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-   -   Flexible weight progression (http://www.catalystathletics.com/forum/showthread.php?t=7156)

Ivan Perez 08-27-2013 02:33 AM

Flexible weight progression
Hi all,

First of all, I'm sorry for my poor english...

I've been training Oly for five years; at the begining I was in a small Oly Weightlifting club but now a day I'm coaching myself (in fact I've been coaching myself for to two years)

I used to use classical weight progression but in april I started in a new job and I've a week on call every month. The problem is in the week on call I won't know If I can training properly (If I receive a call from operation team I'll have to go to my house a fix the issue for example)... the last week on call I couldn't go to the gym and I broke the progression at the peak

So I'm looking for a weight progression that I'll be able to continue without break the progression If I don't go to train for one week.

Any ideas?? I'm thinking something about adding volumen using 70-85% of MR

Regards and thanks in advance


Javier Sanjuan 08-27-2013 08:11 AM


I think you can follow your older program structure, but I would suggest backwards planning. That is, look out to a target date/competition that you want to see results or participate in. Assuming you know your schedule ahead of time (i.e., the weeks that you'll be taken away because of work), then you can schedule around them. Given your exposure to weightlifting, I don't see you having an issue with taking a week off because of work and coming back to a solid workout. I would probably recommend repeating the week you left off at since you know your body was already exposed to it and, that way, you can continue progressing. These are just my thoughts. I, too, deal with that from time and to time and I found this works best for me.


Keith Miller 08-27-2013 02:18 PM

If you don't already, you could program deload weeks during those weeks you're on call. That way if you miss many workouts that week, you're deloading anyways, then you come back to the next loading week. This would work if you know the weeks you'll be on call.

Ivan Perez 08-28-2013 02:27 AM

Thank both for your reply :)

I've considered using weeks on call as deload week but I need lifting once or twice per week for keeping performance if I have to use 90+ percentages

At the begining of the summer I had programmed 95%+ just before my week on call and I had got my best lifts ever; following week I couldn't lift any day so it was a totally deload week. When I tried to beat my new PR next week I wasn't able to get 90% of my old PR :confused:

Maybe I might consider going back to last load week when I'll finish week on call (if I won't be able to train)

What do you think?


Javier Sanjuan 08-28-2013 04:40 AM


That's the direction I would go. I often don't come back from my week(s) in field training hitting personal bests. Like I recommended and you suggested, I would come back to that last week, maybe even take a bit off (a bit, maybe 2-3%). The goal would be to get loosened up again into the movements at an intensity/volume combination that you were at before, not to frustrate yourself by trying to hit new bests!

I hope that helps.


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