Troponin University
Strength & Programming
Programming for strength — loading, progression, periodization, and how a training block is built.
13 lectures
- ReferenceOctober 3, 2026 · 4 min read
Cluster Sets and Rest Redistribution
A traditional set is continuous: you grind through every rep, then take a long rest before the next set…
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- ReferenceOctober 3, 2026 · 4 min read
Training Status Flips BFR
Most BFR debates ask the wrong question: "Does light load with cuffs match heavy lifting?"
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- ReferenceOctober 2, 2026 · 5 min read
Stretch Long Enough and Muscle Grows
Most people stretch to get loose. Almost nobody stretches to get bigger.
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- ReferenceOctober 1, 2026 · 3 min read
What a Weight Cut Does to Mood and Performance
> Scope: weight-class sports only. This covers rapid weight loss to make a scale number at a weigh-in. The evidence comes from judo, and the same logic applies to powerlifting, weightlifting, boxing, MMA and wrestling…
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- ReferenceOctober 1, 2026 · 3 min read
Peaking and Tapering for a Max-Strength Test
A taper is a planned cut in training stress before a meet or max test. Fatigue clears faster than strength fades, so a well-timed reduction lets the lifter show strength that fatigue was hiding…
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- ReferenceOctober 1, 2026 · 3 min read
What the Squat, Bench Press and Deadlift Actually Train
Moving more weight in a lift is not the same as working a given muscle harder. Technique choices move the load between muscles…
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- ReferenceOctober 1, 2026 · 3 min read
Heavy vs Moderate Loads, and Does the Periodization Model Matter?
Two recurring programming questions are what kind of loading builds size versus maximal strength, and whether the way load changes over time (linear vs undulating periodization) matters for muscle growth…
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- ReferenceOctober 1, 2026 · 3 min read
Deloads: What the Evidence Shows
A deload is a short period of reduced training stress. Lifters use it to shed fatigue and come back ready to push…
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- ReferenceOctober 1, 2026 · 4 min read
Autoregulating Load: RPE, Reps in Reserve and Bar Speed
Strength on any given day moves around with sleep, food, stress and accumulated fatigue. A percentage of a max tested weeks ago cannot see any of that…
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- ReferenceOctober 1, 2026 · 5 min read
The Squat Changes When the Load Goes Up
A light squat and a near-max squat are not the same movement with a different number on the bar.
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- ReferenceOctober 1, 2026 · 6 min read
Stop the Set When the Bar Slows
Percentages treat every day like the same day. Velocity treats the day you're standing in.
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- ReferenceSeptember 30, 2026 · 5 min read
What Grows and What Doesn't: The Variables Behind Hypertrophy
Every lifter has a list of things they think builds muscle. Split or full body. Morning or night. Slow reps. Heavy weights. Linear or undulating. Most of that list gets argued about far more than it…
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- ReferenceSeptember 30, 2026 · 4 min read
The Least You Can Do: Minimum Effective Dose for Strength
Most lifters ask how much training they can handle. The better question, at certain points in the year, is how little they can get away with.
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