You’ll find these very easy to apply.
They will keep you in check and stop any unnecessary rushing that may lead to injury.
1 – Top Set Ramp & Back Off Target
This will be a 10 set method.
You have 7 sets to work up to a top weight of between 4-6reps.
Once you’ve done this you’ll take 80% of this and aim for 3 back off sets of 8-10reps, in which you want to hit 3×10.
If yo hit 3×10 then the next session you can try to ramp higher than you did in this one, if you don’t achieve 3×10, and get say 10,8,8 then stick with these loads for your next session.
2 – Single Rep Progression
Super simple, you choose a load and perform 3sets of 6, then add one rep each session until you build to 3 sets of 10.
If you train this particular movement/muscle 3 days per week it means a total of 3 reps added, which will take you 4 weeks total to build to 3×10, once you’ve achieved this add load and repeat.
3 – Ramp Day, Rep Day
A variation on the first method.
On day one you work up to a have set of 4-6 (or which ever rep range you choose) with a focus on a 5 second eccentric and if possible a 2 second pause in the bottom position of the lift.
When day two comes around you will be taking your 80% of your RAMP and performing your reps, ideally hitting 3×10, still focusing on that same eccentric and pause where possible.
Nothing overly flashy about these.
You will however find they’re effective provided you are willing to take your time with them.
Enjoy,
Ross
RossFit P.T 