Programming Primer Sessions to Boost Performance | Ep. 54
Apr 10, 2023
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The podcast discusses primer sessions in programming, focusing on enhancing strength performance, using low recovery cost sessions, potentiation techniques, and long-term performance improvement. It explores the influence of variables on proximity to failure and performance, emphasizing the importance of blending different training protocols for optimal results.
Primer sessions are low volume, performance-enhancing workouts that can be tailored to individual needs and goals.
Implementing primer sessions before important training sessions or competitions can improve neuromuscular performance and strength.
Careful individualization and experimentation with primer sessions can lead to long-term benefits in terms of neuromuscular adaptations and optimized performance outcomes.
Deep dives
Primer sessions and microcycle design
Primer sessions, low volume training bouts designed to potentiate performance, are discussed in the context of microcycle or training week design. The episode explores the DUP (Daily Undulating Periodization) and updated approaches to primer sessions. Housekeeping updates include the announcement of the release date for Infinity Programs, a rebuilt version of individualized programming.
Defining primer sessions
Primer sessions are defined as low volume training sessions aimed at potentiating performance up to 48 hours later. There are two main approaches: training with heavy loads above 85% of 1RM or performing ballistic to moderate load training. These sessions are usually done for low volumes, with the heavier approach using 1-5 total reps and the ballistic approach using rep counts upward, both stopping short of failure. The research suggests that primer sessions can improve neuromuscular performance and even strength.
Applications of primer sessions
Primer sessions are useful for improving performance in high-priority training sessions or competitions. They can also be implemented before a taper to enhance performance. The optimal loading range for primer sessions is around 80-85% of 1RM, but careful individualization is necessary, considering factors such as technique decay and the type of performance outcomes targeted. The research suggests a potential benefit in combining high-load approaches with ballistic or plyometric exercises. Practical recommendations should be based on individual needs and goals.
Long-term integration of primer sessions
The podcast discusses the potential long-term benefits of integrating primer sessions into training. These sessions may stimulate neuromuscular adaptations related to motor unit recruitment and force production. The efficiency of loading and recruitment in primer sessions could play a role in hypertrophy and overall strength development. However, the evidence is limited, and more research is needed to fully understand the long-term effects and optimal integration of these sessions.
Considerations for implementing primer sessions
When considering the implementation of primer sessions, it is important to evaluate the individual's needs and training goals. Primers can be most beneficial for those who struggle with tolerating higher training frequencies or experiencing technique decay between sessions. It is suggested to start with lower load, lower volume primer sessions and gradually experiment with heavier loads if needed. The overall goal is to optimize performance for the primary training sessions while ensuring efficient training and recovery.
