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.
Back in 2012, I personally had a goal of reading 2 books per month. That’s 24 books in a year, that I completed.
“Spark”, is one of the books that I’m now taking the time to re-visit and thoroughly read once again.
It’s a great book that I encourage all of you to read, whether you have a background in Kinesiology, Medicine, Psychology and Fitness OR not.
Anyone can and should read it. Forget that; everyone MUST read it.
Here’s a video of John, himself at a TED talk:
Evolve or Die.
Smack dab in the middle of Marathon and Running Season, I thought I’d take a moment to pay respect to Emma van Nostrand, the 18 year old runner who passed away at this weekend’s Goodlife Marathon.
She was very athletic, her parents were runners (her father just completed the Boston weeks ago), she was part of the high school running club and she was very physically active in soccer, basketball and other activities. Emma was exactly what all of today’s youth should be doing — Moving.
It would be great if all of today’s youth followed in Emma’s footsteps and I commend her for her dedication towards physical training and passion towards movement. May she Rest In Peace; her life was taken away far too soon.
Her tragic death has been all over the news during the last few days and brings up questions that I’ll let you think about, just the same:
I’m through with knocking running. I mean if you’re a runner, and running is your sport, your passion, your journey into movement and pushing the limits of physical performance,
However, when the world starts pushing a running movement where Marathons are the trendy thing to do; and running a run every month is the goal to train towards, daily, that’s where I take up issues.
When the general population starts taking up running as a means for general fitness; as the easiest, cheapest and effective method of fat-loss or strength, as a means to increase bone density, ward off obesity and manage diabetes, then I have a hard time nodding in agreement or better yet, in acceptance with running.
Below is an interesting TED talk that I came across that postulates if we were really “Born To Run”?
Have A Strong Day.
Band Walks are great as an Activation Pre-Training Exercise or as a great exercise within your truing program all together.
The problem with our glutes is that we sit way too much. All of the our upper body’s weight compressing down on our muscle, fascia and nerves leaves very little to no room for anyone to be able to contract or ‘fire’ their glutes as much as we’d like to. Compound this with all of the tight hip flexors from sitting and we’re doomed!
But why even care about our big ol’ butts other than they look sexy on the beach? Well, considering that the Glutes are our body’s biggest muscle, that just means better:
Posture and Tight Hip Rehab
Here’s a great video by Martin Rooney of Training for Warriors displaying a few my favourite low budget exercises for extreme badassness – whether you’re prehabilitating, rehabilitating or just looking to get stronger or sexy.
P.S. the equipment involved is less than $5 and will probably save your life.
“Whatever the problem, be part of the solution. Don’t just sit around raising questions and pointing out obstacles.” – Tina Fey
Harvesting a moustache isn’t enough for me. I have to do more. Stay Tuned to JD Training for announcements concerning fundraising-based events and workshops this month!
If you can make one heap of all your winnings
If you can talk with crowds and keep your virtue,
I think a lot of the time, we, the on-looking world audience is as much a bundle of nerves and excitement as the men and women participating in this event.
To put that into perspective, you can go outside right now and mark off 100m. Be sure to warm up properly; do a few light skips and jogs; then eventually proper warm up sprints, before timing your very own 100m personal best.
Another way to look at it, is a breakdown by CBC found here:
The Canadian Broadcasting Corporation’s Sports Branch has done a superb job in comparing Bolt’s run to All previous medalists dating back to the 1800s. Do Check it out when you have time and Do enjoy the remaining few days left of these Summer Games in London.
Have A Strong Day.
I’ve been talking about going through a personal “Menaissance” lately – developing my characteristics of a Man, living like a man and ultimately, being a reference point for how a man should live – not only for other men, but for everyone, women, children, animals etc.
We have to wonder though, Physiologically, what makes us men?
I’m not talking about ‘the boys’ or our plumbing down there — I’m talking even before that! I’m talking Testosterone.
Of course there are many more benefits to increased Testosterone that entire university courses and post-graduate work can be dedicated towards, but the above 4 are pluses you can take with you to improve your social life, Men.
Be more Manly. Read the entire article here
While I was watching TV last night (yes, I watch a 30-60 minutes when I can. Surprising, huh?), I caught an ad for Sensa. It’s ad claimed that by simply sprinkling this magical powder on your food, you, too, can be leaner via eating less. Pretty Impressive!!!
Here’s How To Use Sensa
Henry The Health Hound Reviews Sensa
Do your own research, folks. If it sounds to good to be true…it probably is.
Kettlebells have been gaining popular demand over the last decade or so, but do they really do their part in effectively melting fat away, getting you stronger, pushing your cardiovascular endurance and increasing your level of “badassness”?
Thanks to Athletes and Strength-Seeking Disciples of JD Training, Emily and Deborah, who forwarded me this recent article published in the Globe And Mail Last Week, the rumours and hype and hoopla are investigated further with backing from The Journal of Strength and Conditioning Research.
The Article, entitled “How Effective Are Kettlebells?” compares kettlebells to:
The findings of the article are pretty interesting.
It’s not about what Strength Tool or Toy you Train or Play with, what gym you go to or what Strength School of thought you subscribe to, it’s really how you put it all together and what your training goals are.
What better time and place to hold such an exhibit, other than during The Olympic Summer Games in London?
A Perfect Marriage between Art and Science.
Anyone have hookups on flights to London?????