Revisiting Program Design - Part 2 - the Four Ts

So have you gotten yourself confused by the FITT? I certainly had. Even after three years in physiotherapy school i hadn't had the slighted idea of a working formula for program design. It was still very arbitrary and too many variables.

Let's enter CST again into the picture and how it can fit in the FITT principles.

F and I has been covered over and over again in the 4x7. So there is nothing new to add here.

The two Ts in FITT can be expanded in more detail into four Ts. These are:

Tension

You have to define whether you are going for 1RM strength, 3RM, 5RM, strength endurance (define the rep range, eg 100 reps, 500 reps, 1000 reps etc.), cardiovascular endurance etc.

You also need to define the speed of muscular contraction, eg. ballistic, plyometric, grind, isometric etc.

Training for one tension type eg 1RM may improve other strengths near the rep range but the further they are the less carry over there is so you need to be specific.

Tool

You need to define whether you are going to use bodyweight, kettlebell(s), Clubbell(s), barbell, dumbbell(s), sandbag etc. Some of these can be substituted with another but the effect would be different.

Proficiency in one tool does not guarantee carry over to another tool, eg being able to do a handstand on the floor does not guarantee you being able to do the same on the rings.

Technique

This is a very basic principle in any kind of skill acquisition. The skill practiced must reflect the skill desired.

To press a lot, one must press a lot. And then what kind of press needs to be defined too, eg two handed press, one handed press, standing press, seated press etc.

If you are training for a skill which you are not able to do yet, your training must reflect the component skills that you can do which leads to the skill desired.

Time

This refers to the protocol. In the most simple terms, this refers to the reps and sets.


However to be more specific you also need to define the time under tension, tempo, total duration, rest intervals etc.

Example

Let's take an example common to Singaporean guys: I want to be able to do 20 pull ups. My current max is 5 reps.

Tension: Strength endurance 20 reps, grind
Tool: Bodyweight
Technique: Strict Pull Up
Time: One set, no time limit

Here we can do the Density Cycle:
-Do a fixed number of reps every minute on the minute. Rest the remaining of the minute.
-Start at a very comfortable rep range. Do as many sets as required to total twice (depends on the number) the goal repetitions. Keep the total volume constant.
-Every High Day increase the number of reps per minute by one. Adjust the number of sets to keep the total constant.
-When your time under tension every minute reaches about 45 seconds, it's time to try your max.

In shorthand format, the program looks like this:

Cycle # / Moderate Day / High Day
1 / 20 x 2 / 14 x 3
2 / 14 x 3 / 10 x 4
3 / 10 x 4 / 8 x 5
4 / 8 x 5 / 7 x 6
5 / 7 x 6 / 6 x 7
6 / 6 x 7 / 5 x 8
7 / 5 x 8 / 5 x 9
8 / 5 x 9 / 4 x 10
9 / 4 x 10 / 1 x 20

Conclusion

If you don't mind, it doesn't matter. And you won't get anywhere. But if you mind, you need to be specific.

Specific Adaptation to Imposed Demands.