Training for max or increased strength? Training is more than just creating physiological change on the body, it is also about creating confidence in your ability and strength. To lift a heavy weight you have to have the right mindset, to know that the weight can and will be lifted. Too many lifters put in hours and hours of work but then fail when it comes to hitting that new heavy single, triple or rep PB. Why? Normally because their programme is poorly structured and doesnt provide enough confidence that the new PB youre aiming for is in there, just waiting to be lifted. The programme is either full of missed reps as youre training too heavy so you dont have confidence with heavy load. Or perhaps not enough reps or load so you dont have confidence when the load increases. A lot of the time - this is all compounded with your poor technique. Get the sweet spot of enough volume, intensity, correct load and solid technique - you get a strength gain and improvement. The video is from yesterday, Chris Copson hitting his max for 5 reps after only a few weeks of getting back to training. How did we do it? FIX THE MOVEMENT: We spent time just working on his technique. Chris wont mind me saying that it wasnt particularly great when we started, his hips were shooting up, his back was doing most of the work and his knees were sore after his normal squat sessions. I showed him how to brace his trunk and create 360 degress of pressure and support, explained the importance of his lats and shoulder range of movement, found a better squat stance and better tracking of the knees we then did 2 things: APPLY THE EFFORT: We spent a few weeks working on developing this technique and strength by applying load, accessory work to support and bring up those weak areas and develop that CONFIDENCE that the squat wont destroy his knees or create other problems REAP THE REWARDS: With good technique, new confidence and a pain free squat, what Chris thought was his 1RM, he hit for a comfortable 5 - TWICE, after only a few weeks. Yes the technique still needs some more work but its like night and day from when we started. If you want to improve your programming, lifts and results for 2015 then visit onlinestrengthcoach.org for details of how I can implement the same improvements were getting with Chris, with you, over the internet or 121 in Onespace Fitness. Make sure you sign up to the mailing list for details of other projects and programmes due to be released in the new year! eepurl/7Rfon
Posted on: Thu, 18 Dec 2014 11:53:31 +0000