TEAM SKIP Training Protocol (ARTICLE)

[grammo13]

It just depends on your pace. Some can move quicker than others, but it also depends on the movements you are doing. If you are doing t-bar rows or barbell rows, you will need longer between sets than if you were doing pullovers. It also depends on whether you are doing 2 working sets per exercise or 4 working sets per exercise.

I am in the middle of re-writing more of an "updated" and more detailed version of this training protocol. I won't have it finished until next month and it won't be published on EliteFTS for another couple of weeks after that. I'm just giving you a heads up that some things have changed since I posted this almost 10 years ago.

Skip

Skip, should we be expecting this soon?

[Ken Skip Hill]

Skip, should we be expecting this soon?

I apologize for it taking so long. I have finally made some changes to my schedule to open up my writing time again. The new training plan will be a two-part article on EliteFTS and should be available in late August.

Skip

[heavyduty]

I did something similar to this but with more emphasis on delts.

I may do an off season log but I am not yet sure of what my goals are for 2013. When I get those nailed down then I will decide about the log.

Skip

hey skip , did you meet or surpass your goals in 2013?

[Ken Skip Hill]

hey skip , did you meet or surpass your goals in 2013?

I am unsure what my goals were in 2013. That is way too long ago to remember. lol

Skip

[Ken Skip Hill]

The updated/revised TEAM SKIP Training Protocol has been submitted to EliteFTS and will be published this month (October).

Skip

[Rot-Iron66]

This is pure gold!!

[grammo13]

The updated/revised TEAM SKIP Training Protocol has been submitted to EliteFTS and will be published this month (October).

Skip

The anticipation is killing me. Look forward to it!

[pfnotsch]

The updated/revised TEAM SKIP Training Protocol has been submitted to EliteFTS and will be published this month (October).

Skip

Just read it!

Thank you Skip, for putting out such quality content for free!

[Ken Skip Hill]

Here is the link to the updated and revised TEAM SKIP Training Protocol:

https://www.elitefts.com/education/the-team-skip-training-protocol-of-2022/

Skip

[grammo13]

Here is the link to the updated and revised TEAM SKIP Training Protocol:

https://www.elitefts.com/education/the-team-skip-training-protocol-of-2022/

Skip

Great stuff. Thanks skip.

What have you found to be the benefit to doing the 4 day rotation with chest/back, shoulder/arms, legs opposed to a PPL rotation?

[Ken Skip Hill]

The PPL can be used. I have had some clients use it and like it.

When you do chest and back together, you basically are hitting every muscle in the upper body during those workouts.

Skip

[grammo13]

The PPL can be used. I have had some clients use it and like it.

When you do chest and back together, you basically are hitting every muscle in the upper body during those workouts.

Skip

Do you still like to change exercises every workout in the updated version or keep stuff in place for the 6 week blast

[Ken Skip Hill]

You can do it either way but I PREFER that exercises are constantly changed for variety and a different stimulus every time you go into the gym.

Skip

[Workerjan]

The changing /variety of exercises from session to session is something I have believed strongly in for some time (20 of my 30 years of lifting now). However, over the years I have run into so few others who think this way. I could never figure out if it was b/c they were married to a log book OR if it simply may have been the way the mind works.....their thinking was that "if it worked before, surely it will continue to work".

Anyway, I was curious to hear any thoughts you may have on why this may be.

BTW, I ran into you at SWIS 2022 in Columbus a few months back and you couldn't have been a nicer guy. Thank you for all the tremendous information over the years. It really is very much appreciated!! ????

[Ken Skip Hill]

It was great running into you at SWIS!

I really think that most people stay with the same movements because they are married to the thought that without getting stronger, they won't grow. I consider this one way to grow but not the only way. Personally, I feel that staying with the same movements for a long time is short-changing gains but to each their own, I guess.

I have always been and will always be a believer of a huge variety of movements/angles.

Happy New Year!

Skip

[grammo13]

Skip, what was the reasoning to change from progressing from 2-4 sets over 6 weeks to 1-3 sets in the new format? I'm assuming recovery being the main reason. Do you still have anyone push from 2-4 sets instead of the 1-3

[Ken Skip Hill]

Skip, what was the reasoning to change from progressing from 2-4 sets over 6 weeks to 1-3 sets in the new format? I'm assuming recovery being the main reason. Do you still have anyone push from 2-4 sets instead of the 1-3

For most people, it was just too much volume to be able to maintain the level if intensity needed. I found that too many people were just buried going into the last couple of weeks of the blast. Some weren't able to recover well enough from the cruises. Just an FYI but my recovery has never been all that great compared to most people. I can't go above 2 working sets per exercise at any point during the 6-week blast. I go for 3 weeks at 1 set and then 3 weeks at 2 sets and I never even get to 3 sets because I'll be buried.

Skip