Creating a Strength Block-JTSstrength.com

Summary by Krater

Chad Wesley Smith demonstrates how to construct a strength block for powerlifting preparation, explaining training parameters, weekly structure, undulation, specificity, and recovery.

From the video

Answers: How do you construct a strength training block?

• strength training block
• powerlifting preparation
• training volume and intensity
• undulating periodization
• exercise specificity
• fatigue management

Exercises

• squat · barbell · 70-75%x4x6
• above parallel pause squat · barbell · 70-75%x3x6
• bench press · barbell · 75-80%x4x5
• wide grip bench press · barbell · 75-80%x3x5
• deadlift · barbell · 80-85%x3x4
• block pull · barbell · 80-85%x2x4
• hi bar squat · barbell · 75-80%x4x5
• below parallel pause squat · barbell · 75-80%x3x5
• comp squat · barbell · 80-85%x3x4
• comp squat (no wraps) · barbell · 80-85%x2x4
• close grip bench press · barbell · 80-85%x2x4

What it concludes

• Strength development happens primarily in the 4 to 6 rep range at 70 to 85% intensity.
• Hypertrophy work should be in the 6 to 10 or 12 rep range at 60 to 70% intensity.
• Peaking blocks utilize 85%+ intensity with rep sets of 3, 2, and 1.
• Undulating intensity across the week manages fatigue and aids recovery between heavy sessions.
• Higher-volume, higher-frequency training benefits from more high-bar squatting to reduce spinal and joint stress compared to low-bar squatting.
• The farther you are from a meet, the more variation and less specificity you need in exercise selection.