Tag Archives: progress
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.
You know I’m a fan of minimalistic training.
Why do more when it can be done with less?
A great book that is worth reading not only for it’s pearls of wisdom training wise, yet also it’s science is ‘The Naked Warrior’ by Pavel Tsatsouline.
It’s a great investment, and the best part is you’ll be able to understand and appreciate ow to use just your bodyweight.
You’ll find the link below –