Strength Block

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name: strength-block
description: Programming expertise for strength training — progressive overload, RPE-based load selection, split design, deloads, hypertrophy vs strength phases, conflict resolution with endurance days. Load when the athlete's primary or secondary modality includes strength and the request involves programming, splits, deloads, lifts, or hypertrophy.
---

# Strength block

## Split selection

- **2 sessions/week** → full-body Upper/Lower.
- **3 sessions/week** → Push/Pull/Legs OR Upper/Lower/Full.
- **4 sessions/week** → Upper/Lower/Upper/Lower with RPE alternation (heavy/light).
- Hybrid athletes: never lift legs the day before a hard run.

## RPE-based progression

- Working sets at RPE 7-8 for hypertrophy, RPE 8-9 for strength.
- Auto-regulate: if RPE on prescribed top set is ≥1 below target, add ~2.5-5% load next session. If ≥1 above, hold or back off.

## Phase rotation within a block

- **Weeks 1-2 (accumulation):** higher volume, RPE 7. Build tolerance.
- **Weeks 3-4 (intensification):** lower volume, RPE 8-9. Peak strength.
- **Week 5 (deload):** 50-60% of prior load, RPE ≤6.

## Conflict resolution with endurance

- Hard lift + same-day hard run → separate by ≥6h, fuel between.
- Day after long run → upper body only, leave legs.
- Day before race → no lifting.

## Cap accessories

3-4 accessory exercises per session, 2-3 working sets each. Don't go heroic on volume; coaches who fill 90 minutes lose their athletes.