4

270 x3

After your nervous system gets exposed to those heavier sets of 4 and 3, it’s ready for that heavier weight again.  When you back off to 5 reps, you should be able to hit more than the first time.

Post questions and comments on the Team Feed.

Good luck, have fun, and get STRONGER!

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PHASE 6 - Intensification 3

Rep Scheme:  5,3,3,2,2,1

Welcome to the last Intensification phase of this 12-week cycle.  The last 10 weeks has been building to this, where we will get our first shot at retesting some 1RM’s. 

The rep scheme here is 5,3,3,2,2,1.  Each set you should be able to increase the weight.  The first set of 3 and the first set of 2 will prime your nervous system for a slightly heavier set on the next one.  And then you’ll finish with a new PR attempt.

Warm up until you get to about 85% of your estimated 1RM, using your numbers from the previous phase to calculate it.  This will be your first working set of 5 reps. With each decrease in reps, your weight loads should increase - aiming for about a 5% increase with each step.

Notice that the tempos here are only 3 seconds on the eccentric.  Review the video on the main Team page for a refresher on how to read the tempo notation, if necessary.  In particular, note the explosive concentric tempo (“X”).  Even if the bar doesn’t actually move fast, your intent should be to drive it up fast.  This helps ensure you’re recruiting the maximal amount of motor units you can.  More motor units you train, the stronger you get.

You’ll also notice there is no conditioning this phase.  Your nervous system is being challenged enough, that recovery will be crucial.  If you really want to add something else in, it would be an extra 20-25 minutes of low intensity aerobic work 1-2 times each week.

Post questions and comments on the Team Feed.

Good luck, have fun, and get STRONGER!

Continue on to BUNDLE 2 for even more advanced techniques and plateau-busting!