Individual integrated planning

Integrated and individual planning means combining plans and stages to maximize results, and I will explain.

There is a serious problem with almost all known blocks. The great coaches have dealt with it, and most of them have simply accepted it in various forms, and tried to work around it.

Most popular blocks work in a specific way with the three popular strength exercises, with the same progression rate that will bring all three exercises close to their maximum capacity in the same week. The program is structured in such a way that the first week of the block is the easiest week, and the last week of the block is the hardest week for all exercises.

In this way, one exercise impairs the ability of the other exercise to reach its true maximum in the last and hardest week of the block. If in the last week of your block you perform 20 sets of squats, and 10 sets of deadlifts, there is no doubt that there could have been more weight on the bar on the squat if the deadlift had not been in the program. Or conversely, you would have put more weight on the deadlift if the squat had not been in the program. And if we talk about the bench, without the load of the squat on the shoulders you would have been able to push the bench harder as well.

For this reason, they created programs for one exercise at a time. Johnny Candito wrote programs for each exercise on its own, and Smolov is also designed for squats or bench presses alone. The reason for this is that people who want to make significant progress in a specific exercise will do so better without other exercises to interfere, especially if the work on the other exercises is at the same intensity as the target exercise.

So what is the solution to this problem?

I was exposed to it while trying to build blocks that would emphasize a specific exercise, and incorporate different planning methods for different exercises into my program.

I thought to myself, "Why not do a specific program for bench only while squats and deadlifts would be in a completely different form of planning?!" But more than just completely different, but at a different pace from theirs. Then I came up with what I call "individual integrated planning." I realized that I could give each exercise its own plan and pace in a way that they wouldn't interfere with each other, and on the contrary, would even contribute to each other.

Have you decided to try Westside for the bench for any reason? No problem, this doesn't mean that the squat and deadlift have to join this program, they can continue to progress with their successful program while the bench is retired to another plan.

The bench can stay in a serious volume block while the squat is in the middle of an intensity period. You can be in the third week of the block for squats, while the deadlift is only in the first week. The squat will finish the block in two weeks, but the deadlift has 4 more weeks left.

This type of planning understands that each exercise has a different and unique planning and progression rate. If someone comes in with a squat and bench in the Israeli top, but has never done a deadlift, they will be given a different block for that exercise. It would be a shame to do the same planning for the deadlift as for the serious exercises.
You can build a long volume block for deadlifts, say 6 weeks, and a shorter block for squats, say 4 weeks. That way the deadlift doesn't have to suffer from an