The next step is creating a progressive overload strategy in the Progression builder. Progressive overload is a crucial concept and requires a gradual increase in volume (set x reps), intensity (intensy of effort or intensity of load) and/or frequency (sessions per body part per week) over time, in order to increase strength performance. Edit further desired tempo, rest period and insert methods like straight-, super-, pre-exhaust-, giant-, drop- and pyramid set.
Your goal as a Program designer is to design a program that allows for the greatest increase in 1 RM in the test exercises. The only mandatory rule is to choose a test exercise (or several) that are executed in the first (pretest) and last week (posttest) of the program. The test AMRAP set (as many reps as possible) will calculate the individual Strength athlete’s one repetition maximum kg value (1 RM) and is used to find the lifters level using the Strength standards. The pre- and post- 1 RM kg values are then used to determine the individual lifters result or percentage increase. The Strength athlete’s results are stored in your Experience bank.
Insert some light sessions or deload weeks every now and then to ensure proper fatigue management, recovery and adoption, which is especially important before the final one repetition maximum (1 RM) test in the final week.
Publish the program and make it available for the Strength athletes.