I’m not sure actually ‘got’ your last post, but I’m thinking it through and I’ll see if I get a handle on it.
That’s probably just because I’m only semi literate….you’ll get used to it….either that or so annoyed you’ll stop reading my blog all together.
When you get you train of thought sorted out let me know.
I was going to ask you about lifting tempo/speeds – I’m a lift fast’ish and lower under control guy, so when you say
“…the total number of reps are completed as fast as possible…but yes, he might go 8 reps + 4 reps in one set and 7 reps + 5 reps in the next set etc.”
Are your athletes consistent with their lifting speeds?
No….is the short answer. I actually had the top man from Tendo in the gym today to demo their latest product…because I’m interested in just this fact…average and peak velocity as well as average and peak power that is…I won’t get into a long diatribe here on lifting speed because I am sure I will touch on it in more detail later…I think most people tend to be like yourself….controlled eccentric and a powerful controlled concentric because that is the ‘natural’ or ‘normal’ way to get the job done. If and when I get the tendo unit I will post all the numbers because I am particularly interested in it’s application in testing as well as it’s use during our more dynamic work.
Related to this, when you’re testing for the number of pushups in 60secs, are the athletes going at a fast pace and trying to knock them out as fast as possible, or do they lift and lower at the same speed, say, 1 sec up and 1 sec down?
Are you talking about the smart ones or the dumb ones? Because I have both! The dumb ones go hell for leather out of the gates and get 20 done in 15 seconds and totally gas out and if they’re lucky get another 5-10 out in the last 45 seconds….the smart ones know I’m looking for 45 press ups so end up doing 15 in the first 10 and then give their arms a shake and at 15 second mark do another 15 in 10 seconds…take a breather for 5 and then do another 10 or 15 take another breather and in the last 15 or 10 seconds go for gold. I also have guys that just bang them out at 1 a second and best I’ve seen was 117 in 60 seconds from a pro rugby player…they have to keep a straight torso, they have to lock their elbows out and they have to come down and touch their chest on my hand….and I don’t take it easy on the and I don’t count any rubbish….and everyone knows that.
On a side note, the flexibility you have with rest periods is intersting to me. Since I train at home, I have the luxury of being able to time my rest periods to the exact second. I know on the grand scheme of things 30secs added on here or there won’t make a huge difference, but ditching my regimental approach to rest and switching to one in which I go ahead with the next set when I feel good to go takes some mental adjustment.
It is well worth it…if you are looking to increase your maximal strength…obviously if you are looking for a more metabolic effect or looking to improve your work capacity then it is not the way to go but if it is pure maximal strength and power…and you are advance enough…then it should definitely be considered….I have some power athletes who might take a 10-15 minute rest between maximal effort attempts on 1-3RM lifts.
100 reps of squat…in whatever set/rep scheme the athlete can do it in…simple question….why? Are you focusing on improving strength endurance?
I like these sort of questions…1. Because I can make them do it…I can MAKE people do stuff that they don’t think they can do. 2. AS needs to squat…and squat a lot…and 100reps = a lot…hence 100 reps of squats. I had an athlete last year go from taking 16 sets to complete to taking 2 sets to complete…he never misses his 15 reps on his repetition squat test any more. 3. It is like electro shock therapy…it looks scary as hell and you are a dribbling mess afterwards and the results are questionable.
I would be fearful of a breakdown in technique long before I hit 100 reps.
His technique in his first session was BRUTAL…not so now…he banged out 10 sets of 10 reps the other night and looked good and strong doing it.
And one other thought…
I was thinking about your integration of conditioning before, during and after and how it compares with the usual programming in which conditioning comes after strength training, and I realise that in a lot of sports you have to be able to display strength and conditioning at the same time, e.g. rugby. Is that a fair analysis?
Absolutely…you have to get used to being explosive when you NEED to be not when you WANT to be. The athletes often have condition work mid sessions…I don’t think you could view 5 sets of 1 minute kettlebell swings with 1 minute recovery between sets as anything other than ‘conditioning work’.
I don’t now if you’ll see this comment as it comes a week or so after you posted the details. Do you get automatic notification of comments?
Anyhoo, I have gone back to the start of your blog and reviewing this post…I really like what you put together for the 40+ guy looking to get in shape. I notice the balance between horizontal/vertical push/pull and the emphasis on unilateral lower body exercises.
We’re getting PC fit to train…I have always ‘balanced’ my programs…I never knew that someone could think that it wasn’t the way to do it.
Can I you briefly descirbe the single leg knee drop? I am aware of variations, I think, of this exercise but curious to know your method.
Hopefully PC will see this…I’ll drop him a mail and he can tell you what he’s found. He’ll be at training tomorrow night and I’ll video him doing his single leg box squats and knee drops and post them or have someone else video me doing them for you and I’ll write and or talk through the description on the video…how’s that for service?