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.