Sequential Loading Potentiation Triple Treat (SLPTT)

[ashley]

Of course you can extend this Sequential Loading Potentiation Triple Treat (SLPTT) and build a full Push/Pull/Squat workout around it like a previous workout I have listed on these pages, works well on a Mon/Wed/Fri training schedule or if you need longer rest possibly a full 2 days off between each session, Mon/Thurs/Sun/Wed/Sat and so on, if training on different days each week is a problem with the other aspects of your life or you want you weekends free, maybe just 2 sessions a week is the way to go for you, say Mon/Thurs or Tues/Fri.

Workout 1 – Squat emphasis

Split Snatch from blocks (Marsh protocol or 24 rep rule)

Overhead Squat/Front Squat/Back Squat (SLPTT) 5/3/1 then 3/1 then 1

Bench Press (Marsh protocol or 24 rep rule)

Workout 2 – Pull emphasis

Power Snatch/Power Clean/Clean Pull (SLPTT) 5/3/1 then 3/1 then 1

Incline Bench Press (Marsh protocol or 24 rep rule)

Box Squat (Marsh Protocol or 24 rep rule)

Workout 3 – Push emphasis

Military Press/Push Press/Split Jerk (SLPTT) 5/3/1 then 3/1 the 1

Squat Cleans (Marsh protocol or 24 rep rule)

Bulgarian Sprinters Squat (Marsh Protocol or 24 rep rule)

Clarifications:

Marsh Protocol

Set 1: 4 x 6 @ 80%
Set 2: 4 x 3/3 cluster with 15 secs between each cluster of 3 @ 85%
Set 3: 4 x 2/2/2 cluster with 15 seconds between each cluster of 2 @ 90%
Set 4: 4 x 1/1/1/1/1/1 with 15 seconds between each rep @ 95%

24 rep rule

Select a set/rep protocol where the number of reps add up to 24 total reps, could be any of the following depending on time and what you are training for:

12 x 2 @ 95 %
8 x 3 @ 90 %
6 x 4 @ 85 %
4 x 6 @ 80 %

Sequential Loading Potentiation Triple Treat

Each exercise builds into the next with loading progressions, the load you finish on for the single rep of the previous exercise is what you start the first set of 5 reps with for the next exercise, eg:

5 @ 60kg snatch 3 @ 65kg snatch 1 @ 70kg snatch
5 @ 70kg clean 3 @ 80kg clean 1 @ 90kg clean
5 @ 90kg clean pull 3 @ 95kg clean pull 1 @ 100kg CP

then increase the loading by 2.5 to 5kg or whatever you think is appropriate and do the 3/1 combination then increase again for the 1 for each exercise.

3 @ 67.5 snatch 1 @ 72.5kg snatch
3 @ 82.5kg clean 1 @ 92.5kg clean
3 @ 97.5kg clean pull 1 @ 102.5kg clean pull

1 @ 75kg snatch 1 @ 95kg clean 1 @ 105kg clean pull

and by a strange quirk of mathematics if you add all the reps up in this method they total a volume load of 42 reps which of course is the inverse of 24, cue the theme from The Twilight Zone, enjoy, ash

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