So LiftHard, is in the midst of a massive revamp. Ive been working on building my gym, and my logo, and my website. Ive also recently been contracted to write for a weightlifting magazine which will be revealed soon. Lets just say, I never thought Id see LiftHard and CF put in the same sentence. ;) In the recent months, Ive been studying more into anatomy, to understand better into whats happening when a trainee loses control in their movements. Or has difficulties achieving a particular position, or movement, etc. This, brought me to studying more into motor patterns and its role in getting a trainee, stronger. Or how I prefer to say it, more efficient and comfortable, with a particular movement pattern. Ive been using a program for my main strength movements which are the Behind neck strict press, Snatch and clean pulls with pause, and the Back squat. Its stupidly simple, and Id like to share it here for others to try and benefit from. Its what we nickname the Tsunami Strength Program. This was actually given to me by a mentee, mentor, friend, who is trained by Sergey. Sergey, is a very good friend of Rudolph Plyuckfelder. We nickname him, Godfather of Soviet Weightlifting because he has successfully improved elite lifters lifting totals in merely a session of coaching. Here it is; Tsunami Strength Program: -------------- Take 80% of your 1RM for the big muscle lifts (Squats, pulls, stone load [yes I got a strongman to use this] etc.) or 70% for the smaller lifts (Behind neck press, rows, bench press) to build more volume. So for example, your 1RM is 200KG. And youre doing squats. Lets take 80% so its 160KG. Wave 1: Session 1: 1 rep x 5 sets x 160KG Session 2: 1 rep x 6 sets x 160KG Session 3: 1 rep x 7 sets x 160KG Wave 2: Session 1: 2 reps x 5 sets x 160KG Session 2: 2 reps x 6 sets x 160KG Session 3: 2 reps x 7 sets x 160KG Wave 3: Session 1: 3 reps x 5 sets x 160KG Session 2: 3 reps x 6 sets x 160KG Session 3: 3 reps x 7 sets x 160KG Complete 3 waves of 1 tsunami and then increase weight by 3KG. So the next tsunami you raise it by 3KG to 163KG. --------- Now the reason behind its called the Tsunami Strength Program, is because there are multiple small waves where the reps and sets, go up and down. Thats all. I typically like to test my max after 4 Tsunami waves. Ive gone from a 185KG squat (I used that as a 1RM) to pause squatting (2 second pause) 190KG about 45 minutes ago. This was after 4 tsunamis. You can squat everyday, or every 2 days. I travel a lot nowadays, so my training is irregular. Ive gone up to 5 days without squatting, and its relatively easy to get back on track. Ive been on this program for about 2 1/2 months now. It works and it suits my ridiculous timetable. ------------ LiftHard no longer has the reach it once did on FB. Now if you found this little post to be useful or you can imagine it being useful for someone, do give it a Like or even better, Share it. Itll be great to help other people looking for a more versatile strength program alongside a busy schedule. Lets face it, were more enthusiasts than full time athletes.
Posted on: Fri, 12 Sep 2014 10:33:36 +0000
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