I found the following workout in my journals from 2008 to 2010. Reading my notes made the memories and sensations flood back to me. The workout was so intense that I’ve never had the courage to repeat it as written. It was basically an experiment using my Polar Heart Rate Monitor to discover how I could burn the most calories in the shortest amount of time. Continue reading
Want to get stronger? Give Me Five Reps!
I know what you’re thinking… “Five!? Five is easy!” Bingo! That’s the whole point… most people CAN drop and give me five, or two sets of five, or a set of two then three repeated twice. Only a few can give me fifty that actually amounts to something. If the average person gives me fifty, the first five are good, reps six through ten are questionable and the last 40 are like watching a train wreck. But, that’s the way most people train, hammering away regardless of form and grind out horrible reps so they can get a three for one work-out: they stay weak, they get sore and they get self-induced injuries as a extra bonus.
One of the biggest “secrets” to reaching any goal is consistency. There is great strength in consistency. Repeat a correct performance often enough and you WILL become very good at it. Practice two sets of five perfect reps, five days a week for 40 workouts and at the end of the 8 weeks I’ll show you 10 STRONG reps.
Another secret is setting small easily achievable goals that build upon one another.
Can you do ten reps today, and the day after that for 40 workouts? Yes, that’s reasonable. By doing so can you increase you bench press by 10lbs in 8 weeks? Yes, that’s reasonable. Can you simultaneously improve in one or two other lifts by a similar amount during those 8 weeks. Easily. Can you do this several times throughout the year? I think so. Can you do this for several years to come over the span of your athletic career? Now that’s strength training.
This is one of the themes of “Easy Strength” by Dan John & Pavel Tsatsouline that is having a huge impact on the way professional athletes train strength. Keep it brief, make it realistic, keep it perfect and keep it simple. Pick two to three full body movements that address your weaknesses and practice ten reps of each consistently for 40-workouts. It sounds too simple to work, but that’s exactly why it works… it IS simple, it IS doable, it IS brief and it IS something that is reasonable to do for 40 consecutive workouts. “Easy Strength” is ideal for athletes because low rep heavy lifts have been shown to not produce muscular soreness and it allows athletes more time to focus on practicing and mastering their sport.
I recently attended Pavel Tsatsouline’s & Dan John’s Easy Strength two day workshop in Reno, NV. It was an amazing experience where I was surrounded by a lot of great strength professionals, a lot of who where RKCs. The workshop covered Dan John’s incredibly useful concept of putting athletes into quadrants to determine their training needs, templates for “Easy Strength Training” and “Even Easier Strength Training”. We received top notch coaching in the Olympic Lifts from Dan and Pavel and a lot more.
For those of you who have not read “Easy Strength” watched the DVD set or attended the “Easy Strength Workshop” here are just a handful of gems:
- Don’t confuse strength training with conditioning & endurance.
- The stronger you are the easier it is to achieve fat loss, speed, endurance, power etc…
- The stronger you are the more wiggle room you have when it comes to dieting.
- The reasons plyometrics is a waste of time for most people.
- Why lunges are not appropriate for most.
- How to make significant strength and performance gains in as little as 20-30 minutes of strength training 3 days per week.
As an RKC I get paid to help people get stronger. As it is for most RKCs getting someone stronger is easy. Now it’s even easier. Armed with new tools, knowledge and renewed enthusiasm I can’t wait to see what strength gains my clients will be experiencing in the next 8-weeks. What can you accomplish in 40-workouts?
Give me a call, I’ll create a professionally designed “Easy Strength” program for you and begin 8-weeks to a stronger you.