Strength Training Programs for Beginners to Elite Athletes
Menu
  • Merch Store
    • Knee Sleeves
    • Powerlifting Belt
    • HP Handbook
    • Bodyweight Training Program
  • Front Squat Harness
  • Blog
    • HOW TO AND WHY
    • NEWS
    • WEIGHT LOSS
    • TRAINING ARTICLES
    • TRAINING PROGRAMS
    • FRONT SQUAT HARNESS TRAINING
    • GS VIDEOS
    • INTERVIEWS
    • WORKOUT OF THE WEEK
  • GS Gym
    • JOIN THE GYM
  • About Us
    • Contact Us
    • Front Squat Harness World Record Board
    • Getstrength Our Heritage
    • Our Client List
    • GS TV
    • Photo Gallery
    • Getstrength Community Forum ( Archives )
Menu

The Application of the Rule of 24 – Descending/Ascending Program

Home › Forums › Getstrength Community Forum – Strength and Conditioning Training Archives › Strength / Mass / Power / Speed Programs › The Application of the Rule of 24 – Descending/Ascending Program

  • This topic is empty.
Viewing 4 posts - 1 through 4 (of 4 total)
  • Author
    Posts
  • August 24, 2008 at 9:26 am #23297
    ashley
    Guest

    What better to do on a wet and cold Christchurch winter’s afternoon than to put a few ideas down for discussion, so here goes with a few thoughts that I have been contemplating lately.

    The Application of the Rule of 24 – Descending/Ascending Program

    Very simple wee program utilizing my basic philosophy of Pull, Push and Squat in conjunction with a 24 model, this can be used as a movement day as well, where all the exercises are dedicated to a particular aspect whether it be push, pull or squat.

    I used the Bill Starr Big Three approach this morning, using the system I am about to outline. Again I favour the use of an Olympic or modified Olympic movement for my pull exercises but you can just as easily substitute other pull related movement such as weighted chins or bent row.

    The Descending/Ascending part of the equation is just the application of Poliquin’s ideas on increasing sets as the repetitions decrease and vice versa, so if you are using 2’s and 3’s you use a high number of sets in comparison to if you are doing 6’s and 8’s.

    So for today’s workout:

    Split Snatch from platform 12 x 2

    Box (47cm) Squats with straight bar 6 x 4

    Incline Bench Press 3 x 8

    Workout was in under 45 minutes, once you know your training 1RM you can get fairly close to the correct loading with basics percentage efforts in relation to the number of reps to be performed per set.

    Randomisation versus Periodisation

    Could be another 12 week challenge, not only a personal physical challenge but to challenge some philosophical issues as well. Imagine that you had no plan, but each day you came to the gym to train you had to blindly select exercises and then the set/rep loading percentage protocol from a box. Maybe it would be a three day per week, three exercises Pull, Pull and Squat/Deadlift or a five exercise Olympic, Squat, Hamstring/Lower Back, Upper Body Push and Pull session.

    So today we select from the specific boxes the following five exercises and set/rep/load protocols:

    Power Snatch 4 x 6 @ 80%

    Front Squat 3 x 8 @ 75%

    Push Press 6 x 4 @ 85%

    Do all work sets at the listed percentage loading and record taking particular notice as the degree of difficulty as you do the workout, then next session two or three days later, you do the next grouping, again randomly selected from the boxes:

    Squat Clean 12 x 2 @ 90%

    Box Squat 4 x 6 @ 80%

    Incline Bench Press 2 x 12 @ 70%

    And so on for the 12 week period. I just wonder how much progress you would make, any takers, your feedback is very welcome, enjoy.

    Ashley Jones

    August 24, 2008 at 4:31 pm #24442
    bris83
    Guest

    Ash,

    Got your message, no worries. Thanks.

    Tom.

    August 24, 2008 at 10:08 pm #24440
    Avatar photoGetstrength
    Participant

    mate, very interesting and exciting concept. Look forward to seeing the forum response. Will have to give this a crack after i finish the 12 week challenge.

    August 24, 2008 at 10:32 pm #24441
    ashley
    Guest

    Cheers Steve hopefully it will generate a lot of discussion and healthy debate, cheers, ash

  • Author
    Posts
Viewing 4 posts - 1 through 4 (of 4 total)
  • You must be logged in to reply to this topic.
Log In
Category:

Search

High Performance Handbook

Getstrength.com is a participant in the Amazon Services Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

© 2023 Strength Training Programs for Beginners to Elite Athletes | Powered by Minimalist Blog WordPress Theme