Minimalist High Frequency Training in Powerlifting
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- เผยแพร่เมื่อ 16 ก.ค. 2019
- In this capsule, Coach Alex and Coach Chris discuss the use of minimalist high frequency training in Powerlifting, and the positives and negatives of this approach. Whether it be high frequency, high volume or high intensity, practice doesn’t make perfect, practice makes permanent. So, among other things, coaching is key for this type of approach. However, frequency is key in learning and mastering a new motor pattern. Listen now!
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High frequency
High intensity
Low reps
YES!!!
Gotta do a decent amount of sets though. For example 15 weekly sets per movement.
@@SarumanDeWhite Sounds okay. Even if you start with 1 set then just add a set every workout you cant increase the weight. 8 sets per workout should be good enough so I wouldnt go over that.
@@SarumanDeWhite wait 68, you mean 6-8 reps or 68 reps? 6-8 is good, personally like training heavier around 3-6.
Sebastien Roux I’m sorry I meant 6-8 reps
high frequency low intensity med to high reps! well that what I do...
I like to give an example with running. As a beginner or intermediate runner, what is more logical to become a better runner: running 3-5 miles 5-6 times a week or a marathon 2 times a week? Id argue running more frequently will make you a better runner rather than putting a ton of miles on one or two days.
I did this for running. I ran 1-3km every day. Improved my speed, resting heart rate and leg endurance alot in just 1 month.
Excellent information!
High quality talk, really. Well put. Thanks for bringing in a few gems. 😊👌🏻👏🏻
Agreed he spoke well and explained himself well
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Hey Thib Would you do a video over some of your online programs. Maybe do some sxreenshots or kinda give a rundown of whats included. The online store descriptions kinda fall flat when it comes to exciting me about purchasing one.
great information guys
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does it work even if goal is more reps?
I have experienced the best improvement in my life in strength and muscle mass working with full body every day and doing only one maximal rep
That's an interesting concept
Josh Bryant uses accessory exercises with all of his athletes and at least for Bencher's he trains the strongest ones.
Oh man, I MUST Coach for ThibArmy....GIVE ME AN INTERVIEW, please!!!!
so how low is low volume for strength on a everyday lift basis m-fr if i wanna increase a lift? 1 set? 2 sets? and 4-6 reps or 2-4 reps? curious.
I personally just do one maximal lift, and the ramping obviously. But I do it every single day for every muscle group, obviously only with main lifts
Coincidence they have the same shorts?
same ring on same hand same finger also
I do this for bodybuilding. But I do it Sandow-style, using one weight of dumbbells that I can get at least 20 reps with on my weakest exercise and no more than 100 reps with on my strongest exercise. I only add weight when I can do 100 reps on the strongest exercise.
My routine is just a basic whole-body routine, one set of each exercise to failure: bench press, bent row, laterals, curls, kickbacks, reverse curls, wrist curls, lying leg raises, calf raises, and dumbbell sumo squats. I do it 6x a week. Sandow recommended training all week, but I take Sunday off just for the mental break.
In my 36 years of training, nothing else I've ever done has worked as well.
Around Thanksgiving of 2018 I put together a concept of training similar to this but instead of being for powerlifting, the goal was
1.) General Athletic Training
2.) Compound Exercises only
3.) Minimalism: 1 movement pattern per muscle group quadrant (anterior/posterior chain/torso)
4.) Structuring them in a total body workout rather than a split
5.) Peform total body workout in a context to develop total fitness as in GPP(not just strength but everything in a general sense)
6.) Perform it in a way that increases athletic longevity, and can be sustained from youth to older years to efficiently preserve youth.
7.) Relatively Low skill/Low risk variations of exercises only while still being free weight and transferable exercises.
8.) As an extension of the minimalism time efficiency was also a factor, so maximum quality work performed in most finite amount of time.
9.) Use High Frequency Under The Philosophy that practice makes perfect, and maybe even scientifically as well because of neurological efficiency in performing movement patterns at high frequency.
10.) Use a unoriginal concept (as really all these concept above are unoriginal that I have stated) which is gradually progress. Dont constantly switch up what you are doing to make your body in a state of stress and adaptation as a way to be better, and dont rely on uncomfortable high intensity and the continuous progressing of how much you can do in a uncomfortable state, rather just gradually progress what you can easily do until what you can do easily is Elite.
The fullest escalation of the program is:
Everyday training
DB Sumo Deadlift 10 reps
DB Gorilla Row 5 reps
DB Front Squat 10 reps
DB Overhead Press 5 reps
Use same set of dumbbells in terms of weight with each exercise.
Twice as many lower body reps as upper body.
Perform it as a complex/circuit.
You gradually progress frequency to maximum highest frequency (everyday).
You gradually increase weight of dumbbells. The goal is to increase what you can do on a daily basis and make weekly, bi weekly or monthly jumps of weight as needed, and the jumps again are gradual and at your discretion.
If it is possible for someone to gradually condition themselves to do at least 5 rounds at max 10 rounds, no matter how long it takes. And then you eventually use considerable weight (imagine simply using 2 50 ILB DBs for 10 rounds of this circuit everyday).
I mean under the terms of this is all you do, and you gradually and carefully progress to this frequency, volume, and weight, it seems realistic and not too insane. And I cant imagine a person not being strong, mobile, and conditioned with decent hypertrophy and body composition.
Nutrition is everything else. Nutrient dense foods. Rant over
I imagine you'd be better off with a program tailored to ones goals and periodized over time.
Also it seems rediculous to use the same weight for both deadlifts and front squats.
I appreciate where you're going, but you'll look back on this program at some point and face palm a little bit.
@@McTreestump I don't think so, because using same weight in the context of strength training, powerlifting, and Olympic weightlifting is ridiculous. But I'm not suggesting using the same weight for movement patterns under the context of a traditional strength modality like Bill Star's 5 X 5 or in the manner of a Olympic weightlifting modality. Im suggesting using weights like how one trains with calisthenics, and training relative strength/power endurance in circuit fashion to develop GPP. So me looking back on this and face palming the modality as if I'm a puppy to strength training is a bit strawmanning the concept. You're judging on a criteria that it's not trying to meet. It would be silly to train front squats and deads with the same weight for powerlifting, no doubt. But that isnt the goal of my program. The goal is General Physical Preparedness. A program that's transferable and can develop comprehensive athleticism to help aid in work, combat, and tactical situations. Most situations in life that involve lifting, involve lifting the same weight using the combined movement patterns on a singular resistance. In powerlifting and traditional barbell strength training the goal is to progress on each individual lift and so there are natural despairities between lifting capabilities in each lift. But, in situations with carpenters, lumberjacks, mechanics, fireman, Soldiers, S.W.A.T., wrestlers, and MMA fighters they are using the combined movement patterns to lift a singular resistance, repetitively for time simularly to escalated density training. Hence the same weight use for sumo deads and front squats.
My apologies if I didnt make it clear that the modality wasn't for powerlifting. I just think the kind of strength training one should do that isnt a elite powerlifter is relative strength endurance training that indirectly develops strength while also working mobility, stability, coordination, and metabolic conditioning.
@@tylerscott2116 The idea seems awesome and a very nice way to train. My only problem would be, you're completely missing some muscle groups. I would think that, in order to fully train the body, maybe you should add another variation or two so that each training day would look like this:
DAY ONE (your example)
Sumo deadlifts
Gorilla row
Front squat
Overhead press
DAY TWO
Nordic Curls
Horizontal push (bench press or push ups etc)
Lunge variation (whichever you like)
Pull up
DAY THREE (?)
Of course this is just an example, but it would train things that were a bit neglected, like the chest, and also adding at least one more exercise for each muscle group allows you to target different parts of it. In this example you still wouldn't be training neck, calves or abs, but from what I understood those are not very important to you.
Aside from that, I think doing 5-10 rounds everyday of this circuit sounds reaaally ambitious. But if you don't get burnt out, you'll 1000% make great strength gains. I would think that something more realistic for most people would be 3 rounds of the circuit 5 days a week, meaning 15 sets for each type of movement every week, which is plenty of volume for both strength and endurance.
Whats considered advaced then with bench press? He said he benches 440lbs. But doesn't consider himself advanced.
Advanced is like 2x bodyweight bench I guess. Not sure how much does he weights but I think around 110 kg
Is all subjective man, today we have people unofficially breaking the 800lbs/362kg milestone. Anything over 140kg/310lbs I consider advanced and strong and anything from there is great to elite level
A good topic would be: How to get rid of my fucking Shoulder Impingement that meanwhile even keeps me from bench-pressing?
Hang! “Shoulder Pain? The Solution & Prevention” by John M. Kirsch M.D. smile.amazon.com/Shoulder-Solution-Prevention-Revised-Expanded/dp/1589096428/ref=sr_1_1?dchild=1&keywords=Hanging+therapy+shoulder&qid=1619820388&s=books&sr=1-1
facepulls bro saved my life
Also hanging from a pull-up bar for time
True powerlifting workouts focus on heavy ass weight!!!
gsp, is that you?
That’s not what Ripitoe says
Sorry guys, Louie Simmons has it figured out and no one matches his gym.
They are are pretty much centering there information around drug and injury free training. Westside has nothing but injuries and gear heads
And Westside is all about performance in the gym. These guys are professionals, and have to be able to perform there best on game day, not in the gym
So that's a no, no one has matched Louie's gym and your personal diatribe hasn't refuted that. Sounds like an envy issue
@@christopheclugston not everybody envies drugged up behemoths just because they can lift heavier.
@@johns783 your personal failings have nothign to do with the empirical facts Louie Simmons has done--go take a research methods class and learn about Red Herrings--because that is what you did