I’m generally not a fan of “system-based” strength training. There are far too many individual differences between lifters to try to pigeonhole everyone into the same exact training system. When this happens, results tend to follow a bell curve: 20 percent of lifters thrive, 20 percent of lifters do terribly, and the middle 60 percent do OK.
However, when my strength training business returned to in-person operations after the forced shutdown in early 2020, we had to figure out how to train many lifters at once without too much equipment sharing or close contact. As silly as it seems in hindsight, the paranoia over social distancing and surface cleanliness resulted in us implementing a level-based approach to group strength training that has become a permanent fixture in the way I coach.
We group our lifters into Levels 1, 2 and 3, which could just as easily be called beginner, intermediate and advanced. Level 1 and 2 lifters follow group workouts that are not customized, but individualized based on which squat, bench and deadlift variations they perform and, of course, autoregulated based on RPE and RIR. Level 3 lifters get completely customized programs based on their individual goals, strengths and weaknesses, and competitive powerlifting season.
After using this level system for over three years now, I’ve found there’s an interesting “leapfrog” approach that many lifters have used successfully to make steady progress over a considerable period of time. When I say leapfrog, I mean that each training block strategically builds on the previous one in a way that lets most lifters hit consistent rep PRs and reduce the likelihood of hitting stubborn plateaus. Here’s how we do it:
9-Week Training Blocks
In principle, I’m NOT in support of assigning finite amounts of time to certain training blocks. If the current approach is working, there’s no need to abandon it and move on to something else just because a textbook or dead Russian guy said that training blocks need to be 4 weeks long. However, within the context of group training, we have to put some constraints around our training approach to make it work for as many lifters as possible. So, both our Level 1 and Level 2 lifters use 9-week training blocks for their main squat, bench and deadlift variations.
Level 1 lifters use a more linear approach where they use the same rep range for 3 weeks in a row, whereas Level 2 lifters use weekly undulation where the rep range changes every week on a 3-week rotation. It looks like this:
Level 1
Week 1: 3 sets x 5 reps @ 7 RPE
Week 2: 3 sets x 5 reps @ 8 RPE
Week 3: 1×5 @ 7 RPE, 1×5 @ 8 RPE, 1×5 @ 9 RPE
Week 4: 3 sets x 4 reps @ 7 RPE
Week 5: 3 sets x 4 reps @ 8 RPE
Week 6: 1×4 @ 7 RPE, 1×4 @ 8 RPE, 1×4 @ 9 RPE
Week 7: 3 sets x 3 reps @ 7 RPE
Week 8: 3 sets x 3 reps @ 8 RPE
Week 9: 1×3 @ 7 RPE, 1×3 @ 8 RPE, 1×3 @ 9 RPE
Level 1 lifters use straight sets where they do 3 weeks of 5’s, 3 weeks of 4’s and 3 weeks of 3’s, with the RPE increasing during each 3-week mini-block. Basically, they work up to one near-maximal set at the given rep range every third week. This gives them time to build momentum, get comfortable with the rep range, and only have to “bring it” every third week. I find this approach works well for beginners and low-intermediates who aren’t as technically proficient and can still get stronger by milking lower RPEs.
Level 2
Week 1: Work up to 1×5 @ 9 RPE, then 2×5 @ 90% of top set
Week 2: Work up to 1×4 @ 9 RPE, then 2×4 @ 90% of top set
Week 3: Work up to 1×3 @ 9 RPE, then 2×3 @ 90% of top set
Week 4: Work up to 1×5 @ 9 RPE, then 2×5 @ 95% of top set
Week 5: Work up to 1×4 @ 9 RPE, then 2×4 @ 95% of top set
Week 6: Work up to 1×3 @ 9 RPE, then 2×3 @ 95% of top set
Week 7: Work up to 1×5 @ 9 RPE, then 2×3 @ Same weight as top set
Week 8: Work up to 1×4 @ 9 RPE, then 2×2 @ Same weight as top set
Week 9: Work up to 1×3 @ 9 RPE, then 3×1 @ Same weight as top set
Level 2 lifters use a top set approach and consistently higher RPEs than Level 1 lifters. They’ve earned that right by demonstrating technical proficiency. The rep range rotates (i.e., undulates) between sets of 5, 4 and 3 each week. The backdown intensity increases each 3-week mini-block, concluding with “backdown” sets at the same weight as the top set during week 7-9. I’ll often give lifters the option to test new 1-rep maxes during week 9 instead of doing a top triple.
By undulating the top set rep range weekly, lifters can consistently add weight to the bar. They’re doing fewer reps 2 out of every 3 weeks, so even if they have an off day, chances are good they’ll still be able to go heavier the following week. Stronger lifters tend to have higher peaks and lower valleys when they experience variability in their day-to-day strength levels, so this weekly undulation seems to protect against that.
The Leapfrog Approach
Here’s where the leapfrog approach comes into play. Once lifters have made it through one 9-week training block, I instruct them to try to use the same weights as the last block but for the higher rep ranges. For example:
Level 1
| Block 1 | Block 2 |
| Week 1: 3×5 @ 135 | Week 1: 3×5 @ 145 |
| Week 2: 3×5 @ 140 | Week 2: 3×5 @ 150 |
| Week 3: 1×5 @ 135, 1×5 @ 140, 1×5 @ 145 | Week 3: 1×5 @ 145, 1×5 @ 150, 1×5 @ 155 |
| Week 4: 3×4 @ 145 | Week 4: 3×4 @ 155 |
| Week 5: 3×4 @ 150 | Week 5: 3×4 @ 160 |
| Week 6: 1×4 @ 145, 1×4 @ 150, 1×4 @ 155 | Week 6: 1×4 @ 155, 1×4 @ 160, 1×4 @ 165 |
| Week 7: 3×3 @ 155 | Week 7: 3×3 @ 165 |
| Week 8: 3×3 @ 160 | Week 8: 3×3 @ 170 |
| Week 9: 1×3 @ 155, 1×3 @ 160, 1×3 @ 165 | Week 9: 1×3 @ 165, 1×3 @ 170, 1×3 @ 175 |
This lifter simply took the weights they did for sets of 4 and 3 in block 1 and did them for sets of 5 and 4 in block 2, respectively. They “leapfrog” the weights into the higher rep ranges over and over, setting rep PRs each block.
Level 2
| Block 1 | Block 2 |
| Week 1: 1×5 @ 225, 2×5 @ 200 | Week 1: 1×5 @ 235, 2×5 @ 210 |
| Week 2: 1×4 @ 235, 2×4 @ 210 | Week 2: 1×4 @ 245, 2×4 @ 220 |
| Week 3: 1×3 @ 245, 2×3 @ 220 | Week 3: 1×3 @ 255, 2×3 @ 230 |
| Week 4: 1×5 @ 225, 2×5 @ 210 | Week 4: 1×5 @ 235, 2×5 @ 225 |
| Week 5: 1×4 @ 235, 2×4 @ 225 | Week 5: 1×4 @ 245, 2×4 @ 235 |
| Week 6: 1×3 @ 245, 2×3 @ 230 | Week 6: 1×3 @ 255, 2×3 @ 240 |
| Week 7: 1×5 @ 225, 2×3 @ 225 | Week 7: 1×5 @ 235, 2×3 @ 235 |
| Week 8: 1×4 @ 235, 2×2 @ 235 | Week 8: 1×4 @ 245, 2×2 @ 245 |
| Week 9: 1×3 @ 245, 3×1 @ 245 | Week 9: 1×3 @ 255, 3×1 @ 255 |
As you can see, the actual weight on the bar progresses slower here. That’s for two reasons. First, stronger lifters typically can’t make week-over-week progress as rapidly as newer lifters. Second, the intensity of the backdown sets increases each week, so there is indeed more work being done each week. For that reason, I recommend many of my Level 2 lifters keep the same top set weights for a given rep range over the entire 9-week block, and THEN leapfrog the weights during the next block. It’s a low-and-slow approach, like good barbeque and old Black Sabbath.
Steal This System
Quite simply, if you can take the weight you were doing for sets of 4 and turn them into sets of 5, and take the weights you were doing for sets of 3 and turn them into sets of 4, you’re going to get stronger. This leapfrog approach runs out for everyone eventually, but you’ll be surprised how long you can stretch this out if you stay true to the RPE assignments. Once our lifters can’t make steady progress like this, they’re likely ready for Level 3 where we take a more individualized approach to their programming.
I encourage you to “steal” this system for yourself (or for your lifters if you’re a coach), or at the very least, find a way to “leapfrog” within your own training approach.
