Prepare
Rehearse the pattern with easy sets.
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Method guide · Strength
Progressive overload and double progression
Progress one controllable variable at a time: load, repetitions or total quality sets.
Strength
Four-week loading loop
Training loop- 01
Baseline
Choose a repeatable load and rep range.
- 02
Build
Add a rep before adding load.
- 03
Check
Keep two controlled reps in reserve.
- 04
Advance
Increase only after clean completion.
Session storyboard
Primary lift
Work within the prescribed range.
Record
Use reps and RIR to guide next week.
Related movement
Use the movement guide to review a clear setup, focus and equipment before applying this method in a session.
Evidence and scope