My training has taken a slightly different path to what I would
normally do.
I have started a more strength-endurance style of training. I
have had quite good results/success with this style of training.
I judge my results on the fact that I have a longer lasting output
of general strength compared to what I was previously capable
of. It has also been a good change of stimulation for my nervous
system.
At work I am asked a lot of questions in regards to gaining strength
and I always tell people that strength although there is carryover
really is specific but there is a point where the main skill needed
is the attainment of tension as tension is strength. In anything
we humans do we will have a much easier time if we are strong.
Strength is needed now more so than ever. But there is a problem,
it is faced by a lot of people regardless of their goals, that
problem is "how many sets and how many reps".
Routine construction is an evil that we all face weather we want
to or not it will be faced to a degree. Without sounding like
a broken record I will ask this question, how do we become strong?
Creating tension is one part of the puzzle the other is synaptic
facilitation. What this means is if you want to get good at something
take the deadlift for example, you have to deadlift when ever
possible but while staying as fresh as possible. This will explain
why the eastern Europeans have had more success in Olympic lifting
and powerlifting, the will practice their lifts all the time.
Back to that necessary evil I was talking about. Routine construction
provided your routine is simple will allow you to open up new
synapses and generate great amounts of tension in short time spans.
All you have to do is pick 3-5 exercises and practice them 3-5
days of the week and you will get strong in a very short amount
of time.
The important part of this article is the system of opening new
synapses. I have been able to achieve great results using a powerful
technique that is called the 'Ladder'. Now the classical ladder
is quite easy to understand and implement. The first step is to
pick a drill, for the example we will use the one legged squat.
First you 1 rep then you friend does 1 rep, you do 2 then your
friend does 2, 3 then 3 and so on. Keep going until one of you
decides to stop then if you have time start over. As I said it
is very simple, you don't even need a partner you can just guess
how long it would take someone to do however many reps you have
just done then do your reps, this method is called a competitive
ladder.
Now remembering that the ladder is highly adaptable, I have found
that what I like to call a power ladder Although it is suggested
that you use a 5-6 rep max weight, I like to start a cycle with
about 85% of my 5-rep max (85% 5RM). You start your ladders the
same but you only go up to 3 reps (1, 2, 3) you will then rest
1 minute between ladders and repeat. Keep going until you start
to fatigue. As you can see you will be doing your chosen exercise
a lot. This is what will open up the new synapses and lead to
greater strength gains. Now you can think of a ladder as a miniature
power cycle compressed from twelve weeks to twelve minutes.
You will see on both ladders that have been shown the only hard
reps are the last ones; this is also why the ladder is better
than the pyramid scheme used a lot here in western society. Remember
to get stronger and better at something you need to practice it
as often as possible while minimizing fatigue. (Keep the volume
high and the fatigue low) this is the key.
Now if you find that your not gaining strength because your routine
is too complicated or your not being specific enough or your just
not practising your chosen drill often enough give the ladder
a try. You can climb the ladder daily or every second day, just
don't keep going until you fail as this will only serve as a step
backward in your training. On your fourth week of training cut
back your reps if you are doing a power ladder, this way you don't
have to worry about over training.
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Simon Forsyth was the first
Australian to receive his RKC certification. He has been a
humble trainee of strength for approximately 8 years. He is
also set to become a first class Girevik and the first in
Australia to attain the Master of Sports ranking. He is available
for group and private training, he is also available for consultation
by phone or e-mail. |
