Jim Wendler - Volume Tap

J i mWendl er

n. o. v. volume tap by:ji mwendler

Volume Tap Phase One: Base Program (3-6 Weeks) Training Max: 90% for Intermediate/Advanced or Advanced lifters. Some lifters can use 85% if they need to and will be applied to the lift that they need to. This is up to the lifter. If you are an intermediate lifter, use 90-95%. This is not a beginner program. TM is only increased every three weeks. Monday (Heavy) Squat - Tap Bench Press - Tap Wednesday (Heavy) Deadlift - Tap Press - Tap Friday (Light) Squat - Volume Bench Press - Volume Phase One: Tap Sets/Reps           

Warm-up 70%x3 80%x3 90%x1-3 75%x3 85%x3 95%x1-3 100%x1-3 65%x3 75%x3 85%x3

Note: All sets can be done for singles, doubles or triples. This is up to you.

Phase One: Volume Sets/Reps 

5 sets of 5 reps using 70-80% of your Training Max

Phase One Complete Program Monday       

Agile 8 (Do any additional movement prep or stretching you need after Agile 8) Squat: Tap Sets and Reps (do 3 sets of 3 reps of box jumps between warm-up sets of squat) Bench Press: Tap Sets and Reps (do 3 sets of 3 reps of box jumps between warm-up sets of bench press) Lat or Upper back pulling movement (for example chins, lat pulldowns, face pulls) – choose one movement and do 50-100 reps Press movement (only ones recommended for program are dips or some kind of DB pressing movement) – 50-100 reps Back Raises or Reverse Hypers – 50-100 reps Ab work – 50-100 reps

Wednesday      

Agile 8 (Do any additional movement prep or stretching you need after Agile 8) Deadlift: Tap Sets and Reps (do 3 sets of 3 reps of box jumps between warmup sets of deadlift) Press: Tap Sets and Reps (do 3 sets of 3 reps of box jumps between warm-up sets of squat). NOTE: you can do volume work for the press instead of Tap: use your best judgment and do what you know is best. DB Rows – 50-100 reps Back Raises or Reverse Hypers – 50-100 reps Ab work – 50-100 reps

Friday       

Agile 8 (Do any additional movement prep or stretching you need after Agile 8) Squat – Volume Sets and Reps Bench Press – Volume Sets and Reps Lat or Upper back pulling movement (for example chins, lat pulldowns, face pulls: DO NOT DO any kind of barbell or dumbbell row.) – choose one movement and do 50-100 reps Press movement (only ones recommended for program are dips or some kind of DB pressing movement) – 50-100 reps Back Raises or Reverse Hypers – 50-100 reps Ab work – 50-100 reps

Phase One lasts 6 weeks. Training Max is ONLY INCREASED after 3 weeks. The sets and rep listed are what you do and ONLY what you do. NO jokers. Tuesday/Thursday/Saturday – Agile 8 is done 3 times/day (morning/noon/night) and 30 minutes of AirDyne bike OR 2 mile weight vest walk. These two things are the only ones I can recommend. If you want or choose to do anything else, I cannot endorse it. These are the only two things we worked with and thus, the only things I can say fit into the program. Week Seven: Deload (use TM for the week prior) Monday     

Agile 8 (Do any additional movement prep or stretching you need after Agile 8) Squat: 10%x5, 20%x5, 30%x5, 40%x5, 50%x5, 60%x3, 70%x3, 80%x1, 90%x1, 100%x1 (do 3 sets of 3 reps of box jumps between warm-up sets of squat) Bench Press: 10%x5, 20%x5, 30%x5, 40%x5, 50%x5, 60%x3, 70%x3, 80%x1, 90%x1, 100%x1 (do 3 sets of 3 reps of box jumps between warm-up sets of bench press) Back Raises or Reverse Hypers – 50-100 reps Ab work – 50-100 reps

Wednesday  

Agile 8 (Do any additional movement prep or stretching you need after Agile 8) No Deadlift

   

Press: 10%x5, 20%x5, 30%x5, 40%x5, 50%x5, 60%x3, 70%x3, 80%x1, 90%x1, 100%x1 (do 3 sets of 3 reps of box jumps between warm-up sets of squat) DB Rows – 50-100 reps Back Raises or Reverse Hypers – 50-100 reps Ab work – 50-100 reps

Friday     

Agile 8 (Do any additional movement prep or stretching you need after Agile 8) Squat – Volume Sets and Reps Bench Press – Volume Sets and Reps Back Raises or Reverse Hypers – 50-100 reps Ab work – 50-100 reps

Phase Two: Volume Phase (3-6 weeks) After the Base Phase (which should be done for 6 weeks), we now enter the volume phase. This is a much tougher phase and requires that everything you do for recovery (diet, supplementation, rest, etc) be 100% compliant. The basic outline will remain the same but the heavy days of squat, bench and deadlift will be done with Joker sets. The volume day will also be raised with an increase of sets (8 sets of 5 reps). TM is increased after 3 weeks. Monday (Heavy) Squat - Tap Bench Press - Tap Wednesday (Heavy) Deadlift - Tap Press - Tap Friday (Light) Squat - Volume Bench Press - Volume

Phase Two: Tap Sets/Reps             

Warm-up 70%x3 80%x3 90%x1-3 (100%+x1) Keep going up if you feel good. Always use singles, NEVER MISS 75%x3 85%x3 95%x1-3 100%x1-3 (105%+x1) Keep going up if you feel good. Always use singles, NEVER MISS 65%x3 75%x3 85%x3

Note: All sets can be done for singles, doubles or triples. This is up to you. Remember to never miss when going for Joker sets. The stronger lifters may want to deadlift every other week (advised for most). Phase Two: Volume Sets/Reps 

8 sets of 5 reps using 70-80% of your Training Max

Phase Two Complete Program Monday       

Agile 8 (Do any additional movement prep or stretching you need after Agile 8) Squat: Tap Sets and Reps (do 3 sets of 3 reps of box jumps between warm-up sets of squat) Bench Press: Tap Sets and Reps (do 3 sets of 3 reps of box jumps between warm-up sets of bench press) Lat or Upper back pulling movement (for example chins, lat pulldowns, face pulls) – choose one movement and do 50 reps Press movement (only ones recommended for program are dips or some kind of DB pressing movement) – 50 reps Back Raises or Reverse Hypers – 50 reps Ab work – 50-100 reps

Wednesday      

Agile 8 (Do any additional movement prep or stretching you need after Agile 8) Deadlift: Tap Sets and Reps (do 3 sets of 3 reps of box jumps between warmup sets of deadlift) Press: Tap Sets and Reps (do 3 sets of 3 reps of box jumps between warm-up sets of squat). NOTE: you can do volume work for the press instead of Tap: use your best judgment and do what you know is best. DB Rows – 50 reps Back Raises or Reverse Hypers – 50 reps Ab work – 50-100 reps

Friday      

Agile 8 (Do any additional movement prep or stretching you need after Agile 8) Squat – Volume Sets and Reps Bench Press – Volume Sets and Reps Lat or Upper back pulling movement (for example chins, lat pulldowns, face pulls: DO NOT DO any kind of barbell or dumbbell row.) – choose one movement and do 50 reps Back Raises or Reverse Hypers – 50 reps Ab work – 50-100 reps

Tuesday/Thursday/Saturday – Agile 8 is done 3 times/day (morning/noon/night) and 30 minutes of AirDyne bike OR 2 mile weight vest walk. These two things are the only ones I can recommend. If you want or choose to do anything else, I cannot endorse it. These are the only two things we worked with and thus, the only things I can say fit into the program. Week Seven: Deload (use TM for the week prior) Monday     

Agile 8 (Do any additional movement prep or stretching you need after Agile 8) Squat: 10%x5, 20%x5, 30%x5, 40%x5, 50%x5, 60%x3, 70%x3, 80%x1, 90%x1, 100%x1 (do 3 sets of 3 reps of box jumps between warm-up sets of squat) Bench Press: 10%x5, 20%x5, 30%x5, 40%x5, 50%x5, 60%x3, 70%x3, 80%x1, 90%x1, 100%x1 (do 3 sets of 3 reps of box jumps between warm-up sets of bench press) Back Raises or Reverse Hypers – 50-100 reps Ab work – 50-100 reps

Wednesday      

Agile 8 (Do any additional movement prep or stretching you need after Agile 8) No Deadlift Press: 10%x5, 20%x5, 30%x5, 40%x5, 50%x5, 60%x3, 70%x3, 80%x1, 90%x1, 100%x1 (do 3 sets of 3 reps of box jumps between warm-up sets of squat) DB Rows – 50-100 reps Back Raises or Reverse Hypers – 50-100 reps Ab work – 50-100 reps

Friday     

Agile 8 (Do any additional movement prep or stretching you need after Agile 8) Squat – 5 sets of 5 reps @ 70-80% Bench Press – 5 sets of 5 reps @ 70-80% Back Raises or Reverse Hypers – 50-100 reps Ab work – 50-100 reps

Phase Three: Strength Phase (3 Weeks) Phase Three Tap Sets/Reps: Same as Phase Two Phase Three Volume Sets/Reps: Same as Phase One The base of this program is to limit the volume work on Friday and really push the strength work on the first two days. The Deadlift Tap work must all be singles. Be sure to really push the Joker sets on the squat, bench press and deadlift but NEVER MISS. Phase Three: Complete Program Phase Two Complete Program Monday   

Agile 8 (Do any additional movement prep or stretching you need after Agile 8) Squat: Tap Sets and Reps (do 3 sets of 3 reps of box jumps between warm-up sets of squat) Bench Press: Tap Sets and Reps (do 3 sets of 3 reps of box jumps between warm-up sets of bench press)

  

Lat or Upper back pulling movement (for example chins, lat pulldowns, face pulls) – choose one movement and do 50 reps Back Raises or Reverse Hypers – 50 reps Ab work – 50-100 reps

Wednesday      

Agile 8 (Do any additional movement prep or stretching you need after Agile 8) Deadlift: Tap Sets and Reps (do 3 sets of 3 reps of box jumps between warmup sets of deadlift) Press: Tap Sets and Reps (do 3 sets of 3 reps of box jumps between warm-up sets of squat). NOTE: you can do volume work for the press instead of Tap: use your best judgment and do what you know is best. DB Rows – 50 reps Back Raises or Reverse Hypers – 50 reps Ab work – 50-100 reps

Friday      

Agile 8 (Do any additional movement prep or stretching you need after Agile 8) Squat – Volume Sets and Reps (remember that we are only doing 5x5) Bench Press – Volume Sets and Reps (remember that we are only doing 5x5) Lat or Upper back pulling movement (for example chins, lat pulldowns, face pulls: DO NOT DO any kind of barbell or dumbbell row.) – choose one movement and do 50 reps Back Raises or Reverse Hypers – 50 reps Ab work – 50-100 reps

Tuesday/Thursday/Saturday – Agile 8 is done 3 times/day (morning/noon/night) and 30 minutes of AirDyne bike OR 2 mile weight vest walk. Notes: 

We tried pushing the volume work to as high as 12 sets of 5 reps – this did not work. Everyone that tried this used the heavy days as guidelines for the volume work. If their heavy days felt good, the volume was fine. Anytime the strength work suffered volume work (or assistance work) was first thing we looked at. Assistance work was always done by feel and NEVER pushed. Some guys, after the main work, would leave if they felt drained or weren’t up to it. What this allows a lifter to do (provided rest, diet, conditioning (all other facets) remained constant…THIS IS VERY IMPORTANT) is constantly work with each facet and see where adjustments can be made. There is a built in regulation system!

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The assistance work listed is the maximum that I recommend – so don’t add a damn thing. Give the program a chance to work before you tinker.

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The first phase can be run for a long time. Of the 6 guys that did this, 2 feel they could run the first phase indefinitely – only adding heavier jokers for 36 weeks.

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During the volume phase, most cut out the assistance to bare minimums for themselves. I tried to stress the “if you can do more volume of the main lifts, do that in favor of other shit”. The only assistance I stressed to everyone was heavy rows on Wednesday and CONSISTENT abdominal and low back work every training session.

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I believe the rows are essential because it allows the lifter to develop the deadlift and help the bench press without killing the low back. Also, who complains about having too strong of a grip, lats and upper back? NO ONE SANE!

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As the training got heavier, deadlifts got pushed to every other week. Because of the stress of the lift, this allowed lifters to always pull “fresh” and the lower back work, ab work and rowing (and of course the squatting) helped the DL without compromising the other lifts. Remember that training doesn’t exist in a vacuum.

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I have no idea if you could substitute other lifts for the volume work – if you choose to do this (make changes to the volume work) - PLEASE do it knowing I have NO IDEA how it would work. I would advise everyone who wants to try this to please do it as written before making any changes. This was about 6 months of thinking/developing and a lot of training/coaching to get this as it is. This was not something I just threw together because I thought it was “cool”.

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Don’t just judge the strength day by the amount you lift – judge it by the speed and effort of the lifts.

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It is imperative that diet is not a “diet” – follow the diet rules in the article I wrote about a year ago. These simple diet rules allow the lifter to follow a simple guide and adjust for performance and body type.

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The conditioning work is not performance based. Rather it is “consistent” based. The conditioning work will allow you to recover better. THAT is the goal. Obviously there are health benefits but the goal isn’t to become Joe Burpee and his Merry Men of Ignorant Programming. There is purpose to the

conditioning work. When strength is the focus, other facets must be maintained but never forgotten. 

For the volume work – don’t get caught up in the numbers or percentages. The “70-80%” are guidelines. You don’t get extra points or inches on your penis by going heavier. You want the reps to be fast and perfect. Don’t make this a conditioning session – this is a perfecting session.

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Volume for the press on Wednesday can be 5-8 sets of 5-8 reps at 70-80% of your TM. Choose this or the strength work for the press based on what you need as a lifter. If you don’t know, run one for six weeks and another for six weeks – then evaluate. Remember that you can make changes over time and you don’t have to make a “Sophie’s Choice” that binds you forever.

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Pause all your bench work.

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The Agile 8 is a suggestion – if you have your own mobility/flexibility program, DO IT. Do something as it is always better than nothing. This is another key component of recovery.

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The strength days take a lot of time. They should take a lot of time! Rest as much as you need between sets. Strength training with this program should never be confused with conditioning.

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You can use pause squats on the volume work for Phase One. I do not recommend it during Phase Two and Three.

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Be sure to be honest with consistent with every facet of your training – this is so damn important to make adjustments to your strength training.

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I recommend deloading after 6 weeks.

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This is a 3 day/week program – not 2 days, not 4 days.

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Why? Because I wanted to combine the three things that I’ve seen work for many people – FSL, Beyond Programming and the Spinal Tap Programming.

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