12-Week Phase (September-December 2021)

The current phase will include three 4-week blocks running from September 6-December 4. Block 1, September 6-October 1, will allow you to progress to submaximal singles in our main exercises while incorporating higher volume sets and longer periods of time under tension (TUT) for the accessory movements. This strategy will set a strong foundation and prepare the body for increased loads for the remainder of the phase. This block’s increased TUT though isometrics (15-30 second holds), eccentrics (3-5 second negatives), and higher volume sets (sets of 8, 10, or 12 repetitions) will result in the muscular/metabolic adaptations listed below:

  • Increase in muscular strength
  • Increase in lean body mass from an increase in muscle fiber cross-sectional area
  • Increase in motor unit recruitment
  • Decrease in body fat
  • Increase in work capacity


Schoenfeld, B.J. Potential Mechanisms for a Role of Metabolic Stress in Hypertrophic Adaptations to Resistance Training. Sports Med43,179–194 (2013). https://doi.org/10.1007/s40279-013-0017-1

Wilk, M., Golas, A., Stastny, P., Nawrocka, M., Krzysztofik, M., & Zajac, A. (2018). Does Tempo of Resistance Exercise Impact Training Volume?. Journal of human kinetics62, 241–250. https://doi.org/10.2478/hukin-2018-0034

Schoenfeld, Brad J.1; Grgic, Jozo2; Ogborn, Dan3; Krieger, James W.4 Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis, Journal of Strength and Conditioning Research: December 2017 – Volume 31 – Issue 12 – p 3508-3523 doi:10.1519/JSC.0000000000002200

Tran, Q. T., & Docherty, D. (2006). Dynamic training volume: a construct of both time under tension and volume load. Journal of sports science & medicine5(4), 707–713.

Norrbrand, L., Fluckey, J.D., Pozzo, M. et al. Resistance training using eccentric overload induces early adaptations in skeletal muscle size. Eur J Appl Physiol102,271–281 (2008). https://doi.org/10.1007/s00421-007-0583-8