Strength and Conditioning Email- [email protected]
Bath
Joined October 2022
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Trying to encourage members for a circuit training class. Different angle this week- borrowed from an apparent advert for Shackleton’s notorious adventures. #PureGym #SpringWharf
Power Athlete prep from Paul Solberg. Training Blocks, intensities and individual differences. All the wisdom of a seasoned coach.
podcasts.apple.com/gb/podcas…
Testing velocity for various loads leading up to a heavy concentric focus block. Bar speeds from 0.3m/s to 0.5m/s AV are targeted during testing. I’ll then target increasing PV at those loads. How fast can you be strong. Using @movefactorx of course.
MadeDifferent retweeted
Eccentric Training Cheat Sheet
From Burgos-Jara et al, 2023.
Consider eccentric strength training of 4 classification each containing multiple possible modalites:
🔸Basic
🔸Moderate
🔸Submaximal
🔸Maximal and Supra-maximal
Basic eccentric strength training
Intensity: Bodyweight, upto 40% 1RMc, RPE ~4/10
Goals: Rehabilitation, injury prevention, sports performance
Examples: Low impact plyos, basic/adapted bodyweight eccentrics
Applicable for: returning from injury, young athletes, older adults, special populations
Moderate eccentric strength training
Intensity: Bodyweight, upto 60% 1RMc, RPE 4-6/10
Goals: Rehabilitation, injury prevention, sports performance
Examples: Moderate impact plyos, Landings, bodyweight eccentrics (adapted nordics, copenhagens), accelerations/decelerations
Applicable for: advanced rehabilitation, injury prevention, performance for those with lower training ages or lower level
Submaximal eccentric strength training
Intensity: Bodyweight, upto 90% 1RMc, RPE 6-8/10
Goals: Muscle developmen, injury prevention, sports performance, training variation
Examples: High impact plyometrics, flywheel training, complex muli-joint exercises
Applicable for: Experienced strength trainers, higher level athletes
Maximal or Supramaximal eccentric strength training
Intensity: 90-140% 1RMc, RPE >8/10
Goals: Sports performance enhancement, high threshold motor unit recruitment, muscle phenotype development
Examples: High impact plyometrics, flywheel training, accentuated eccentric loading (AEL).
Applicable for: Experienced strength trainers, higher level athletes .
MadeDifferent retweeted
Client no show, so I had a spare hour- channelling a mix of @Fakedanjohn “Do one thing” and @WSWayland “eat in your own restaurant”! Chins EMOM for 50 minutes= 200 Quality Reps.
I see complicated programming & complicated exercises used to gain admiration from gen pop, when often a simpler solution will “satisfice”. Client goes from Squat max 131kg to 160kg in 24 sessions. 5x5 is very effective.
ditillo2.blogspot.com/2009/0…
One of the many ways you can leverage the #Kbox to your advantage is to produce more force on the concentric using 2 legs and resist with 1 leg on the eccentric. Here using it with an RDL type movement. #Exxentric
#Kbox4
I’ve used Bondarchuks peaking method combined with Yessis 1x20 in my deadlift programming.
It’s helped plan/set a starting load enabling an efficient timing thru 1x14, 1x8 reaching a peak as planned. Inspiration from-
freelapusa.com/the-cycle-and…
Lower body injury forced an upper body focus for a few months- the challenge never stops. #NoExcuses #MadeDifferent
xitter.cf/adamcvscott/status/153…
53 sets of 5 pull ups for a new PB of 266 reps in an hour. Finding new ways to win is important as you progress thru a lifetime of phys. These are reps 160-165 and I’m just starting to slow, and after 200 it was sets of 4+1 to keep quality high. #winnersRgrinners
High Volume Upper Body today
1 hour of Push/Pull superset
DB press 3x60kg
Chin up x 4
40 sets
Total work 21,600kg
Unless you’re standing on a stage, painted orange, it doesn’t need to be too complicated.
Nice comparison between two different athletes. One using significantly more eccentric speed into the concentric part of the lift. Nice graphs from @movefactorx help show the importance of this in athletic development.
