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Component Based Periodization

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Robbo91Icon...02-09-2015 @ 11:24 
Doesn't like tall people very much.
Member 5708, 391 posts
SQ 260, BP 195, DL 275
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I'm going to give this a go in a couple of weeks when I've got my competition out of the way. Just a couple of questions.
Regarding the starting strength movements, what would you use for deadlift? Is that not a starting strength movement in itself?
Also, there's no way I'll be able to use reverse bands, so I'll use chains for squat and deadlift, but would a slingshot work for the bench press? I imagine that it would work in a similar way to reverse bands by allowing overload, particularly at lockout.
Thanks for all this great stuff you make available to everyone.
AMH_PowerIcon...02-09-2015 @ 11:53 
we ride at dawn
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Robbo91 said:I'm going to give this a go in a couple of weeks when I've got my competition out of the way. Just a couple of questions.
Regarding the starting strength movements, what would you use for deadlift? Is that not a starting strength movement in itself?
Also, there's no way I'll be able to use reverse bands, so I'll use chains for squat and deadlift, but would a slingshot work for the bench press? I imagine that it would work in a similar way to reverse bands by allowing overload, particularly at lockout.
Thanks for all this great stuff you make available to everyone.


This is really good to read, you absolutely 'get it'. A slingshot would also replicate a more relevant recruitment curve, and can be used in place of bands/reverse bands/chains. All absolutely correct including the deadlift itself as a start strength exercise.

However, we can further bias the start to where it would be mechanically harder (deficit or stiff legs)...or, supramaximal using rack pulls; these are still valid for start strength.

If you are already strong off the floor...I would recommend rack/block pull. This will keep your fundamental start strength, but bias the loading to the muscles which would have greater influence on lockout (hips/glutes). This would maintain/improve start strength, but drastically improve potential for explosive strength (which would then be actually realized/consolidated in the explosive meso).

A huge part of it is selecting the most relevant start/explosive variants to resolve weakness (although start and/or explosive can be a weakness in itself and is addressed as part of the system, the exercise selections should be used to fix mechanical weakness)
Robbo91Icon...02-09-2015 @ 14:38 
Doesn't like tall people very much.
Member 5708, 391 posts
SQ 260, BP 195, DL 275
730.0 kgs @ 137.5kgs UnEq
Excellent, thanks for the reply. I'm much better off the floor than at lockout so I'll do block pulls.
I was thinking of doing four days a week with the fourth day being pressing again, but with the RPE sets done via overhead pin presses.
I'll let you know how I get on with all of it. Thanks again.
AMH_PowerIcon...02-09-2015 @ 15:07 
we ride at dawn
Member 4363, 1417 posts
SQ 305, BP 232.5, DL 305
842.5 kgs @ 101kgs UnEq
Robbo91 said:Excellent, thanks for the reply. I'm much better off the floor than at lockout so I'll do block pulls.
I was thinking of doing four days a week with the fourth day being pressing again, but with the RPE sets done via overhead pin presses.
I'll let you know how I get on with all of it. Thanks again.


Nice one. Look forwards to seeing your progress
umpalumpalifterIcon...03-09-2015 @ 22:41 
Member 5836, 366 posts
SQ 220, BP 137.5, DL 235
592.5 kgs @ 80kgs UnEq
very interesting concept AMH.

taken this and used for my accessory workwhilst keeping a more standard linear periodisation to my main lifts.

as I like to do lift twice a week I am doing three weeks of suspended squats after deadlifts followed by three weeks of banded squats and repeating over a twelve week program.

similar deadlift variations after squatting. after benching doing pin overhead press and then push press. After overhead daysdoing pin benches for three weeks followed by three weeks of sling shot.

be interesting to see how this aids progression.
TurtleIcon...12-09-2015 @ 15:16 
Member 5844, 8 posts
SQ 220, BP 155, DL 260
635.0 kgs @ 104kgs UnEq
Just finished my first strength Meso and results are looking good. Over the 3 weeks I have improved in all 3 lifts but more importantly for me was how easy the first weeks totals became in week 3:

Box Squat - 180 week 1, 190 week 3.
Board press (3 rep board)- 140 week 1, 147.5 week 3.
deficit deadlift - 180 week 1, 195 week 3.
AMH_PowerIcon...12-09-2015 @ 17:50 
we ride at dawn
Member 4363, 1417 posts
SQ 305, BP 232.5, DL 305
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Post Edited: 12.09.2015 @ 17:52 PM by AMH_Power
Turtle said:Just finished my first strength Meso and results are looking good. Over the 3 weeks I have improved in all 3 lifts but more importantly for me was how easy the first weeks totals became in week 3:

Box Squat - 180 week 1, 190 week 3.
Board press (3 rep board)- 140 week 1, 147.5 week 3.
deficit deadlift - 180 week 1, 195 week 3.


Well done, it's this process that keeps going, and before you know it you will be lifting more on the start variants for a 5RM than the actual lift.... this happened to me and I realized I'd wasted so much effort over the last couple of years. Intelligent training trumps the hardest work; providing you apply yourself.

"It is the science of today, which see's the records of yesterday fall"

~Dr Fred Hatfield

*edit. For reference, you are the 17th (out of 17) to make the same claim of a profound improvement on week 3 (over week 1); Something I would be quick to dismiss if it wasn't something I had experienced and seen with my own eyes.
TurtleIcon...12-09-2015 @ 18:10 
Member 5844, 8 posts
SQ 220, BP 155, DL 260
635.0 kgs @ 104kgs UnEq
[quote)For reference, you are the 17th (out of 17) to make the same claim of a profound improvement on week 3 (over week 1); Something I would be quick to dismiss if it wasn't something I had experienced and seen with my own eyes.

100% success rate is excellent, you will be publishing a book soon - have you also looked at ages and experience to gage if there is a trend?
AMH_PowerIcon...12-09-2015 @ 18:27 
we ride at dawn
Member 4363, 1417 posts
SQ 305, BP 232.5, DL 305
842.5 kgs @ 101kgs UnEq
Post Edited: 12.09.2015 @ 18:28 PM by AMH_Power
Turtle said:[quote)For reference, you are the 17th (out of 17) to make the same claim of a profound improvement on week 3 (over week 1); Something I would be quick to dismiss if it wasn't something I had experienced and seen with my own eyes.


100% success rate is excellent, you will be publishing a book soon - have you also looked at ages and experience to gage if there is a trend?

Absolutely; there is no trend other than rate of improvement, with intermediate and advanced improving FASTER than absolute beginners. Crazy or what....

That said, I have had beginners do typical training; simple 5x5 with incremental increases in weight over time. I found those that did CBP's technique was poor on the main lifts (understandable, they have had less practice), but still absolutely left the linear method in the dust for improvement. The linear ones had better tech but just wasn't anywhere near as strong....

A complete beginner can do it, but I recommend another day with plenty of classic lifts, maybe singles at 70-75% so that they can practice the lifts. This can dampen improvement in anyone intermediate and greater though; as it is unlearning the skill that you are specifically training in that meso (just my belief, as those that concurrently trained them didn't progress as fast).

I have no doubt that you will see some great progress from it. I'm surprised with the system to be honest, as I believed you needed a certain mindset for RPE's.... too ballsy and you head down the fatigued road, no balls and you don't get the stimulus, but even with these fluctuations it seems that improvements from staging the components far outweighs the variance we see in individuals the RPE.

I initially did it for myself, but my training partners followed, and we all made absurd progress... and naturally recommended it to people who I was currently advising. All of them went from strength to strength, and then we termed it CBP.
TurtleIcon...12-09-2015 @ 18:38 
Member 5844, 8 posts
SQ 220, BP 155, DL 260
635.0 kgs @ 104kgs UnEq
Absolutely; there is no trend other than rate of improvement, with intermediate and advanced improving FASTER than absolute beginners. Crazy or what....
.


Have you considered the reason the intermediate and advance progress quicker is because of the advanced GPP within the muscles. When I did the first squat session I was amazed at how hard the session was when looked at on paper (although I have to admit I really enjoy a bulls out squat session)
AMH_PowerIcon...12-09-2015 @ 18:41 
we ride at dawn
Member 4363, 1417 posts
SQ 305, BP 232.5, DL 305
842.5 kgs @ 101kgs UnEq
Turtle said:
Have you considered the reason the intermediate and advance progress quicker is because of the advanced GPP within the muscles. When I did the first squat session I was amazed at how hard the session was when looked at on paper (although I have to admit I really enjoy a bulls out squat session)


I have wondered, but I honestly don't know. Maybe they have a focus that beginners don't have, which allows them to push more, and an RPE 8 may reside at a higher % than a beginners RPE 8 for example...a beginner may think he is lifting flat out as he doesn't know what he is capable of.
GordyIcon...14-09-2015 @ 08:52 
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Post Edited: 10.08.2018 @ 15:58 PM by Gordy
Robbo91Icon...14-09-2015 @ 21:30 
Doesn't like tall people very much.
Member 5708, 391 posts
SQ 260, BP 195, DL 275
730.0 kgs @ 137.5kgs UnEq
I started this today.
Quick question, what bands should I get? I'm going to invest in some to do reverse band work instead of chains.
AMH_PowerIcon...14-09-2015 @ 22:04 
we ride at dawn
Member 4363, 1417 posts
SQ 305, BP 232.5, DL 305
842.5 kgs @ 101kgs UnEq
Robbo91 said:I started this today.
Quick question, what bands should I get? I'm going to invest in some to do reverse band work instead of chains.

I tend to always revert to using the black ones from strengthshop... Just seem about right to me.
Robbo91Icon...14-09-2015 @ 22:39 
Doesn't like tall people very much.
Member 5708, 391 posts
SQ 260, BP 195, DL 275
730.0 kgs @ 137.5kgs UnEq
AMH_Power said:
I tend to always revert to using the black ones from strengthshop... Just seem about right to me.


I saw those, 20" or 41"?

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