Acute Program Variables
Ensuring long-term progress in the gym will involve progressive overload, a training principle that states stress must gradually increase over time. Imagine only lifting a 10lb weight and never going heavier; it would be very difficult to continue to progress without access to a heavier weight. With respect to progressive overload, there are many ways to increase the stress of a training block. The purpose of this article to highlight the 5 different variables we can manipulate in a training block, also known as the Acute Program Variables (APV.)
#1 Choice of Exercise
We all have strengths and weakness as a result of our varied leverages, training history, and injury history. To use powerlifting as an example, the sport requires its athletes to squat, bench, and deadlift. Each athlete will have strong portions of a lift while also having weak/sticking points. In practice this might look like an athlete being quick off of their chest in a bench press but struggling to lock it out. Programming exercises to improve these weak/sticking points gives the athlete the best chance at successfully completing the lift in competition. Choosing exercises that improve your unique sticking points is why general templates will always fall short when compared to personalized programming.
#2 Order of Exercises
This one is straightforward, but if we want to perform at a high level in an exercise it should be programmed at the beginning of a training session. Sticking with the powerlifting example, we start our sessions with squat/bench/deadlift rather than our conditioning/accessory exercises.
#3 Volume
If we consider volume to be sets x reps, we can adjust the amount of volume in our program to match our goals. A trainee with more hypertrophy-based goals would benefit from a higher volume training block, while a powerlifter heading into a meet would benefit from a lower volume block. With that being said, there are benefits to be gained by training outside of the way you normally train. Most powerlifters can benefit from a higher volume/lower intensity block, just like a bodybuilder might benefit from a higher intensity/lower volume block at certain points during the competition cycle.
Note: Volume and intensity (our next variable) have an inverse relationship. When one goes up, the other must go down.
#4 Intensity
Intensity can be defined as a percentage of a 1-rep max (1RM.) The closer we are to 100%, the closer we are to as much weight as we could possibly move one time. The sport of powerlifting requires extreme specificity when it comes to being well-trained in the execution of one rep. As competition nears the lifter should spend more time honing this skill, an important consideration when it comes to programming. However, during the offseason the lifter may benefit from more hypertrophy work done at a lower intensity. Working in higher rep ranges could help the lifter increase the ceiling of their singles when it comes time to peak for a meet.
#5 Rest Intervals
How long you take between sets directly influences how much weight you can lift. Making sure you take enough rest that you’ll be limited by your force production rather than fatigue will ensure strength is the quality being trained. When it comes to conditioning work, we want to incorporate high/medium/low duration exercise throughout the different training blocks leading up to a competition. This would include short (6 seconds or less) sprints, low-intensity steady state (LISS) cardio which is less intense but longer duration, and everything in between (max distance two-minute row, anyone?) Being deliberate with rest intervals in both strength training and conditioning will ensure the athlete is as prepared as possible for the demands of the competition.
Thinking critically about the Acute Program Variables will allow you to build out efficient and impactful training blocks. Manipulating these variables in order to account for the characteristics of the individual athlete, along with the demands of the competition will make you more successful as a coach.
Written by Ryan Kalkowski