Sub max DUP programming -What is Submax DUP programming? •DUP definition •Our way of higher frequency DUP •Submax explanation •Rpe/Percentage  -How do we program it usually?  •Training week set up (strength day, tech) •Quick look at each training day set up •Top sets followed by sub max •Percentage & rpe based •Acute fatigue management •wave loading •periodization of rep schemes -Why do we feel our approach is best? •DUP for maintaining and improving all adaptations •Higher frequency for more bar practice •High volume to induce larger adaptation •Sub max to allow higher frequency and higher volume •Percentage & RPE to allow some auto regulation while also ensuring proper incremental load increases and decreases as wanted. Rpe for most top sets and variants/ percentage for most submax and comp work.  •Wave loading for fatigue management •Periodization style to benefit time of prep (higher frequency of strength work close to meet, more variation/volume far away from meet) -Why submax instead of higher exertion? •More total volume can be achieved •Less risk of injury •Better technical prowess •It isn’t actually sub maximal some days (acute fatigue) •Hierarchy of strength adaptations/fatigue (volume = magnitude, intensity = type, exertion = amplifier) •Exertion isn’t needed in high doses to receive the benefits from higher rpe training What are the draw backs of submax DUP? •Doesn’t work as well for beginners •Can induce injuries if not programmed correctly (acclimation period, injury prone clients, etc) •Extremely high gym time priority •Non flexible gym schedule usually •Can be very boring for some •Difficult workouts before you acclimate to workload •Some people find it boring (some absolutely love it though) •High responsibility to do EVERYTHING RIGHT with recovery. Hard for people in college, busy professions, or people who aren’t sleeping/eating well What other programming philosophies have we tried? Anything work close to as well?  •All of our previous styles of training before (sheiko, Westside, American, more maximal DUP, RTS)