How to Organize Assistance Work

5thSet (and general programming) Lesson:

The optimal way for an advanced lifter to set up their assistance work can be planned out for an entire macrocycle, with respect for a type of sequencing which allows positive, lasting effects from training means used for assistance work in each mesocycle to enhance the effect of training means used for assistance work in subsequent mesocycles.

Exercises with good to excellent dynamic correspondence—in the 5thSet Methodology these are referred to as Mechanically Similar Movements (MSMs)—are the only type of assistance work which is necessarily subject to this type of sequencing. The remainder of all assistance movements or protocols can be rotated in the conventional manner, or also in a sequential manner.

Assistance work should be performed in order from highest magnitude of demand to lowest, within a given session.

After the competition lift is trained, MSMs have the highest priority and should always be the first assistance work performed.

Only MSM training means need to be sequentially replaced with more intense and specific means in the mesocycles approaching competition, but the rest of the assistance work may also benefit from it.

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