JACKEDTHLETE – High Frequency Training

By Jake Tuura / July 20, 2018

JACKED [jakt] adjective – (of a person) having very well-developed muscles.

ATHLETE [ˈaTHˌlēt] noun – a person who is proficient in sports and other forms of physical exercise.

JACKEDTHLETE is meant for competitive athletes desiring both the physical development to compete at a high level (strength, explosiveness, etc.) paired with juicy muscularity (“look good to play good”).

Prerequisites for this training are:

Intuition with training
Intuition with your body

This is not meant for newbies as there would be too many questions that seasoned lifters already understand.

More Frequency = More Gains? (via: Christian Thibaudeau)

Every time you train, you increase protein synthesis. Train more often = Increase protein synthesis more often = More gains (in theory). CT’s article here.

Training 6-7 days per week (compared to 3 or 4) keeps you in a more anabolic state, partitioning nutrients to muscle instead of fat.

Essentially, you are ‘signaling’ muscle growth more often with more consistent training.

However, this has not been shown in research here.

Stimulus – Recovery – Adaptation (via: Mike Israetel)

Training disrupts homeostasis. For our purposes, we will look at the SRA (Stimulus – Recovery – Adaptation) curve lengths for two qualities:

Hypertrophy (Gaining muscle) – according to Mike Israetel, this is 2-4 days for most body parts
Strength and Power – according to Mike Israetel, neural output depends on how disruptive training was

Takeaways: Training body parts more often than once or twice a week is better for hypertrophy purposes. Training strength and power in less demanding ways allows you to train them more often.

Other golden tidbits from Israetel: Movement-wise, the Deadlift tends to cause the most stress (less with sumo) with the Squat second (less with high bar and front squat) and Bench third (less with close-grip).

In order to train with more frequency, the ‘Session Magnitude’ must be smaller to allow for recovery and adaptation.

Check out the book: Scientific Principles of Strength Training to get a better understand of SRA curves.

Weekly Training Split

Day 1: Lower Body – DEADLIFT

Day 2: Upper Body – BENCH PRESS

Day 3: Lower Body – SQUAT

Day 4: Upper Body – OVERHEAD PRESS

Day 5: Lower Body – UNILATERAL LEGS

Day 6: Upper Body – INCLINE PRESS

Day 7: Rest or Repeat

Daily Training Components

WARM-UP & ACTIVATION: Prepare for the day’s training
A) CNS WARM-UP: Explosive training to “turn on” and “excite” the central nervous system with movement- or sport-specific exercises.
B) MAX STRENGTH: Compound movements that form the “meat and potatoes” of your body’s force and power production. The rep scheme used for all strength exercises are:
- Warm-Up (e.g. 10 @ light, 5 @ medium, 3 @ heavy, 1 attempts building up to 9/10 difficulty)
- 1 set 1 @ 9/10 Difficulty
- 1 set 3 @ 80-85%
- 1 set 5 @ 70-75%

*on upper body days, Max Strength Pushes (B) are followed by Max Strength Pulls (C)

For days 5 & 6, lower intensity means are used

D), E), etc. ASSISTANCE and PUMP: Strengthen weaknesses, develop structure, work on limitations that affect the Max Strength exercises, and get hyyyoge

DAY 1 – Deadlift Day

A) JUMPS or SPRINTS

B) DEADLIFT – work up to 1 set of 1 @ 9/10 difficulty, drop down to 80-85% for a set of 3, drop down to 70-75% for a set of 5. *Rest 3-5 minutes between these sets

C) LOWER BODY ASSISTANCE – work up to a few sets of something heavy in the 3-5 rep range

D) LEG PUMP (optional) – high rep stuff to get a pump and develop structure

VIDEO 1

VIDEO 2

VIDEO 3 with the boys

DAY 2 – Bench Day

A) EXPLOSIVE UPPER

B) BENCH PRESS – work up to 1 set of 1 @ 9/10 difficulty, drop down to 80-85% for a set of 3, drop down to 70-75% for a set of 5. *Rest 3-5 minutes between these sets

C) ROW – work up to a heavy set of 3, repeat for a total of 3 sets

D), E)… ARM ASSAULT (BICEP-FOCUSED)

VIDEO 1

VIDEO 2

DAY 3 – Squat Day

A) JUMPS or SPRINTS

B) SQUAT – work up to 1 set of 1 @ 9/10 difficulty, drop down to 80-85% for a set of 3, drop down to 70-75% for a set of 5. *Rest 3-5 minutes between these sets

C) LOWER BODY ASSISTANCE

D) LEG PUMP (optional)

VIDEO 1

VIDEO 2 with the boys

VIDEO 3

DAY 4 – Overhead Press Day

A) EXPLOSIVE UPPER

B) OVERHEAD PRESS – work up to 1 set of 1 @ 9/10 difficulty, drop down to 80-85% for a set of 3, drop down to 70-75% for a set of 5. *Rest 3-5 minutes between these sets

C) CHIN UP – work up to a heavy set of 3, repeat for a total of 3 sets

D), E,… DELT DESTRUCTION, ARMS ANNIHILATION (TRICEP-FOCUSED)

VIDEO 1

VIDEO 2