IntensityProgramming

Intensity programs explained

By October 7, 2016 No Comments

Programs in Intensity can be a little confusing. With this brief article I hope to clear up some of the problems people have when it comes to using programs in Intensity. This is for the app only as the desktop version will be getting a revamp very soon!

First lets cover how to add a program to your diary.

Adding a program

1. Navigate to the programs section of the app in the sidemenu

FireShot Screen Capture #051 - 'Intensity' - websites_localhost_intensitystuff_intensity_www_#_app_ho

2. Find a program you want to add

The most common powerlifting programs such as 5/3/1, The Juggernaut Method, The Cube Method, Smolov, Smolov Jr. & many more are already in the app so all you need to do is search. Ones created by me (Taylor Hamling) are always going to be the real deal.

In this case, I’m picking Sheiko #29

FireShot Screen Capture #052 - 'Programs' - websites_localhost_intensitystuff_intensity_www_#_app_progra

3. Tap on the program

This brings up the following:

FireShot Screen Capture #053 - 'Programs' - websites_localhost_intensitystuff_intensity_www_#_app_progra

4. Tap on the add button

5. Set a start date

I’m choosing Monday the 10th of October.

FireShot Screen Capture #055 - 'Programs' - websites_localhost_intensitystuff_intensity_www_#_app_progra

6. Tap on add

7. Enter your maxes

FireShot Screen Capture #056 - 'Programs' - websites_localhost_intensitystuff_intensity_www_#_app_progra

Most programs are going to ask you to set your maxes. This is because they rely on percentages rather than fixed weights. If you don’t enter anything, all the weights will be set as 0.

Note that if you have added the exercise in the past, Intensity will automatically fill the field with either:

  • an estimated max if you have never set a max explicitly when adding a program
  • the max weight you set for any program previously

This is just a way of speeding things up but you can of course change them.

In this case Bench Press, Squats, Front squats, Deadlifts were set automatically for me so I just need to fill in the rest.

If you need to calculate a max, there is a calculator by opening the “Calculate max” dropdown:

FireShot Screen Capture #057 - 'Programs' - websites_localhost_intensitystuff_intensity_www_#_app_progra

8. From here you can tap add again and you are done.

 

However if you want to get a little complicated and save yourself a lot of time then read on.

 

How to use progression options

Below the calculate max dropdown, there is a dropdown called progression options.

FireShot Screen Capture #058 - 'Programs' - websites_localhost_intensitystuff_intensity_www_#_app_progra

I will explain what each of this options do when you add the program:

Type:

This is the way you want the program to automatically progress. You have two options: weight or %1RM (percentage). Selecting weight will progress the weight field and selecting percentage will increase the percentage field.

Amount:

This is the number you want to progress each lift by. If you chose weight as the type, each lift will progress by this amount of weight. Likewise, if you chose percentage, each lift will progress by this percentage. You can also alter amounts for specific exercises by tapping on them while the progression options menu is open (e.g. I modified the progression amount for squats below):

FireShot Screen Capture #059 - 'Programs' - websites_localhost_intensitystuff_intensity_www_#_app_progra

Frequency:

Frequency is how often you want the progression to take place. Say you squat 3 times per week but you only want to progress weekly. In this case you would set this number to 3. That would mean that you squat goes up after 3 squat sessions. If you wanted it to go up every time you squat, then set it as 1.

Number of cycles:

This is how often you want to repeat the program. For example, if the program is set as a 7 day program, it will repeat every 7 days i.e. every Monday will be the start of the program if I added it on a Monday.

 

You can play around and see what these options do live without adding it to your diary by using the Intensity program database and the options on the side: http://programs.intensityapp.com/#/programs/220

 

Removing a program

Ok, so you added a program to your diary, but you screwed up by adding it on a Tuesday instead of a Monday. It’s a 4 week program so it’s not really possible to go through and delete everything one by one. No problem, you can remove a program by:

1. going to your diary where you added the program

2. holding down any exercise to bring up options

3. and tapping on the yellow remove program button

FireShot Screen Capture #061 - 'Intensity' - websites_localhost_intensitystuff_intensity_www_#_app_ho FireShot Screen Capture #062 - 'Bench press' - websites_localhost_intensitystuff_intensity_www_#_app_home

 

Creating & modifying a program

If none of the programs that Intensity has are right, you can create your own. To do this, follow these steps

1. tap the + circle in the bottom right corner.

FireShot Screen Capture #063 - 'Programs' - websites_localhost_intensitystuff_intensity_www_#_app_progra

Note that if you just want to slightly modify an existing program you can instead tap on “Customize this program” under the share and add buttons when you have the program pulled up.

FireShot Screen Capture #064 - 'Programs' - websites_localhost_intensitystuff_intensity_www_#_app_progra

2. Set:

  • a name for the program. This is required.
  • weather you want it public (other users can search for it and add it) or private (only you can see it)
  • an image (for the program database)
  • description
  • duration. This needs to be greater than 0.

FireShot Screen Capture #065 - 'Programs' - websites_localhost_intensitystuff_intensity_www_#_app_progra

3. Tap on the add workout button

FireShot Screen Capture #066 - 'Programs' - websites_localhost_intensitystuff_intensity_www_#_app_progra

4. Tap on the add exercise button and add tap the exercise you want to add

FireShot Screen Capture #067 - 'Programs' - websites_localhost_intensitystuff_intensity_www_#_app_progra

5. Set the details (all fields are optional)

FireShot Screen Capture #068 - 'Programs' - websites_localhost_intensitystuff_intensity_www_#_app_progra

6. Tap on add to add the workout (you can edit it later if you want)

7. Continue adding exercises and workouts until the program is done. Then tap on create program.

FireShot Screen Capture #069 - 'Programs' - websites_localhost_intensitystuff_intensity_www_#_app_progra

 

A few things to note:

You can copy from other days by tapping on “Copy from day” under the add exercise button. This saves a lot of time when building big programs.

FireShot Screen Capture #066 - 'Programs' - websites_localhost_intensitystuff_intensity_www_#_app_progra

You can reorder the workouts by holding down the workout and dragging it up and down.

Modifying your program

To modify or remove a program you have created, swipe to the left over the program in the program listing:

FireShot Screen Capture #070 - 'Programs' - websites_localhost_intensitystuff_intensity_www_#_app_progra

 

That’s everything you need to know about programs in Intensity! You don’t have to use them to get the benefits of tracking, but it can definitely save a lot of time.

Remember if you have any questions, I’m always available via email: [email protected]