Today we’re going to dive into 7 specific training methods I’ve used for programming over the years, to help clients bust through plateaus and see some pretty insane new gains.
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Shownotes:
(4:30) - Cluster Sets
- Examples would be a 3x3 cluster or a 6x1 cluster, with 10-20 seconds between
This acts as a way to increase volume with high intensity methods
(12:25) - Wave Loading
- 3,2,1,3,2,1 reps… 6 sets, descending twice per session.
This is a way to safely reach a higher max load per session
(16:00) - Strength Circuits
- Big compound lifts done in a circuit fashion for low rep ranges
Metabolically brutal and improves your ability to express strength under fatigue
(22:15) - Omni-Contractions
- Having a specific session for each contraction type:
- Eccentric
Isometric
Concentric
(31:35) - Methodical Drop Sets (80% + 60%, 90% + 70%)
- Perform 1 set at 80% of 1RM for 3-5 reps, peel 20% off and hit another 5-10 reps
Perform 1 set at 90% of 1RM for 1-3 reps, peel 20% off and hit another 4-6 reps
(37:30) - Max Frequency
- Increasing frequency on a muscle group or lift that you’re struggling with in order to increase the neurological adaptations to that muscle or movement pattern
(40:30) - Create ANY Dramatic Change (Maximize Novelty)
- The point here is simple… DO SOMETHING YOU HAVEN'T DONE YET!
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