Volume for strength

The preparation phase was to prepare for the coming volume phase. Preparation, Volume, Strength and Peak. Now we want to practice what we want to be good at, a lot. The exercise selection will be simpler and there is a lot of focus on volume progressions by simply adding sets each week for certain exercises.

In order to trace what makes a difference, the structure remains the same, many of the exercises remain the same as well and the volume phase starts where the preparation phase ended. A volume landmark we know is tolerable.

The volume is split across a 3 different types; competition style, a technical exercise and a volume driver.

The competition style is basically what we want to end up peaking with. For this specific trainee, he responds very well to squatting and hence he is actually also driving volume simply by squatting more in competition style as well.

The technical exercise is usually derived from the preparation phase and found efficient. It is an exercise that enforces a certain movement pattern. Front squat is an excellent example or incline pressing or paused sumos.

The volume driver can be many things. In this phase we want to drive volume up but we also want to keep joints healthy... or at least as healthy as possible. It can be a new exercise but novelty is not important here. It can be something as simple as doing a bulgarian split squat instead of a regular squat. The purpose is to have an exercise that can be used to increase volume, a lot, without too much stress.

But why do a volume phase as a strength athlete?

Volume is probably the leading factor in muscle growth. Simply lifting more over time makes you bigger. Who would have guessed. And a bigger muscle is a stronger muscle.

But that is not the only reason for having a volume phase. It is also to allow for more practice. Practicing the skill of a movement. We want big muscles and efficient movement patterns.

Last but not least, it is to prepare ourselves for the strength block. Finishing at a high volume peak, gives us a lot of leeway to gradually decrease volume while increasing intensity, setting us up for a peak in performance.