Originally Posted by
ReconquistaBarbell
Let's compare the deadlift and the press in light of the two recent articles by Nick for example:
The deadlift is a gross motor pattern that uses heavy loads, it requires little practice, a lot of effort and takes a toll on recovery. That translates to programming practices as being prone to variations (rack pulls, haltings, shrugs), and being trained at a relative lower frequency and volume (most of the time at least). As a result most programs from SS call for one set of deadlifts or some variation once a week, usually coupled with a second light pulling day, say power cleans/snatches, snatch-grip deadlifts, etc. As the lifter progresses through intermediate to advanced stage, I imagine the layout may stay the same, only the load/sets/reps selection has to account for the longer SRA cycle.
The press has a more complex motor pattern and is light, even when trained heavy (for non-Chase-people at least). That translates to programming practices as requiring more specificity, higher relative intensities and higher frequency. As a result, Rip recently recommended the three-times-a-week press program for that guy on the podcast, doing 5's for strength, 1's for practice, the bench press as an assistance exercise and pin presses to overload the movement. If I understand correctly, Chase's program is not that much different from that, and he focusses more on load/sets/reps selection to account for his longer SRA cycle than NASA-like programming.
These are two examples of best programming practices that derive from a first principle's analysis. My question would be then: has the same thought process been applied to the bench press? Do SS coaches tend to program the bench in a somewhat similar way?