Tag Archives: strength skill

5 exercises you’re not doing that will change your life.

 
In the modern age the mentality of training is heavily influenced by body building.
 
Now don’t get me wrong, there’s nothing bad about this, however not everyone wants to be one, some want strength, others want performance and a few just want to move better and enjoy life.
 
Give the influence of BB’ing most peoples training is constructed around open chain isolation exercises.
 
Again, nothing wrong with this, however there’s so much you than you know.
 
The 5 movements below will literally change your life in the following ways:
 
– Add slabs of lean muscle
– Build strength
– Increase mental fortitude
– Strip fat
– Improve movement patters (mobility, flexibility etc)
 
Be prepared, chances are you don’t do these at all.
 
1 – Clean & Press
 
2 – Turkish Get up
 
3 – Loaded carry (farmer walk, bear hug, overhead hold, sled drag, prowler push)
 
4 – Rope climbing (or climbing in general)
 
5 – Front Squats
 
Why these 5?
 
Apart from he fact people don’t really do them I will list some benefits in correlation with their number:
 
1 – Explosive power & strength
2 – Full body coordination, improved ROM, stability, strength
3 – Conditioning (strip fat), strength, stability, mental toughness, power
4 – Helps you climb trees to get down your kite
5 – Strength, stability, ROM, posture
 
Now there is one movement that you may feel also needs to be in there and I’d agree, the deadlift should be in there as well.
 
6 – Deadlift – snatch grip variation especially :3
 
You’d be surprised the body you could build doing those exercises, however many of you won’t because they don’t fall in to the norm and fit the status quo, shame.
 
If you’re one of those who has the courage to brea away from the norm here’s a protocol you can use to make that change you’ve been looking for –
 
*Number to correlate*
 
– 5-25 total reps per movement (1,2,5,6)
– 80% + 1RM loading
– 10-20min total distance covered (3/4)
– Train 2-5 times per week
– Session length 45min tops
– Track everything and aim to progress where you can
 
Seems simple, however you have your movements, you can choose to do them with dumbbells, barbells, kettlebells, odd objects and much more.
 
Just aim to break the norm if you really want to get some results.
 
Enjoy,
Ross
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4 techniques to getting stronger.

Let’s be honest, who doesn’t want to be considered strong.
 
Being strong is awesome.
 
It makes you more robust, improves your health*, changes your quality of life and above all else it looks pretty bad ass.
*Provided your nutrition and overall lifestyle isn’t self destructive.
 
Strength is a funny thing.
 
You’re either strong or you’re not and to what degree of strength you have simply boils down to wha you need it for, after all, strength is simply the ability to perform a given task much like fitness.
 
So how strong s hold you be?
 
As strong as YOU need is the answer.
 
Okay, enough philosophical thoughts.
 
Time for some techniques.
 
1 – Paused Reps
 
A classic that is still relevant to this day.
 
It’s great for helping you generate and more importantly hold tension in a lift, plus it will get you over sticking points.
 
You simply pause your rep in one or more locations throughout the lifts ROM, it’s that easy.
 
Most will pause at the hardest part of the ROM, in a squat this would be at the bottom as coming out of the hole is hardest for most people.
 
For a deadlift you may choose to pause mid shin, then continue the lift.
 
My recommendation is to do anywhere up to 25-30 total reps for this style of training, that could mean 5×5 or 12×2, perhaps only 3×3 or 4×4, you pick your poison.
 
2 – Singles
 
Another classic, however there’s a slight twist.
 
Again you’d do well to limit the total reps to around 25-30, however here is how you might set it out:
 
– 1 lift per workout for this protocol
– 80-90% 1RM load on the bar
– Perform 1 rep on the minute every minute (EMOM)
– Stick with a load % until you can hit all 30 reps, then incase load of change the lift variation
 
The idea of this is to build volume at a decent intensity level, having to start each rep will help you groove the form and the skill of the lift.
 
My favourites for this are the Deadlift and Presses.
 
3 – Speed Work
 
Increasing your rate of force development (RFD) will help you get stronger as you’ll find you may already have the base strength needed to make a lift, however you’re just too slow.
 
Dave Tate speaks about this at length at Elite FTS, check out his work, it’s mind-blowing stuff as he is crazy smart.
 
Back on topic, speed work.
 
You take 50-65% of your max and perform sets of reps as explosively as possible (ensure good form).
 
You’ll find the 25-30 rep total is again a good bench mark to go for.
 
Concentrate on making each rep as crisp and fast as possible, you will also be limiting your rest, top end being 60 seconds, no more.
 
This method is great for not only boosting RFD but also getting in a good amount of volume in a short space of time.
 
You may think that this won’t help you get strong, it will, trust me. Most strong people are actually pretty fast, just watch any world record lifts and you’ll find the majority look effortlessly fast for the most part.
 
4 – Eccentrics
 
Yet again another tried and tested method.
 
Loading up an exercises will over your max with 110-130% of 1RM and lowering it as slowly as possible is great for helping you break through plateaus.
 
Due to the highly demanding nature of these lifts I’d advise most people to make sure they have spotters and aim for 3-5 sets of 1-3 reps, limiting this rep total to 15 as it can be quite taxing.
 
You will also do well to use this method for 2-3 weeks tops.
 
Doing them it never seems like much, however if you’re using 130% of your max I can tell you it is soul destroying, don’t fall victim to your ego on this, especially with compound lifts.
 
This is great for Chins, Dips, Curls and other such exercises, I’d be a tad weary of doing it with squats and DL unless you’re a very accomplished lifter.
 
There you have it.
 
4 simple techniques that have all been proven to work.
 
Use one method at a time, don’t be a hero and try to do more than one or combine them because you will snap your self up.
 
Enjoy,
Ross

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6-10 week protocol to a new PB for you & your clients – new twist on a classic.

If you’re not interested in hitting some new PB’s, that’s cool, feel free to skip reading this.

Let’s say you are interested though, keep reading.

Below you’ll find a simple protocol to help you improve on one or multiple lifts.

This is not something you’d find in body building very often, it’s for people who chase strength.

The information in question is a favourite of many a Russian athlete oddly enough and one I’ve done many times to hit new heights.

I first learnt of this from reading older writing by Dr Fred Hatfield, if you’ve not read any of his books you should, they’re amazing resources.

As you may have guessed I quite like the Russian methodology.

Here is the premise:

– 80% 1RM is starting load, 105% is the end game
– Double Progression is applied
– Intensity is increased incrementally
– Train a 2-3 times per week
– Rest as needed
– Stay tough and you’ll reap the rewards
– Don’t get greedy, follow the protocol

This is how the classic program looks based on 3 days training per week (Mon-Wed-Fri or Tue-Thur-Sat):

*All 6x sets are at 80% 1RM, % changes will be listed below.

^^ If you don’t know yours or your clients 1RM, use an RM calculator to establish an estimated one and go from there.

Week 1
– 6x2x80% 1RM*
– 6×3* (the volume progression begins)
– 6×2*

Week 2
– 6×4*
– 6×2*
– 6×5*

Week 3
– 6×2*
– 6×6*
– 6×2*

Week 4
– 5x5x85% 1RM
– 6×2*
– 4x4x90%

Week 5
– 6×2*
– 3x3x95%
– 6×2*

Week 6
– 2x2x100% (old 1RM)
– 6×2*
– 1x1x105% (aim for a new 1RM)

Week 7 Deload

Congratulations, a new PB to help you drive up old RM’s and add some much sought after muscle/strength.

Thats the typical way to do it, however if you’re short on time then this  may be of use.

The new twist for those short on time –

If you with to do this twice per week the cycle will end up being 10 weeks long (9 with the last being a deload).

Week 1
– 6×2*
– 6×3*

Week 2
– 6×4*
– 6×2*

Finally

Week 9 – Week 10 Deload
– 6×2*
– 1x1x105% (aim for new 1 RM)

From experience you can pair two lifts together when doing this and PB on both so long as they don’t interfere with each other.

It’s also good because you get a heavy day and a light day each week meaning you can really go for it each heavy session as it makes the overall progression far more manageable.

For example:

DL & Press (or weighted dip)
Squat & Pull Up
Bench Press & Row

You’ll find that some token accessory work of say 30 reps per accessory lift is enough to help the other lifts keep up and maintain some form of muscular balance.

Here is how I planned my sessions using the twice per week training schedule. I was forced to train this way because of upcoming events and life doing what it does best, however I hit new numbers and intact made progress.

Sometimes less really is more.

Lifting Day 1 & 2:
A1 – DL – sets/reps as above
B1 – Press – sets/reps as above
B2 – Chin – 5 reps each set
C1 – Squat 1×10-20

  • I would add in perhaps some postural work and make a few sets for smaller muscle groups if I had time
  • You can also add in some CV training (sprints etc) a couple of times per week that don’t require you going to a gym

The funny thing with this is it’s so simple people will ignore it.

We live in a world where people think that unless they’ve destroyed themselves they haven’t had a good training session.

This is not true.

Especially when you look at MRV (maximum recoverable volume) vs MED (minimal effective dose), however that’s for another day.

Give the above a go and see how you fair.

Enjoy,

Ross

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1-2-3 for you & me

Progress, it’s as easy as 1-2-3.
 
An old school method for strength & lean mass.
 
Morning All,
 
You may have guessed that I enjoy things from yesteryear.
 
For good reason too, I might add.
 
Everything that worked back then still works today, in fact it’s usually more effective than what most people do these days.
 
You will find many a person runs to a fitness magazine, or some form of social media for a workout routine, which is fair enough, if something is free you’d be silly not to use it.
 
The only issue is that while the info might be good, the people using it only apply around 50% effort, especially when the weights get heavy.
 
This is bad… very bad.
 
Low effort means low results.
 
This is where for those of you who are a little more focused 1-2-3 will be something you enjoy.
 
Here is what to do:
 
– Pick an exercise or two (A1/A2 fashion)
– Put some weight on the bar, say 80% of your max
– Do 1 rep, rest a little, do 2 reps, rest a little, do 3 reps, rest longer
– Add weight after each successful 1-2-3
– Do 3-5 sets
 
 
You’d be surprised how this rest pause style of protocol allows you to lift heavier than normal and get in some decent volume too.
 
You’ll find that this style of protocol is are more sustainable than a standard 5×5 with repeating weight as you can manage fatigue levels far better while still lifting heavy-ish.
 
In between each of the prescribed reps you could rest 15-30 seconds, just enough to allow you to get the next reps easily while still lifting heavy.
 
Rest 2-5min after each full set.
 
After you’ve done your reps/sets you can finish off with some loaded carries and perhaps some isolation work for weak points, or for vanity reasons, your choice.
 
This is so easy to apply you’ll probably ignore it.
 
You can use 3 week rotations before adding more total load to the bar if you choose, it will look like this:
 
Week 1: 3×1-2-3×80%
Week 2: 4×1-2-3×80%
Week 3: 5×1-2-3×80%
Week 4: 3×1-2-3×82%
And so on.
 
I’ve it a try and watch your strength, lean mass, skill in the lift and enjoyment of training soar through the roof.
 
Enjoy,
Ross

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Some simple tests to try

Movement.
 
It’s kind of really popular now.
 
Like really popular.
 
However before you can move on to all the fancy stuff, form a lifters perspective, can you do the basics?
 
Squat-Hinge-Push-Pull-Brace
 
Most think they can
 
The truth is many can’t
 
Here is a simple yet effective movement screen I use with clients to assess their ability and see what we need to work on.
 
My basic movement screen is as follows:
 
– Standing on 1 Leg (eyes open, then closed)
– Goblet Squat
– BW Hinge (double leg & single leg)
– Press Up
– Bat Wing
– Floor or Wall Angle
– Plank
 
What do the above actually assess or do?
 
Let’s take a look.
 
Standing on 1 Leg (eyes open, then closed): Aim for 30 seconds without any movement with your eyes closed.
 
Balance/proprioception/posture 
 
Goblet Squat: Aim for a full ROM with no upper thoracic collapse.
 
The ability to stay braced and maintain upper thoracic extension/stability while achieving a full flexion of the hip/knee, it also highlights ankle/foot stability/mobility issues (weigh shifting, heels lifting etc)
 
– BW Hinge ( start with double leg & then single leg): Aim for a full hip hinge while maintaining solid posture, no rounding or loss of balance.
 
Full hip hinge while maintaining core bracing, natural posture, proprioception and stability.
 
– Press Up: Aim for full press-up with no break in form (elbows tight to sides, bum pinched.
 
Bracing, posture, while moving through time and space in a pressing fashion, full ROM through elbow flexion and also control of upper back (scapula) retraction/activation.
 
– Bat Wing: Aim for full retraction of shoulder blades and upper back contraction – do this against a wall.
 
Upper back control, scapula retraction and full ROM, plus bracing and good posture throughout the movement.
 
– Floor or Wall Angle: Aim to get your arms fully extended overhead with no change in your posture (excessive back arching).
 
Upper thoracic ROM, shoulder ROM, stiffness in lats/lack of core bracing.
 
– Plank: Aim to hold a solid position from head to toe,no sagging.
 
Core Bracing and posture consistency.
 
The above tests are an overall assessment to see if the person doing them can control their body correctly and move through time & space without any issue.
 
A lot of people struggle with these basic movements and worst of all ignore them, opting to go for more advanced movements that they’re just not ready for.
 
Basically building on disfunction.
 
Think of it like building a house, you wouldn’t do it if the foundations were crap of the area was known for subsidence, that’s just a recipe for disaster.
 
Now from an enjoyment stand point the train that these styles of assessment will require the client to do can seem very boring and basic, especially when we live in a world that demands MORE MORE MORE.
 
A lot of people fall in to the trap of wanting the fancy fun things to do and while there is nothing wrong with this it can cause a lot of issues later down the line.
 
For example:
 
Plyometrics (jump training).
 
Is it fun?
 
Hell yes.
 
Is it safe?
 
Yes, IF you have correct movement patterns and the strength/stability to perform the movements correctly, if you can’t hen it will lead to injury, especially in the knee, trust me I’ve seen it.
 
Did you know according to the research done by Prof Yuri Verkhoshansky, to do basic low level jump training you should be able to squat your bodyweight for solid reps – that’s bodyweight on a bar by the way.
 
For Depth Jumps and other more advanced techniques the recommendations are up to 2xBW on the bar, not many can do that.
 
^^ You will find this info in the book Super Training & also The Science & Practice of Strength Training if memory serves me correctly.
 
Keeping this in mind.
 
How many people do you know who do training that is far lack of a better term, way beyond their pay grade, a fair few I’d imagine. 
 
I know a few and I have even done it myself in the past, injury was my reward because like all competitive people I did too much of what I wasn’t ready for.
 
Building a solid and wide foundation will allow you to hit a higher peak.
 
Yes it may be a tad dull at the start, it can also be hard to hear, however it’s sometimes necessary.
 
Take a look at your own movements and patterns, are they solid or could they do with some improvement?
 
Truing hard and stay safe
 
Enjoy,
Ross

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4 Movements you should be able to do.

Well you don’t have to be able to do these, however life will be much easier if you can.
 
1 – A full ROM overhead squat
2 – A full hinge
3 – A get up without the use of your hands
4 – A full ROM pull up
5 – A handstand – advanced
 
Why those 4?
 
In terms of general health you’ll find it’s these qualities people lose over time and as such their quality of life depreciates, however if you keep a good amount of strength in these movements you’ll find you age proof yourself throughout the years.
 
Let’s look at them all individually.
 
1 – A full ROM overhead squat.
 
Now this doesn’t have to be with maximal loads, it’s just a movement that will show your bodies potential limitations in ankles, hips & shoulders which are common because of daily life.
 
This skill can be linked to getting out of a chair or up from sitting on the floor. 
If you’re really strong you can do this on one leg too.
 
2 – A full hip hinge
 
This is in reference to a full hip flexion with minimal knee bend while not losing upper thoracic position, it will basically allow you to lift things correctly and minimise injury while firing up your hamstrings, glutes, erectors and musculature of the posterior chain.
 
It will also cross over in to picking something up and carrying it for a distance or time, a skill we NEED in everyday life.
 
3 – A get up without the use of your hands
 
If you’ve ever watched the difference between a elderly persona and a youth when it comes to getting up you will see the difference, however keeping the ability to get up without the use of your hands shows total body connection and strength which if kept in to old age can help keep you out of a retirement home.
 
The above being said, having the ability to perform a Turkish Get Up is also a great skill to have at any age.
 
4 – A full ROM pull up
 
Climbing is something we are meant to do. The ability to pull up your own body weight is an essential skill because it shows health & strength, plus if you’ve gotten in to your golden years and have slipped over and perhaps twisted your ankle the ability to grab something and lift yourself up will be most welcome.
 
5 – A handstand
 
Balancing on your hands was an old favourite in the days past and showed not only strength and total body connection along with wrist, elbow and shoulder health.
 
Inversion is a great skill as it requires concentration, bracing, controlled breathing and calm.
 
Now these movements are very useful for overall health and longevity, if you wish to specialise in a sport then you will have different needs which may go against the best interests of your health/longevity, this is the sacrifice you make.
Being able to move is also great for your mental health too.
 
If you want to work on these then you can either take up a movement class or perhaps some form of advanced yoga.
 
Being able to move is important, don’t lose it, the difference between a young body an old one is the ability to move.
 
Enjoy,
Ross

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How Odd.

Have you ever heard of the Odd Lifts?

You know, ones such as the Bent Press, the Jefferson DL or perhaps the One Arm Snatch?

if not here are some links to get you started:

http://www.oddlifts.com

https://www.onnit.com/…/how-to-become-a-strongman-the-5-b-…/

Okay, now it’s time to get to the point of the post.

– Three odd lifts you don’t often do that will change your body for the better.

1 – The bottom up kettlebell press

This can be done standing, seated, kneeing, sat of the floor or perhaps even in a floor press/bench press/incline press manor, which ever way you choose it will achieve the following:

– Stronger press/grip
– Muscle irradiation (more muscle recruitment)
– Take out your ego

https://breakingmuscle.com/…/bottoms-up-kettlebell-presses-…

2 – There Renegade Row

Use kettlebells or dumbbells for this. The alternating row style of this lift will help you by:

– Strengthening your ability to brace (core stabilisation)
– Work the entire upper body
– Improve balance

https://www.youtube.com/watch?v=YHN0SGa-68Q

3 – Zecher Lifts

What is more real world than having to pick something off the floor and hold it in an awkward position? Not much, however is this is not to your liking you can swap it out for a bear hug style carry of a sand bag or something equally heavy and awkward.

You can pick the zecher lis you prefer out of the options in the link

The benefits:

– Overall Strength
– Fortified lower back
– A high crossover to daily living

https://www.t-nation.com/training/complete-guide-to-zerchers

Adding in this lifts or even doing a program of only these 3 will make some great changes to your overall body composition.

If you plan on doing the latter option here is a suggestion:

– 3 days per week or train every other day
– Heavy/Light/Medium loading protocol*
– Rest 1-5min between sets
– Eat according to your goal (gain mass or lose fat etc)

*Heavy = <25 total reps at 85% 1RM +
*Light = 75 total reps at 50-65% 1RM
*Medium = 50 total reps at 70-80% 1RM

For example:

Day 1:
Heavy – Zecher Lift
Light – Renegade Row
Medium – Bottom Up Press

Day 2:
Heavy – Bottom Up Press
Light – Zecher Lift
Medium – Renegade Row

Day 3:
Heavy – Renegade Row
Light – Bottom Up Press
Medium – Zecher Lift

How you add these lifts in or plan them is up to you as there are a lot of different odd lifts to choose from, just remember to add weight where you can and that consistency and progression is the key to success.

Enjoy,
Ross

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Short on time? Better back off.

The introduction and more frequent use of ‘back off sets’ has become quite popular of late.

You’ll find you can use them to determine suitable loading for your next session, increase total TUT and even help you maintain your progress if you find your gym training time has been chopped down due to life getting in the way.

In the past this has happened several times and as such a way and to be found to get in some quality work, here is an option for you, it will take anywhere from 20-30min tops, try not to spend longer than 30min (especially if your time is limited), just focus on hard work.

This protocol will:

– Provide suitable mechanical tension for strength
– Generate metabolic stress for adaptation
– Create muscle damage for new growth

All you need to do is follow the guidelines and put in all your effort, eat the calories required for your goal (I’ve written about this previously), sleep and stay focused.

Let’s get down o the details.

– Use compound movements (Squat, DL, Press, Chin, Row, etc)

– 1 or 2 per workout (A1/A2 pairing)

– Ramp up your weights each set, start off with 5’s and work to one heavy set, then add a little more weight for a 3, then finally a little more for 1 single. The triple/single aren’t all out efforts, only the 5, they’re just for extra neural stimulation.

– Take 70% of the top 5 and perform 1 back off set of 10-20 reps unbroken

– Rest is minimal between sets, go as soon as you feel ready

– 3 sessions per week is a good minimum to cover the full body

You will be in and out in no time at all.

This short style of workout will allow heavy enough loads to trigger a host of positive things and the back of set will further potentiate this.

If you find you’re doing all of this in 20min then use the extra 10 for some accessory movements (arms, calves etc).

The protocol above is nothing fancy, it’s devised to get maximum results out of minimum time and as such leaves no room for dilly-dallying.

Enjoy,
Ross

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Too hard, too often.

It’s not unusual for those who love training to go a little hard at the gym leaving nothing left in the tank and while it might seem like they will make progress this way, following this route will often leave you broken and without meaningful progress.
 
It’s an easy place to fall in to.
 
Back when what would breed the training of today was originally becoming popular (1800’s) there were two main schools of though:
 
– Daily practice of heavy lifting, near done to failure
– Cycling heavy, light and medium sessions
 
Both provided solid foundations of strength and built great physiques, as such there is a lot that we can learn from these teaching.
 
When it comes to those who like to lift heavy and often, picking 1-3 movements is all you need per session (focusing on those 1-3 for an extended period of time is also advised), it’s imperative you make sure you’re stopping well short of failure, as such this will mean each set is of limited repetitions and there is multiple sets (to get in the required volume to grow), you’ll leave the session feeling strong and potentially like you could have done more, don’t do more.
 
This style of training on the nerve can be quite taxing is you start chasing fatigue instead of performance, remember, you don’t want to start feeling tried/drained, if you do that means you’ve done too much and need to stop.
 
Take a deload every 3rd or 4th week, it will keep you lifting for longer.
 
The second option suit itself to many different goals, the former is more of a strength/performance method.
 
The use of H-L-M training sessions is a great way to train because it will allow you to have one session with maximal intensity, one that focuses on recovery and the last one that allows you to put ins one well needed work on volume/reps.
 
Some in the modern age call this method DUP (daily undulating periodisation).
 
The hardest thing about cycling is the temptation to make each session super hard and that’s not the idea, the light session is designed to let fatigue dissipate, hence why having it between the heavy and medium is ideal. You can also base your volume numbers off of your heavy day, for example:
 
H – worked up to a top set of 5
L – sets of 10 to increase blood flow and practice movement
M – 80% of the top 5 on heavy day for volume work to failure
 
You’d be surprised how well this works on either full body or split styles of training. The rep options you have for this are endless depending on your goal.
 
The reason the styles of method lost some favour over the years is because they didn’t fit in with the trend of ‘more is better’, it’s worth remembering that often times more is rarely better, it’s just more.
 
If you’re a little lost in your training give one of these a try, you’ll find not going for broke each session will not only keep you lifting longer but also give you focus and much needed progress.
 
Enjoy,
Ross

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An old favourite

Ladders, not just for handymen. 
 
This training method is an old favourite of mine.
 
It’s one I’ve used for years and it never fails to help improve strength, lean mass and provide enjoyment in training.
 
What is a Ladder Set?
 
Well it’s kinda like a pyramid in a sense, yet at the same time it’s not, it’s completely different.
 
Let us say that you train on your own, this would mean you pick 2 exercises and pair them in and A1/A2 fashion (you could also have more than two exercises, it’s up to you and what best suits you goal) starting off with one rep each to then aadd a rep each subsequent set, like this:
 
– Chin Up: 1
– Dip: 2
– Chin Up: 2
– Dip: 2
– Chin Up: 3
– Dip: 3
 
And so on.
 
You can climb a ladder as high as you choose, so perhaps 1-5, or 1-10, maybe even higher if you’re the type of person to work to a time limit – 10min to climb as high as possible.
 
If you do 1-5 that’s 15 reps, 1-10 it’s 55, 1-3 it’s six and so on.
 
As you can see these are excellent at getting in both volume and quality of work, essentially increasing your work capacity/density of training.
 
Now a lot of people will not make it very high and here is why; once you miss a rep you start pac at 1 again, you’re not allowed to continue adding reps as you’ve reached technical failure in your form/strength. This means that you will potentially get a lot of qualify low reps that help solidify your form, rather than trying to hash out higher reps with flailing about.
 
You can do this with a partner and one exercise, you’d both go back and forth until one of you misses a solid rep, then both start again at one.
 
I know I said you will do this on your own with 2 exercises, however in a pinch you can do it with one, giving you the option of perhaps unilateral work (single arm or leg, 1 rep each side, then 2 then three etc) or you could perhaps use something like a dumbbell clean & press in which you’d do one clean, 1 press, 1 clean, 2 presses and so on.
 
The premise of the ladder is to help build volume over time while keeping your form smooth.
 
A nice workout is to start off with say 1-3 repeated 3 times, then build that to 5 times, once at 5 go back to 3 round but for 1-4, keep repeating until you do 1-5×5 (that give you 75 total reps). If you start off with a technical 5 or 6RM by the end of it you will have shifted some serious tonnage, built strength, lean mass and general awesomeness.
 
Here is a list of the most effective exercises I’ve found to use with this:
 
– Clean & Press
– Pistol Squat
– Pull Up/Press
– Single Arm Push Up
– Single Arm Row
– Kettlebell Swing
– Kettlebell Snatch
 
Essentially anything unilateral, anything opposing (antagonist superset or upper lower).
 
Add these in as finishers to start with and one you’ve found your flow with them start applying to your main lifts.
 
Here’s a quick guide to what you’d get from a few rep options:
 
1-3 = Strength
1-5 = Strength/Size
1-10 = Size
 
*Timed ladder blocks are also great, 5,10 or 20min blocks are pretty good.
 
I suggest a total of 10 rounds for the 1-3, 5 rounds for the 1-5 and 2 rounds for the 1-10 that you build to over time.
 
As you can see ladder sets open up a whole host of options, you might enjoy this one:
 
A1 – Squat
A2 – Chin
A3 – Press
– 1-10 ladder :).
 
Take the info above and see what you can create.
 
Enjoy,
Ross

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