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Finding the Correct Volume for Measurable Goals

Udhay Chatha, [27/06/2023 21:14]

@Kneesovertoesguy Hey Ben I got a few questions that are connected together.

How much volume, intensity and frequency is best for achieving the best gains assuming diet and sleep is well taken care of and should that volume go to training specific areas in a training phase or for the whole body like the standards program.

I remember you talking about in one podcast back in the Stone Age that you were training 3 bobsledders (one’s low back was stronger than his knees, one’s knees were stronger than his low back, and one was balanced) that you had those savages do ATG Split Squats and Seated Goodmornings 6 days a week for 6 weeks and they went from just shy of 440lbs to reaching 500lbs! and after that they went to do their own things and never were able to squat more weight then that when you were training them.

How did you program and structure their training and did you have them work on anything else besides those 2 exercises and lastly do you think it was too much volume or could they have handled even more for even better gains!?

Thanks Ben!

Ben Patrick, [27/06/2023 22:18]

Udhay The “correct” volume is the one you make progress with toward a known goal. Let’s see how that plays out into the real world…

Elite jumpers often find that jumping with max intent once a week, works better than jumping more often. So because they have a measurable goal, it helps determine their volume of jumping.

Then it seems like at least twice a week trying to get the legs stronger, works for jumping higher. But more than that often results in lacking enough intent in the jump session.

Tom Platz used to squat every other week. But his intent was UNREAL, and by the nature of his sport he was juiced to the gills.

Meanwhile, I’ve seen excellent squat results with something like Smolov which is super simple but forces you to squat hard, 4 times a week. I’ve also seen squats go up from Super Accumulation which is full squats 6 mornings a week, and deep deadlifts every other evening. But I’ve never seen Super Accumulation work well solo - only in groups.

So Udhay there can be a great variance. And both short-term and long-term matter… Those who did the Super Accumulation version with split squats and lower back 6 days a week… I think it took a mental toll. To this day I don’t think any of them repeated that, even though it may have been the most effective single program I’ve ever seen.

The most “successful” 2-week diet might do more harm than good if the person burns out on eating healthy and then reverts to a worse diet than before.

So the correct volume is the one that gives you progress toward a measurable goal.

For the bobsledders the program worked toward their short-term goal of preparing for the Olympic bobsled combine in SHORT TIME (months, not years). So the goal has to be known, and the training has to make progress toward that goal. That is how you measure the “correct” volume.

Udhay What is your measurable goal?

Udhay Chatha, [27/06/2023 22:38]

@Kneesovertoesguy Thank you so much I really appreciate it.

My measureable goal is breaking the 100m world record

Ben Patrick, [27/06/2023 23:46]

Hahaha epic. Then definitely a long-term goal, not a short-term one

My suggestion is to sprint once a week. This will serve as a guide. Maybe you’ll need more than one sprint session per week. But if you start from there, measure, repeat, you’ll dial in an amazing program as you get more and more results.

We have a jump formula REVVING at ATGHQ. We can consistently make people jump higher. The real world push for results was key to creating it.

Good luck with your speed!

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