Training is supposed to be hard. Why? Because the only thing that causes an adaptive response in the muscles is an overload. A specific overload. The guiding principle of any program design has to first and foremost be the S.A.I.D principle or Specific Adaptation to Imposed Demands.
Basically, you get what you train for. If you train the muscles to be explosive and produce as much force as possible for that is the adaptation you get.. If you train the muscles to be able to produce a force for a set period of time THAT is the result you get.Time( all things being equal) is the ultimate determinant of how much force can be produced as you can produce high levels of force but NOT for long periods. But whatever adaptation you are trying to elicit you have to create overload to advance the bodies past its current ability.
So the training is supposed to be hard to create that effect. Take the squat, for instance. If you do a proper power or Olympic style squat you get out of the bottom position because the stretch reflex from the muscles of the glutes, hamstrings and quadriceps contract when they are maximally stretched in the bottom position. This stretch reflex MAKES THE SQUAT EASIER.
If you take away that reflex, say by sitting on a box and releasing the leg tension, then the force required to overcome the static position is much higher than if you had “bounced “ out of the hole. If you increase your strength off the box when you go back and USE the stretch reflex you will find your squat is much easier than before. Of course this is assuming one maintains the ability to do the stretch reflex squat correctly.
Same with the bench. Pausing at the bottom and getting it stronger will make touch and go benches that much easier when that form is re used.
WSB and Louie always say if you are a sumo deadlifter you should train conventional because sumo is so bio mechanically efficient that it limits your ability to get stronger. You’re always in a good position with good leverage. Doing them off the blocks makes the bar seem at your knees when you go back to starting off the floor.
Same with swings. By applying compensatory acceleration techniques and driving down into the ground as hard as possible as long as possible for each rep, more force can be produced which means more mass can be lifted and more overload can occur. This is what will make you stronger and as we all know, endurance is built in the crucible of strength.
Using optimal mechanical positions to recruit maximal muscles to produce maximum force is not being inefficient , it’s using leverage and tension to produce overload. Big difference than inefficient form that cannot produce much force.
And of course the form one uses to run 400 meters is going to be different than the form one uses to run a marathon, although the marathoner will certainly benefit from knowing the best form to run his fastest 400.
Be able to do pushups with 200 pounds on your back and bodyweight reps will seem like a toy. If you’re not able to do a pushup with anything more than bodyweight then don’t count on too high a rep count on test. Getting your pushup or press or swing stronger and your endurance as well as your ability to produce more force will be increased. So whether you are going long or going short, harder is always better because....
Stronger is always better.
Basically, you get what you train for. If you train the muscles to be explosive and produce as much force as possible for that is the adaptation you get.. If you train the muscles to be able to produce a force for a set period of time THAT is the result you get.Time( all things being equal) is the ultimate determinant of how much force can be produced as you can produce high levels of force but NOT for long periods. But whatever adaptation you are trying to elicit you have to create overload to advance the bodies past its current ability.
So the training is supposed to be hard to create that effect. Take the squat, for instance. If you do a proper power or Olympic style squat you get out of the bottom position because the stretch reflex from the muscles of the glutes, hamstrings and quadriceps contract when they are maximally stretched in the bottom position. This stretch reflex MAKES THE SQUAT EASIER.
If you take away that reflex, say by sitting on a box and releasing the leg tension, then the force required to overcome the static position is much higher than if you had “bounced “ out of the hole. If you increase your strength off the box when you go back and USE the stretch reflex you will find your squat is much easier than before. Of course this is assuming one maintains the ability to do the stretch reflex squat correctly.
Same with the bench. Pausing at the bottom and getting it stronger will make touch and go benches that much easier when that form is re used.
WSB and Louie always say if you are a sumo deadlifter you should train conventional because sumo is so bio mechanically efficient that it limits your ability to get stronger. You’re always in a good position with good leverage. Doing them off the blocks makes the bar seem at your knees when you go back to starting off the floor.
Same with swings. By applying compensatory acceleration techniques and driving down into the ground as hard as possible as long as possible for each rep, more force can be produced which means more mass can be lifted and more overload can occur. This is what will make you stronger and as we all know, endurance is built in the crucible of strength.
Using optimal mechanical positions to recruit maximal muscles to produce maximum force is not being inefficient , it’s using leverage and tension to produce overload. Big difference than inefficient form that cannot produce much force.
And of course the form one uses to run 400 meters is going to be different than the form one uses to run a marathon, although the marathoner will certainly benefit from knowing the best form to run his fastest 400.
Be able to do pushups with 200 pounds on your back and bodyweight reps will seem like a toy. If you’re not able to do a pushup with anything more than bodyweight then don’t count on too high a rep count on test. Getting your pushup or press or swing stronger and your endurance as well as your ability to produce more force will be increased. So whether you are going long or going short, harder is always better because....
Stronger is always better.
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4 comments:
I love it man, and I would like to add my 2 cents worth.
It is something I have been thinking about lately.
See my blog as it's long and wordy and I didn't want to hijack your blog.
Jim,
two points, first my ideas are not theories but methods based on the methods of Louie Simmons and wsb as well as basic physics and science.
if you move an object faster you produce more force, not theory but fact as mass x acceleration= force.
you can use a kb anyway you want to.If you use a light( for you) kb and move it hundreds of times in a row what will develop one kind of endurance. If you move it less times in a row, take a break and then do it again over and over it will develop another type of endurance( along with more strength).
If you choose that lighter kb and move it as fast as you can you will develop more power(force/time).
If you pick a heavier kb and move it as fast as you can( even though it is not as fast as the lighter one) you will develop more strength and less power.
so the weight of the kb and the manner in which you use will determine the adaptation, NOT the bell itself. It, by itself, can do nothing. same as with a barbell. Its not just the tool but how you use it that makes the difference. The S.A.I.D principle at work.
training,as I wrote should be about incresing overload to create adapatations that make you better.
If you can do 100 reps in a row with a 53 and can just barely hang on, doing lower rep but HARDER sets of 50 with the 72 will make you stronger which will make the 100 reps with the 53 easier.
also, if you do 2 sets of 50 with the 53 but maximize the force output you will get stronger which will also make the 100 reps with the 53 easier.
so again, it's not the tool but how you use it that counts.
thanks for reading and the question.
Thank you Rif!...When I start confusing myself with thinking about set and rep schemes, I always go back to heavy weight and low reps...it just makes sense.
I feel guilty using the 12 anymore...I used it in a long cycle a couple weeks ago, and for doubles on Saturday. Otherwise, no swings or presses with the 12 for me- just the red 16. ;)
sara,
you are right.it's all easy til it's heavy, eh? LOL. remember too though that you dont need to necessarily go heavier in an absolute sense to go harder.
when I squatted on box squat/dynamic effort day the weights were only 70% but the effort was 100%.
Both dynamic effort day and max effort day were considered Max effort days.
thanks for posting :))
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