How to Track Progress With Concurrent Periodization

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[cristiansmistad]

"I'm just some guy on YouTube with 10k subs" 😂😂😂 lmao I don't think you realize how funny you can be at times without even trying

[OCDadal]

Plateud for 3, 5 years on Kinobody, but was too resistant to give it up, then hopped on concurrent style following you 100 % + started eating more and I finally busted through all the plateaus I had, literally all. Been making gains and PR every workout now. You are a literal godsend for naturals man.

[goofyahhh]

Basic example of a concurrent periodization program by the WSB teplate:

Cycle 1



Week 1



Monday – Max Effort Squat/DL



Low box squat – work up to a 3rm

Glute ham raises 4 x 8

Reverse hyperextension 4 x 8

Incline bench sit-ups 4 x 15



Wednesday – Max Effort Bench



Close grip bench – work up to a 3rm

T-bar rows 4 x 8

Rear dumbbell raises 4 x 12

Lying barbell extensions 4 x 12



Friday – Speed Squat



Box squats 45% 8 x 2

Speed deadlift 65% 6 x 1

Glute ham raise 4 x 8

Reverse hyperextension 4 x 8

Incline bench sit-ups 4 x 15



Sunday – Speed Bench



Speed bench 45% 9 x 3

T-bar rows 4 x 8

Rear dumbbell raises 4 x 12

Lying barbell extensions 4 x 12






Week 2



Monday – Max Effort Squat/DL



Rack Pull – work up to a 3rm

Glute ham raise 4 x 8

Reverse hyperextension 4 x 8

Incline bench sit-ups 4 x 15



Wednesday – Max Effort Bench



Floor Press – work up to a 3rm

T-bar rows 4 x 8

Rear dumbbell raises 4 x 12

Lying barbell extensions 4 x 12



Friday – Speed Squat



Box squats 50% 8 x 2

Speed deadlift 70% 6 x 1

Glute ham raise 4 x 8

Reverse hyperextensions 4 x 8

Incline bench sit-ups 4 x 15



Sunday – Speed Bench



Speed bench 50% 9 x 3

T-bar rows 4 x 8

Rear dumbbell raises 4 x 12

Lying barbell extensions 4 x 12





Week 3



Monday – Max Effort Squat/DL



Goodmorning– work up to a 3rm

Glute ham raise 4 x 8

Reverse hyperextensions 4 x 8

Incline bench sit-ups 4 x 15



Wednesday – Max Effort Bench



Rack Press – work up to a 3rm

T-bar rows 4 x 8

Rear dumbbell raises 4 x 12

Lying barbell extensions 4 x 12



Friday – Speed Squat



Box squats 55% 8 x 2

Speed deadlift 75% 6 x 1

Glute ham raise OR reverse hyperextensions 4 x 8

Incline bench sit-ups 4 x 15



Sunday – Speed Bench



Speed bench 55% 9 x 3

T-bar rows 4 x 8

Rear dumbbell raises 4 x 12

Lying barbell extensions 4 x 12







Week 4



Monday – Squat/DL skill day (instead of max effort)



Free Squat - work up to 85% of 1rm

Deadlift - work up to 85% of 1rm

Glute ham raise 4 x 8

Reverse hyperextensions 4 x 8

Incline bench sit-ups 4 x 15



Wednesday – Bench skill day (instead of max effort day)



Bench Press – work up to 85% of 1rm

T-bar rows 4 x 8

Rear dumbbell raises 4 x 12

Lying barbell extensions 4 x 12



Friday – Speed Squat



Box squats 45% 8 x 2

Speed deadlift 65% 6 x 1

Glute ham raise 4 x 8

Reverse hyperextensions 4 x 8

Incline bench sit-ups 4 x 15



Sunday – Speed Bench



Speed bench 45% 9 x 3

T-bar rows 4 x 8

Rear dumbbell raises 4 x 12

Lying barbell extensions 4 x 12




Cycle 2





Week 1



Monday – Max Effort Squat/DL



Low box squat – work up to a 1rm

Back Extension 4 x 8

Cable pulldown abs 4 x 15



Wednesday – Max Effort Bench



Close grip bench – work up to a 1rm

Bentover barbell rows 4 x 8

Shrugs 4 x 8

Lying dumbbell extensions 4 x 12



Friday – Speed Squat



Box squats 50% 8 x 2

Speed deadlift 70% 6 x 1

Back Extension 4 x 8

Cable pulldown abs 4 x 15





Sunday – Speed Bench



Speed bench 50% 9 x 3

Bentover barbell rows 4 x 8

Shrugs 4 x 8

Lying dumbbell extensions 4 x 12







Week 2



Monday – Max Effort Squat/DL



Rack Pull – work up to a 1rm

Back Extension 4 x 8

Cable pulldown abs 4 x 15



Wednesday – Max Effort Bench



Floor Press – work up to a 3rm

Bentover barbell rows 4 x 8

Shrugs 4 x 8

Lying dumbbell extensions 4 x 12





Friday – Speed Squat



Box squats 55% 8 x 2

Speed deadlift 75% 6 x 1

Back Extension 4 x 8

Cable pulldown abs 4 x 15



Sunday – Speed Bench



Speed bench 55% 9 x 3

Bentover barbell rows 4 x 8

Shrugs 4 x 8

Lying dumbbell extensions 4 x 12





Week 3



Monday – Max Effort Squat/DL

Good morning - work up to a 1rm

Glute ham raise 4 x 8

reverse hyperextensions 4 x 8

Back Extension 4 x 8

Cable pulldown abs 4 x 15





Wednesday – Max Effort Bench



Rack Press – work up to a 1rm

Bentover barbell rows 4 x 8

Shrugs 4 x 8

Lying dumbbell extensions 4 x 12



Friday – Speed Squat



Box squats 45% 8 x 2

Speed deadlift 65% 6 x 1

Back Extension 4 x 8

Cable pulldown abs 4 x 15



Sunday – Speed Bench



Speed bench 45% 9 x 3

Shrugs

Bentover barbell rows 4 x 8

Lying dumbbell extensions 4 x 12







Week 4



Monday – Squat/DL skill day (instead of max effort)



Free Squat - work up to 90% of 1rm

Deadlift - work up to 90% of 1rm

Back Extension 4 x 8

Cable pulldown abs 4 x 15





Wednesday – Bench skill day (instead of max effort)



Bench Press – work up to 90% of 1rm (3RM)

Bentover barbell rows 4 x 8

Shrugs 4 x 8

Lying dumbell extensions 4 x 12



Friday – Speed Squat



Box squats 50% 8 x 2

Speed deadlift 70% 6 x 1

Back Extension 4 x 8

Cable pulldown abs 4 x 15





Sunday – Speed Bench



Speed bench 50% 9 x 3

Bentover barbell rows 4 x 8

Shrugs 4 x 8

Lying dumbbell extensions 4 x 12









Cycle 3



Week 1



Monday – Max Effort Squat/DL



Low box squat – work up to a 1rm – (Try to beat previous cycle's pr)

Cable pullthroughs 10 x 8

Hanging leg raise 4 x 15



Wednesday – Max Effort Bench



Close grip bench – work up to a 1rm– Try to beat previous cycle's pr

Dumbbell Rows 4 x 8

Pulldowns 4 x 8

Cable Pushdowns 4 x 12



Friday – Speed Squat



Box squats 50% 8 x 2

Speed deadlift 70% 6 x 1

Cable pullthroughs 10 x 8

Hanging leg raise 4 x 15





Sunday – Speed Bench



Speed bench 50% 9 x 3

Pulldowns 4 x 8

Dumbbell Rows 4 x 8

Cable Pushdowns 4 x 12





Week 2



Monday – Max Effort Squat/DL



Rack Pull – work up to a 1rm - Try to beat previous cycle's pr

Cable pullthroughs 10 x 8

Hanging leg raise 4 x 15





Wednesday – Max Effort Bench



Floor Press – work up to a 1rm - Try to beat previous cycle's pr

Dumbbell Rows 4 x 8

Pulldowns 4 x 8

Cable Pushdowns 4 x 12



Friday – Speed Squat



Box squats 55% 8 x 2

Speed deadlift 75% 6 x 1

Cable pullthroughs 10 x 8

Hanging leg raises 4 x 15



Sunday – Speed Bench



Speed bench 55% 9 x 3

Dumbbell Rows 4 x 8

Pulldowns 4 x 8

Cable Pushdowns 4 x 12





Week 3



Monday – Max Effort Squat/DL



Goodmorning– work up to a 1rm - Try to beat previous cycle's pr

Cable pullthroughs 10 x 8

Hanging leg raises 4 x 15





Wednesday – Max Effort Bench



Rack Press – work up to a 1rm - (Try to beat previous cycle's pr)

Dumbbell Rows 4 x 8

Pulldowns 4 x 8

Cable Pushdowns 4 x 12



Friday – Speed Squat



Box squats 45% 8 x 2

Speed deadlift 70% 6 x 1

Cable pullthroughs 10 x 8

Hanging leg raises 4 x 15





Sunday – Speed Bench



Speed bench 45% 9 x 3

Pulldowns 4 x 8

Chin-ups 4 x 8

Dumbbell Rows 4 x 8

Cable Pushdowns 4 x 12







Week 4



Monday – Squat/DL skill day



Free Squat - work up to 95% of 1rm

Deadlift - work up to 95% of 1rm

Cable pullthroughs 10 x 8

Hanging leg raises 4 x 15






Wednesday – Bench skill day (instead of max effort)



Bench Press – work up to 95% of 1rm

Dumbbell Rows 4 x 8

Pulldowns 4 x 8

Cable Pushdowns 4 x 1



Friday – Speed Squat



Box squats 50% 8 x 2

Speed deadlift 70% 6 x 1

Cable pullthroughs 10 x 8

Hanging leg raises 4 x 15





Sunday – Speed Bench



Speed bench 50% 9 x 3

Dumbbell Rows 4 x 8

Pulldowns 4 x 8

Cable Pushdowns 4 x 1





Cycle 4



Week 1



Monday – Max Effort Squat/DL



Low box squat – 1rm - (Try to beat previous cycle's pr)

Glute ham raises 4 x 8

Reverse hypers 4 x 8

Planks 4 x 15



Wednesday – Max Effort Bench



Close grip bench – 1rm - (Try to beat previous cycle's pr)

Machine rows 4 x 8

Pullups 4 x 8

Dips 4 x 12



Friday – Speed Squat



Box squats 55% 8 x 2

Speed deadlift 75% 6 x 1

Glute ham raises 4 x 8

Reverse hypers 4 x 8

Dumbbell side bends 4 x 15



Sunday – Speed Bench



Speed bench 55% 9 x 3

Machine rows 4 x 8

Pullups 4 x 8

Dips 4 x 12





Week 2



Monday – Max Effort Squat/DL



Rack Pull – work up to a 1rm - Try to beat previous cycle's pr

Glute ham raises 4 x 8

Reverse hypersextensions 4 x 8

Dumbbell side bends 4 x 15



Wednesday – Max Effort Bench



Floor Press – work up to a 1rm - Try to beat previous cycle's pr

Machine rows 4 x 8

Pullups 4 x 8

Dips 4 x 12



Friday – Speed Squat



Box squats 45% 8 x 2

Speed deadlift 70% 6 x 1

Glute ham raises 4 x 8

Reverse hyperextensions 4 x 8

Dumbbell side bends 4 x 15



Sunday – Speed Bench



Speed bench 45% 9 x 3

Machine rows 4 x 8

Pullups 4 x 8

Dips 4 x 12







Week 3



Monday – Max Effort Squat/DL



Goodmorning– work up to a 1rm - (Try to beat previous cycle's pr)

Reverse hypersextensions 4 x 8

Glute ham raises 4 x 8



Dumbbell side bends 4 x 15



Wednesday – Max Effort Bench



Rack Press – work up to a 1rm - Try to beat previous cycle's pr

Machine rows 4 x 8

Pullups 4 x 8

Dips 4 x 12



Friday – Speed Squat



Box squats 50% 8 x 2

Speed deadlift 70% 6 x 1

Glute ham raises 4 x 8

Reverse hypersextensions 4 x 8

Dumbbell side bends 4 x 15



Sunday – Speed Bench



Speed bench 50% 9 x 3

Pullups 4 x 8

Machine rows 4 x 8

Dips 4 x 12







Week 4



Monday – Squat/DL skill day



Free Squat - work up to 85% of 1rm

Deadlift - work up to 85% of 1rm

Glute ham raises 4 x 8

Reverse hyperextensions 4 x 8

Dumbbell side bends 4 x 15



Wednesday – Bench skill day



Bench Press – work up to 85% of 1rm

Machine rows 4 x 8

Pullups 4 x 8

Dips 4 x 12



Friday – Speed Squat



Box squats 55% 8 x 2

Speed deadlift 75% 6 x 1

Glute ham raises 4 x 8

Dips 4 x 15



Sunday – Speed Bench



Speed bench 55% 9 x 3

Pullups 4 x 8

Machine rows 4 x 8

Pullups 4 x 8

Dips 4 x 12





Week of the PR's



Light assistance work only Monday – Wednesday

Rest from Thursday until PR week







Notes

[silatguy]

This might be both the best and most encouraging video I have ever seen lol

[stevenasser]

Just doing the same variation over and over doesn't work, you have to mix it up, Alex is 100 percent correct ...Just doing the same thing over and over again leads to massive plateaus in strength ... Bands are awesome also ..

[adrianbraysy]

Great vid. A good concept to look up in relation to this, is dynamic correspondence. Verkoshansky wrote about it I think. Weightlifters use this idea a lot. Basically, it means that exercises relate to each other. For the strongest snatch and clean&jerk possible, the front squat should be X % of the back squat etc... there are also terms such as "the web" thrown around in those circles. Louie Simmons talks about it from time to time also. He mentions that for each lift, there are "testers" and there are "builders". The overhead press is a great builder for my bench, but there doesn't seem to be as clear of a relationship there as there is between my bench and floor press. So the overhead press would be a builder for me, and the floor press would be a tester.

[ButcherTV]

im on lsu powerlifting team and i keep telling everybody to increase exercise selection. it took a year to get through to half the people. the rest keep starting every single fucking workout with regular bench, deadlift, and squats and then complain why they are plateauing ... its riduclous

[casualrascal]

Man, I've been training for 8+ years but I can't recall my RPs like you say you do. A skill you acquire... Perhaps I acquired dementia

[PenguinzFtMFW]

its for these reasons if i do a linear periodization period i go 4x8... to 5x5 to 10x3 as it keeps volume... relatively similar and still works out for me i've made progress that im happy with for my goals. :)

[YoureInSilico]

So how do you select your weight for a new exercise? Or do you just ballpark it the first time and then increase the weight in the next cycle?

[Mannymoe]

So is concurrent like muscle confusion?changing exercises for the same muscle group?

[freehatespeech]

I just have a document with my PRs for every variation and rep range

[saludybienestar]

For example u gave for shrugs, u rotate every week using the same excercise both days of the week (volume, and intensity) or do u do 2 different variations a week?

[Northstar]

How do you autoregulate the volume and intensity parameters for all of those different variations to ensure you are putting in maximal effort without burning out

[jalalhatoum]

Alex, when you are doing the full body training won't you spend a lot of time and get really tired ?

[alejandrogangotena]

What would be a concurrent training program to up the bend the neck press?

[gmoneypaperstacks]

I get that your lifts will go up, but how do you know how much it will go up as compared to the last time you did the lift?

[noah]

Loool I loved dis vid. A lot of passion and I always remember the message because of it. Anyone know what special exercises can be done for the overhead press; I know dumbbell ohp, behind the neck etc, but are there any

[Seahawks]

good video. What about armwrestling gym training? Lets say your focus lift is a wrist curl. Would you rotate through different size handles, over knee sitting vs over knee standing at a slight angle, barbell etc.? And like wise for back pressure could you rotate through towel over knuckles wrist only, wrist plus arm added etc.? Does this make sense?

[gustavolealgomes]

Alex, How should I know what weight use and how much weight add to my lifts?