Feb 19 • Strength & Conditioning
Consistent Loading
Consistent loading is an “old school” training method that can be used to progressively overload volume. Remember, when talk physical training we are discussing the balance (and variation) of training cycles as they relate to intensity and volume.
Consistent loading removes one of those variables (intensity) as we have a predefined load or weight that we will use during the session. This is an ideal way to train for those with limited equipment or weights available. For example, if you built a home gym on a budget and only have a barbell and 100 pounds of weights, you would not ‘not’ train, you just use the load that you have available.
Consistent loading also works well for those trainees who have dedicated a lot of time to training and need either 1. A deload from the intensity or 2. Have constraints to work within (time, limitations, etc).
To properly employ these techniques we will vary the volume (sets & reps & frequency) as we progress through training we will increase volume at first by increasing the number of reps, the sets, and finally the frequency. We can also adjust volume by adding modifications to the training session. Some examples of this are outlined below:
Modifying Reps: Start with 5 sets by 5 reps, as the weights get ‘lighter’ we can add more reps to the first set and less to the final sets aiming for something like 10-8-5-3-2 (+3 reps) or 5 x 8 (+15 reps) or true old school training 8x8 (+39 reps).
Modifying Sets: We can add more sets to increase total volume, we can also decrease sets while still increasing volume. For example, if we start with 5 sets by 5 reps, we can adjust it to a 4 sets by 8 reps using less sets but increase the total training volume.
Modifying Frequency: This is where the fun begins! Modifying frequency simply means the number of times we will train a specific movement or muscle group during a training cycle (1 week for our crew). Let’s say that we want to get 5 total sets with a goal of 30 reps completed for the overhead press. We could do 3 sets of 8 on Monday and 2 sets of 3 on Thursday. This supports us in modifying intensity as well as one day may be light in sets and reps while the other higher in total training volume.
Bonus Modification: With consistent loading we have the ability to “couple” exercises because we are using a predefined (and let’s be honest, often times a much lighter load). Using the overhead press as an example, we could add a clean and press to each rep, doubling up training volume and (arguably) allowing for skill based work. We can also add complexes! Complexes are a fun, challenging, and great way to train for those with strict time restrictions. Here are a few of my favorite complexes:
Pull Complex: Perform 1 High Pull or Clean, 2 Shrugs, 3 Bent Over Rows, 4 Clean Pulls, 5 Deadlifts.
Push Complex: 1 rep of each: Power Clean, Front Squat, Overhead Press, Back Squat, Behind the Neck Press or Jerk, Front Squat, Drop.
Armor Building Complex (Credit Dan John): Using a single or double kettlebell perform 2 cleans, 1 overhead press, and 3 squats.
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Consistent Loading
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