Some produce high amounts of Force over a short period of time.
This is about the point where you can think of “1RM” or the “1 Repetition Max”.
Projecting the 1RM is a tedious task, walking the fine line between burning out during warm up sets leading up to the 1RM or not.
Based on our Baseline (1RM, 3RM, 5RM or 10RM), we can then start projecting percentages and loading schemes.
I’m here to Simplify, in laymen’s terms, how to add a Myofibrillar & High/Max Force Development (Strength) element to your training program.
RULE OF 10s
5/3/2 (set 1 = 5reps; set 2 = 3reps; set 3 = 2reps)
You’d choose one of the full body lifts/compounds as mentioned above and perform the desired set/rep scheme based on the 85%-95% of your 1RM.
You have options:
(B) Work AT 85% for entire session; OR 90% for entire session; OR 95% entire session within a set scheme of 10×1, 2×5, 5×2 or 5/3/2
Again, these are very basic guidelines so that you can pen your own journey/history towards becoming legendary and doing the epic.
Of course there are other great training programs out there like 5×5, 3×6 or 6×3…etc., but the RULE OF 10s is something you’ll remember and be consistent in working on for life.
This is for Max Strength/Force Development and not to be confused with your General Physical Preparedness/Work Capacity, Hypertrophy/Axillary/Assistance work.
Feel free to add those to the mix AFTER your Strength Training Portion of training…I might even have a little dialogue in the near future for those, too. Who knows?
Have a Strong Day.
WTF is a BAM, JD?
When I used to work at Goodlife, as a personal trainer, we had sales goals to achieve.
Anyhow, we used to have these “Bare Ass Minimum” sales goals that my Fitness Manager and myself would collaborate to set, monthly.
Today, I’ve stolen a page from my FM’s playbook and set up the concept of a BAM in training; a Bare Ass Minimum to achieve as part of a training program.
All of us, myself included, sometimes get caught up in life.
A ‘BARE ASS MINIMUM’ is a habit/action goal to achieve that’s not only part of your program as a whole, but a small chunk of the puzzle.
Programs can be pretty grand in their own right and when you have kids to pick up from school, meetings to get to, vacations to bask in etc., you need a BAM when life happens.
BAMs are no longer than 10 minutes and can be something as simple as:
- 200 KB Swings in 10mins (any which way divided)
- 1 mile run
- 3×10-12 on Bicep Hammer Curls + Tricep Dips
The parameters can be whatever you want them to be, but they are simply PART of a bigger program; again – THE END GAME (Goal).
Point is, it’s the little steps that add up together that’ll get your ass where you need to be. These little steps need to be stepped consistently and BAMS, in my opinion, are a safety mechanism that will keep your momentum going when life gets you caught up.
Create your own or steal one from above.
Have A Strong Day.read more
A few weeks back, the world lost Tommy Kono.
Studying and Training in the sport of weightlifting under a coach, I NOW understand FULLY how technical this sport and its lifts are.
Beyond that, as with most weightlifters that I’ve met, there’s this common respect for fellow lifters, the bar and the platform.
by TOMMY KONO
If I had my way, the weightlifting area would be treated like a “dojo” as the martial arts students would use their area and equipment for training.
The entire area would be treated with respect from the bar to the barbell plates, from the chalk box to the platform.
The barbell bars would never have the soles of a lifter’s shoe get on it to move or spin it, no more than you would place your shoes on the table top. The bumper plates would never be tossed or stepped on.
The barbell will always be loaded with double bumper plates on each side whenever possible to preserve the bar and the platform. The purpose is to distribute the load over two bumper plates instead of one with an assortment of small iron plates.
The barbell lifted would never be “thrown” down or dropped from overhead except for safety reasons. The hands will guide the bar down in a controlled manner as it is in a contest.
Anger from a failed lift will be controlled so no four-lettered words would be used.
Instead the energy for the anger will be directed for a positive result.
A good Olympic bar will never be used on a squat rack for squatting purpose. There is no need to use the good bar on the squat rack where it could ruin the knurling or cause the bar to be under undue stress, damaging the integrity of the quality of the bar that makes it straight and springy.
When a lifter finishes using the area for training, it would be left neat and clean with the barbell bars and plates properly stored.
Imagine how it would be if you did not have the gym to work out in and had to go to one of the spas, health clubs or fitness gym to practice Olympic lifting.
Imagine if you did not have a “good” Olympic bar and bumper plates for training.
Imagine if all the equipment was your very own and you had to replace it if you or someone damaged it by abuse – the money coming out of your own pocket.
Treat the Olympic barbell bars, bumper plates, platforms and any items used for training or competition with respect.
Development of a strong character begins with respect even for innate objects.
Character Building begins with Respect and Responsibility.
It all comes down to treating gear and equipment as if you paid for it yourself. If you really appreciate the art of lifting and training and movement, then have enough self respect to not only clean after yourself, but to preserve the gear for the entire community to use.
Knowledge of Self.