Training Rules
8 rules (6 hard, 2 soft)
Evidence-based constraints that guide workout generation. Hard rules are never broken; soft rules can be adjusted for experienced athletes.
Volume
Maximum 3 heavy compound days per week
CNS fatigue accumulates quickly with maximal lifting; quality over frequency
Recovery
Deload week every 4-6 weeks (50% volume, 70% intensity)
Prevents overtraining, allows supercompensation, protects joints
Minimum 48 hours between same competition lift
Heavy squats and deadlifts share posterior chain; need recovery
Technique
Don't program heavy squats and heavy deadlifts on consecutive days
Both are CNS demanding and stress the lower back
Competition attempts: Opener (easy 3rd attempt from training), Second (goal weight), Third (PR attempt)
Conservative opener ensures total; build confidence; thirds are bonuses
Progressive warmup to working weight (empty bar -> 40% -> 60% -> 75% -> working)
Prepares joints, CNS, and technique for heavy loading
Never add weight if technique is breaking down
Poor technique under load causes injury and ingrains bad patterns
Safety
No lifts above 90% without spotter, safety bars, or spotting blocks
Failed heavy lifts can cause serious injury