This is part III in a series of articles that examines “Medium Day” options for lifters that may use a Heavy-Medium-Light schedule.  In addition to drill selection and methods I will offer guidelines on how to manage your “Medium Day” so that it compliments the rest of your training. 

Again we will begin by defining the parameters of a “medium (stress and loading) day.”  Examining the word MEDIUM implies a certain midway or status of in between.  In our heavy-medium-light schedule we must shoot for a midway between the stresses and goals of our heavy day and our light day. As we know our heavy day is reserved for our maximal, near maximal, and supra-maximal efforts in which extraneous loading is employed to yield a high stress for the day.  On the other hand the light day is reserved for sub maximal loads to induce restoration, motor practice enhancement, and local muscular hypertrophy.  So, what can we determine as the “middle ground” between heavy and light loading?  How do we induce a moderately high stress without crossing the line of heavy day; nor utilizing loads so light we do not induce enough stress?  In terms of overall stress we can look to add “loading” via tonnage or the overall effect of a load lifted over several sets.  In other words we can increase volume by doing more sets rather than merely doing more reps.  A significant increase in reps will cause the effect to mesh with that of the light day.  In essence we want to go light enough so as not to bomb the CNS but go heavy enough to force the muscle to do work.  The answer…Loading that exemplifies optimum force output (production) that is light enough to not over-stress the CNS but heavy enough to force us to use enough muscle fiber to execute an explosive effort.  As previously mentioned, Abadjiev employed the maximal effort and repeated heavy effort method with many a great Bulgarian lifter.  But the is no yin without yang.  “The Butcher” also employed a method of moderate (medium loading) where the lifter would execute the “power” versions of the snatch and Clean and jerk with  loads between 65% and no greater than 75% for reps of 2-4 repeatedly as many times as a fifteen to twenty minute period would allow.  This day was aimed at increasing force output, technical practice, and work capacity.  As you can imagine executing explosive triples for as many sets as you get into a 20 minute period would severely improve your training density to increase overall tonnage with sparing the CNS fatigue associated with maximal loading techniques.  The key here was to stress the fast twitch fibers with speed of execution and cumulative fatigue via the short rest periods; not with gargantuan loads.  This allowed the lifter to re-excite the nervous system and build a tremendous conditioning reserve.  This is one version of a dynamic effort method that Zatsiorsky revealed years ago that revealed the effect of multiple sets of explosive efforts (intentional acceleration) with sub maximal was a huge part in developing maximal strength.  As we know there is more than one way to skin a cat as long as we stay within the defined goals of our plan. 

In my opinion, the “medium day” is best served with a high dose of “speed”(or intended acceleration of the barbell).  The classical approach that Louie Simmons uses with his lifters on dynamic effort day will certainly work here.  I believe Louie’s parameters are between 12-20 total reps for the squat, 18-27 reps for the bench, and 6-10 reps for the deadlift at loads between 55-65% with 20 second to 1 minute rest periods.  Depending on an individuals bar speed and tolerance to additional external loading you may go as low as 40% and as high as 80% on this day.  The barbell load is also dependent on whether or not one would choose to use accommodating resistance tools (bands, chains, manual over-speed at sticking point, etc.) 

A word of SPEED!
In my past training I would opt to use an extremely light load (40-50%) with AR tools in the 20-30% range.  This really made me a “fast” lifter as all my meet lifts were completed in less than a second if I caught the groove correctly.  In essence I blasted the weight out of the weak range and “rode” the momentum to complete the lift.  This worked great for an attempt or two but when the weight got “heavy” I would come out of the hole only to fail halfway or at the top; essentially having the bar drift in front (squat) or back (bench) on top of a piss poor deadlift.  To borrower a line from Pavel, I was not a “grinder.”  In the spirit of “assistance” training days please keep in mind that assistance drills should not only address muscular issues but also ABILITIES or TYPES of STRENGTH.  In my case I needed to learn to accelerate a heavy/heavier loads slower at my sticking/failure points.  I addressed this using partial versions of the lifts with heavier band tension 50-60% of max.  I could essentially power out of the bottom of a lift only to be caught by the abrupt loading of the band tension…learning to fight this loading allowed me to learn to “grind” through the sticking point.  This can also be accomplished using reverse bands.  Keep in mind that lifting against tension is a bit harsher on the joints and connective tissues whilst the reverse band method spares the joints a bit.  I have found it best to alternate the methods in a minimum 1:1 fashion.  Probably erring to a 2:1 ration in favor of reverse band method.

Pete Arroyo is a private strength coach and elite power lifter (sponsored by Overkill Strength Equipment) in the Chicago area. Owner of Legacy Strength systems, Pete currently co-owns and operates the Overkill Power Pit in Plainfield, IL. Aiding in the development of the area’s finest high school, collegiate, and professional athlete’s since 2002. Pete is also available for consultations, programs, and other training services at test This e-mail address is being protected from spambots. You need JavaScript enabled to view it

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