SEPTEMBER 2021: 1-6 PRINCIPLE + CONTRAST SETS

We're capping off Q3 of training with an intensification block. July and August's programming focused on volume, body composition and work capacity; September changes the game, the programming's purpose is to get you as strong and as powerful as possible heading into Q3 KPI testing week 9/27-10/2.

Break strength and size (hypertrophy) barriers with this tried-and-true strength training method. The 1-6 Principle with contrast sets is a powerful training program that allows individuals to train for absolute strength and functional hypertrophy. For the 1-6 Principle you are going to alternate between 1 rep maxes and 6 rep maxes on an exercise. The 1 rep max sets potentiate your central nervous system so you can lift more weight on your 6 rep max sets.

This is based on neurological phenomenon called post-tetanic facilitation (PTF). PTF suggests that a more powerful muscular contraction can be achieved if that strong contraction is preceded by a strong muscular contraction. The 1-6 principle is a practical application of PTF, using loads to increase the activation of the nervous system before performing sets of higher reps. This effect enables an individual to use heavier weights in those 6-rep sets, which will enable you to build bigger and stronger muscles - breaking strength and size (hypertrophy) barriers.

1-6 Principle Protocol
A1.) Main Compound Lift: 6 sets consisting of 1, 6, 1, 6, 1, 6 reps, 60s rest after 1s, 180s rest after 6s, 4/0/X/0
A2.) Antagonist: 6 sets consisting of 1, 6, 1, 6, 1, 6 reps,  60s rest after 1s, 180s rest after 6s, 4/0/X/0
B1.) Assistance Lift 
B2.) Assistance Lift
C.) Core / Conditioning

The 1-6 contrast sets are a lot like wave loading. Wave loading refers to a grouping of work sets in "series." You are trying to increase the amount of weight that you can use on each of the "waves." There will be 2.5-5% jumps  on the bar on each subsequent sets of 1 rep. You would do the same thing on each subsequent set of 6 reps.

We'll be running a 3-day strength training split:
Monday: Deadlifts
Wednesday: Chest + Back
Friday: Squats

The goal is to get the most out of the last set of 6 reps. It's not about the heavy 1 rep. It's about using that 1 rep to allow us to get more out of the 6 reps.