Tag Archives: knowledge
Often time when people complain of not knowing what to do, stripping things back to the bare essentials suddenly has them remembering they know more than they let on.
While staring up at a clear blue sky yesterday I allow my thoughts to wonder.
Seeing them pass by, some fast, others slow.
These three threads lingered long enough to pull on.
1 – Have conviction in your goal.
2 – Sacrifice is necessary for success.
3 – A sensible 1000 rep training protocol.
Yep, the last one had me sit up an write it down before it vanished into the ether.
Here is how it works:
500 reps – mobility/restorative work -10-15min
Meaning it’s done in the warm up, say sets of 50 reps per movement, gives you 10 total movements and can be easily done in 15min.
I wondered where this came from, then realised since I’ve personally been doing ‘movement’ work before my JJ drilling I total around this many reps across the movements used to warm up.
Cawls, Kosac lunges, band pull apart, arm circles, etc.
As a result aches/pains in specific areas has dissipated, movement have improved and I’ve been able to ‘find’ another area that has been restricting my shoulder (intercostals funnily enough) because of better feeling/sensitivity.
300 reps – Wenning Warm Up -10-15min
A great little gem from Matt Wenning, I will link the video because his explanation is worth 10min of your time.
The only difference is using 3 movements instead of his recommended 4.
The three cover: Prime Mover, Synergist, Stabilisers.
Now to the last part.
200 reps – Main Work – 30 to 45min
This can be from one lift only, such as ‘Squat 10x20x120kg’ or you can have 100 reps for your main lift and 100 for accessory work, the breakdown of the 200 reps is up to you.
Personal bias likes these options:
– Main Lift Only
– Main Lift & 1 Supplementary Lift (agonist or antagonist)
– Main Lift & 2 Supplementary Lifts (agonist or antagonist)
All very simple, and would last anywhere for 50-75min total.
Of course this doesn’t delve into the tempo you can play with, the rep breakdowns or overall programming, it’s just a novel way of using a 1000 rep system to your advantage.
Give it some thought.
It’s very much a mental battle for a lot of people to get through.
There are ways you can break down the reps.
You get the idea, with this style or breakdown and what can be considered a rest-pause set.
This may allow for longer overall progression based on the ‘top set’ (the one with the highest reps), where as simply doing straight sets of 20 the limit will be your 20RM – around 60% 1RM.
A downside to this though is that people will rest too long.
While rest is vital, when it goes past a certain point it can change the training stimulus, or perhaps even render it null & void.
Here is an example of how the rest may work:
5 – rest 10 seconds
10 – rest 10 second
5 – rest 60 seconds, onto next set.
So you’re not going off to fill water, or chat and really rest, you’e simply putting down the weight for a second, shaking out the nasties that have accumulated and then hitting the next set.
10 – rest 15 seconds
10 – rest 60 second, onto next set.
To make this style of work even more effective, for say hypertrophy/strength you can play with the TUT like this:
Reps 5-10-5 (you can use one TUT of all of one for each)
5 reps at 4-0-X-0 (or all reps at this)
10 reps at 6-0-X-0
5 reps at 2-0-X-0
All ways to make training super effective.
In regards to keeping this, a 3 week period before change is good (for various neurological/nervous system reasons).
When the there week point hits you can change the reps, the movement, the TUT, the loading, honestly there is a lot of variation, however here is an example:
Week 1 –
Movement: Front Squat
Tempo: 4-0-X-0 (all reps/sets)
Week 2 –
Movement: Front Squat
Tempo: 6-0-X-0 (all reps/sets)
Week 3 –
Movement: Front Squat
Tempo: 8-0-X-0 (all reps/sets)
End of micro-cycle, change of either movement or minor variable.
There is honestly an endless amounts of things you can do, all will be potentially beneficial to you hitting your goal and as such the above is just something to consider in apply 20rep work – ideal for home training.
Well yes, and actually no.
You may have heard of Conjugate Training/Periodisation.
Or Concurrent, Cybernetic are also other terms for something similar.
Here is a great article by Elite FTS – https://www.elitefts.com/…/16-week-conjugate-periodization…/
Read that for some truly epic detail, here is the short version of what it is:
You frequency (every 1-3 weeks) change the lift you’re doing to help with continued novel stimulus to achieve progressive overload.
However, what you’ll find is that the way this is applied in the gym or lifting is that of keeping the movement pattern the same and simply tweaking the variation of that pattern for the desired need.
As opposed to changing the movement itself to something completely different, this is where people go wrong.
You see conjugate training tends to work well on those who are very strong, very experienced or following a very good coach.
Most who try to do it on their of fail miserably, not all mind you, just most.
The idea that WSBB used was to hit a movement for two weeks, the first was to set a new PR and the second was to break it, then they’d not go back to that potential variation for, well, perhaps ever.
This philosophy aligns with the Russian quote I’ve mentioned many times over – “The same yet different.”
As an example if we look at the hinge as the main movement pattern, we can now look at all the variable you can tweak.
The word variables is the one to note because most people will merely look for exercises can come up short quickly, one because they don’t really know what they’re doing and two because they’re too lazy to do any detailed research.
Okay, the variables you can manipulate in the hinge:
– Angle of Pull
– Accommodating Resistance
– Kit Utilised
You can see where this is going. There are endless options of variables you can tweak on say a conventional deadlift, let along going into partials, deficits, sumo and all the other great choices to play with.
One simple idea behind conjugate is that you’re always hitting a PB, and often working in a 2-3week wave because the nervous system has usually had enough at 3 weeks of max output work, which is why then selecting a different variation of the movement that will help build on the main lift (main lift because conjugate is used in powerlifting most often) the total absolute load handled will wave up and down – to avoid crashing.
Honestly it’s a great method for gaining multi-skill growth, however it’s not easy to apply unless you’ve got a deep understanding of it.
Take a look at the article above, go buy the West Side Barbell (WSBB) books, read all you can and gain understanding because without it any attempt to apply it will just leave you frustrated and potentially hurt.
Also dig in to concurrent training as well, as this is the method used by multi-sport athletes (think heptathlon, decathlon etc).