Archive for the ‘Uncategorized’ Category

Threes and Fives

Posted: July 22, 2020 in Uncategorized

Myth: Running stadium steps will get you faster

Reality: Running endless steps will shorten your stride length, ruin your fast twitch
composition, and foster recruitment of slow twitch fibers when the athlete thinks of
“sprinting”.

Myth: It has to feel “hard” and burn to make you faster. You should not be able to walk
when you are done.

Reality: For athletes that train with us, “Do you ever notice a theme of 3s and 5s during
your training here? Do you notice that usually the stuff that makes you dead in the legs
happens more towards the end of your session when freshness is not critical?
Here is why. Explosive movement requires an immediate recruitment of fast twitch
fiber. Let’s look at resisted sprinting. First rep feels good, second rep feels decent, third rep
pretty good, fourth rep a little drop off, and fifth rep has you about 80% of your fresh
effort. In addition to depleting CP energy storage, this drop off corresponds to the fatiguing
of your FT(fast twitch fibers). The intermediate fibers, which can be trained to become FT
or ST(slow twitch), are ready to learn what they are going to do in the future. Do we stop
here for a break or do we continue for another 5 reps? Depends.
If you are conditioning, want to recover better at half time, or are looking at distance
related events, roll on. If you want to get more explosive and faster a break in the action is
warranted. Let’s look at what happens from reps 6 to 10. Your fast twitch fibers are
essentially toast at this point. You will now be “teaching” the key intermediate fibers, which
can adapt to become good at explosion or endurance, to become good for marathons or
distance related events. Your brain will also be learning to recruit slow twitch fibers to help
you sprint. Again: YOUR BRAIN WILL BE LEARNING TO RECRUIT SLOW TWITCH
FIBERS TO HELP YOU RUN FAST. Bad idea for speed development. There is an
expression: “Train slow, be slow. Train fast, be fast.”

Taken from Coach Ed’s emanual Capture5 Important Keys to Developing Athleticism

Written by

One of Pennsylvania’s most educated and experienced Sports Performance Trainers

Ed Wietholder

 

The following list is by no means all-encompassing but provides some insight into some of the most glaring points that have jumped out at me through the last 40 years of my own training as well as those that I have trained. By no means was I a gifted athlete but years ago at the age of 36 I ran a 4.6 40 yard dash and vertical jumped 36 inches. I also managed to dunk a basketball at a height of 5′ 10″. This was not by accident or due to a gift but because I have learned and observed training outcomes for a very long time. Please take a few minutes and look over my list.

 

1)Put more empahasis on strength, power, explosion and speed than muscular and aerobic endurance.

In other words more strength, fitness and speed and less crossfit and long slow distance running.

The most common question we get is, “Did he or she work hard?”. Did they sweat? Did they breathe heavy? Most of these questions are related to conditioning. Athletes have plenty of time for conditioning. What most lack is explosion. Who cares if you can finish the soccer or basketball or football game without being tired? Did you move explosively during it enough to have an impact on the game? It’s great to be able to get through the game, but were you quick enough during it?

Conditioning and speed, agility quickness training are mutually exclusive events.

When baseball players prep for the season, many teams run distance only.  3 miles per day, 3 times per week. What about speed in the field or on the bases? It would take 2 seasons to run what some teams condition with in a week. THIS MAKES NO SENSE. Especially when you lose 3 close games due to a ball dropping in or getting thrown out at second when stealing or not beating out an infield hit.

Puking during a conditioning workout is one thing. Puking during a speed workout is impossible. Here’s why. When you condition, your body produces a boat load of metabolic acid especially when video gamers start conditioning for the first time. Metabolic acid in copious amounts completely inhibits the firing of any fast twitch fiber that one is trying to tap for SPEED TRAINING. Puking=lack of conditioning, conditioning, eating bad food, virus, nerves. Not explosive training. Not anywhere remotely close.

All you have to do is look at what happens to vertical leap, 10 yard dash, broad jump and 40 yard dash after a 6 week bout of high rep band squats for time. Or what happens after a division I soccer player trains like a marathoner.

Decreases of 4-6 inches in the vert and worsening dash times of .2-.3 seconds are not uncommon.

You can do all of the plyometric and speed drills in the world but if you don’t have  a strong, stable base you will reap very little benefit.

 

2)Work your brakes!

Athletes work linear speed like crazy but the problem is unless you are a track athlete you will have to be able to stop and restart. Stay off of the leg press machine and spend more time in the squat rack. While you are in the squat rack, don’t bounce out of the bottom position, use your hamstrings and glutes down there.

Make sure your ground mechanics are appropriate when you are training. Knees over toes, dorsiflexed ankle on contact. Don’t  feel  for the ground with a pointed toe. Get your hips down! Avoid excessive vertical movement when you are moving laterally.

 

3)Rely more and more on “open” drills.

Ready….
Set……
Go…..
only gets you so far.
You need to perform drills that involve you reacting to a variety of stimuli including contact, visual and auditory. There needs to be a reactive component to your training. You can prove it to yourself by first reacting to a “go” command without false stepping. Next try doing it reacting to a clap or thrown ball. See what I mean?

Your ability to stop and start unpredictably is at the root of agility.

If you do not add the element of surprise(open drills) to your agility repertoire, you become good at a skill like you get good at a golf swing or dancing or a ladder or cone drill.

Multiple studies bear this out.

Once the foundation of good mechanics is laid, unpredictability must follow unless you just want to be a combine or showcase star only.

 

4)Spend more time actually developing your athleticism.

There comes a point in time when being in 2 leagues, for 3 teams and running around reaches a point of diminishing returns.

Your swing is flawless….but has no pop. Will playing for 3 teams make it better?

Your soccer foot skills are great…….but you run like a dump truck. Will playing rec, travel and cup all in the same season fix this?

You are running track to get faster…….will running the mile or throwing the discus make this better?

There comes a point in time when an athlete needs to focus on his or her athleticism. You can’t do this by demonstrating the skills that you have. You must overload with some strength, speed, and agility training and allow time to RECOVER. Try playing for one team, one sport at a time during season.

 

5)Continue training In season! A recent research study entitled, “DETRAINING AND TAPERING ADAPTATION ON STRENGTH AND POWER PERFORMANCE” was published in the Journal of Strength and Conditioning Research, Aug. 2007 and provides definitive scientific data that addresses your question of whether it is worth maintaining some level of training frequency versus stopping altogether and participating in a sport.  In the study, speed and strength training was conducted for 16 weeks prior to the experimental detraining (DTR) or maintenance (MT) work.  Following the training period, DTR stopped additional exercise; the other group, MT, performed low volume, high intensity work periodically.  Both groups continued to participate in their given sport.  Following 4 weeks of this modification, DTR lost some strength but had over a 15% decrease in muscle power (slower running speed and lower vertical jump), while  MT (the group that continued with their performance training) showed a small increase in strength and maintained power (maintenance of performance gains)

 

About the Author

Ed Wietholder is the founder and owner of Strength Fitness and Speed, Inc. Ed has trained many athletes and non athletes as well from the Pittsburgh area. In addition, many have benefited from his routine design and consultation across the United States.

Ed has authored many articles that have appeared in national and international magazines.

Ed has trained and consulted for many High School, Collegiate and Professional teams.

 

What others are saying about Ed Wietholder

Big thanks to Ed Wietholder of Strength Fitness & Speed for the workout and always taking care of me when I’m back in Pittsburgh! Great dude!
Thanks Ed for all the help getting here! If anyone sees this and is in the south hills of Pittsburgh, they should check out Ed Wietholder‘s work!

Chase Winovich
University Of Michigan Football #15
New England Patriots # 50

 

“Coach Ed Wietholder has worked with our Bethel Park Lady Hawk Basketball Program for ten consecutive years. We would not even entertain the thought of having preseason conditioning without him. Coach Ed combines agility, flexibility, strength, stamina, and core exercises into every one of his workouts. It’s easy for me as a coach to make my girls run for conditioning, but that’s just not enough anymore. Today’s high school varsity athlete needs to be cross-trained and that’s right where Coach Ed fits into our program. There is no doubt in my mind that working with him has greatly contributed to success. We have reached the playoffs each of the seasons he has trained us, with the highlight coming in 2013 when we won the program’s first WPIAL championship in history. The Lady Hawk Basketball Team is made tougher, faster, and stronger by Coach Ed and Strength, Fitness And Speed. I highly recommend Ed Wietholder for any aspect of training, team or individual. You will become a better athlete (or team) as a result.”

 

Jonna Burke

Head Varsity Coach

Bethel Park Lady Hawk Basketball

Find out more about Ed and Strength, Fitness And Speed, Inc. –   www.strengthfitnessandspeed.com

Fatherhood

Posted: June 19, 2020 in Uncategorized

Happy Father’s Day in advance to all of the dads out there. Here’s to the feet that move in sync with your kid’s as they play defense on the basketball floor as you watch from the bleachers. Here’s to the feet that put a hole in the car floor as you teach them how to drive by doing your own braking from the passenger side. Here’s to the pain you feel with their breakups, failures, missed 3’s and strikeouts. Here’s to the joy they bring you each and every day as you watch them make their way!
I was blessed with a Father who’s gift to me was how to create and dream. He also taught me how to beat my opponent be it an exam, a player on the other team, or one of life’s obstacles. He convinced me I would never fail. He instilled a competitive spirit in me and showed me a toughness and stubbornness that was second to none. His approach to life lives on in myself and my sons and for that I am eternally grateful. Rest in Peace Dad. Happy Father’s Day to you.

Hey Dad P.S. When I got cut in the 5th grade from the hoops team thanks for not blaming the coach and putting it squarely on me in such a gentle way. It was pitch black outside that night but out to the court I went. In the 8th grade you did not act surprised when I was named team Captain. Just one of the many life lessons that you taught. Thanks.

I have been involved in the acquisition of knowledge regarding the enhancement of
athletic strength, conditioning, speed and other attributes for over 30 years. One might say that it is a passion of mine. I have perused literally thousands of journals and books for new information that may be applied to enhance our clients’ results. Routines that I design are the end product of this knowledge combined with common sense application.
During much of this period I was a Pre-Medical school candidate at the University of
Pittsburgh. I graduated cum laude in 1988, was accepted at the Chicago College of Osteopathic Medicine, and decided to do research before entering. I spent 1 year doing research for the University of Pittsburgh Medical School and subsequently decided to learn how to be a Perfusionist. A Perfusionist works in the operating room running heart lung bypass machines that keep patients alive while a surgeon performs open heart surgery or heart/ lung transplantation.
I had the good fortune to work with a gifted Perfusion team and many outstanding
surgeons while at Children’s Hospital of Pittsburgh . I also saw many miracles taking place under the auspices of many gifted and talented individuals. During this time, my passion towards fitness, strength, and athleticism was satiated by writing for fitness magazines, reading medical and health journals such as the Journal of Applied Physiology, and designing routines for individuals on a freelance basis. I also obtained certifications in Personal Training through the American Council on Exercise and Strength and Conditioning for Sport through the National Strength and Conditioning Association.
In 1998, I decided that I needed to pursue my passion all out and began taking steps
to start up Strength, Fitness And Speed. In April of 1999 I started the business and was a
perfusionist by day and a Strength and Conditioning Coach/Personal Trainer by night.
Training was performed in an addition that I built on my house. Off site work was done in every imaginable parking lot and basketball court in South Park that you could imagine. When the snow flew, I discovered a covered grove with a nice 60 foot runway. Old building #4 at the South Park Fairgrounds was also utilized. For many of our clients back in the day they remember how cold it was in there!!

2013-10-09 09.08.48

Humble beginnings 1998

 

I was also on call for emergencies and transplants 24 hours per day, 7 days per week every other week during this time. As the business grew, I was running out of time and energy. In March 2000, I left the Hospital to devote the necessary time to expanding the business and to fulfill the pursuit of my passion.

In July 2001, I began using the current Pleasant Hills location to train athletes.
As demand grew I began to assemble a staff that was chosen primarily for passion
and character as well as certification and education. We were also proud to be part of WPIALand State Championship runs with TJ and South Park Football and Soccer. We also trained half of Bethel Park Football’s 2008 offense during their WPIAL run. With many athletes traveling from as far as Greensburg and Mars school districts, I decided to expand to North Irwin in September 2005. The 5000 square foot facility there is growing strong and moved to Monroeville to keep pace with growth.
In 2007 I was approached by Court Time Sports Center in Elizabeth to become part of
their team. Our 3rd location came to be in June 2009. The SFAS program is blended into
their AAU program and is beginning to spread to neighboring school districts. In 2012 we
started operating a fourth site in conjunction with Varsity Strength based in Latrobe.
In 2014 we decided it was time to centralize and expand our operations in Pleasant
Hills. We doubled our space to 5000 square feet and installed more equipment. We set up a PT center within the facility. We anticipate small continuous improvement to our facility for years to come..
I receive emails and calls from clients all over the United States and have corresponded
with individuals in the UK as well as Australia . I have trained NFL athletes and have
caught football with a Pittsburgh Steeler Super Bowl winner. I have trained athletes that
have hit game winning shots at the buzzer in NCAA tournament action. I have received
texts from athletes after bowl game victories thanking me and asking what else they can do
to get to the next level. I have been truly blessed to follow my passion. There is nothing
more rewarding than watching the development of a student athlete as they progress
through junior and senior high school, college and out into their path in life. Since my company has been around for this long I have been honored to watch this cycle with many of our clients. Many student clients that I trained back when we started are now married with children!! Some of these children are training with us!! At Strength,
Fitness And Speed, Inc, we continue to evolve and improve and will always build better athletes one at a time.
Ed Wietholder

I want to refer you to an article on a topic that says it all. I used to write for a magazine called Hardgainer that Brooks Kubik was an author for. I have learned much through the years from Mr. Kubik’s knowledge. It is more about how he delivers it.

The World’s A Mighty Big Place by Brooks Kubik

The world’s a mighty big place.

There’s an awful lot of people living in the world.

In a place that big, with that many people, sometimes it seems like it doesn’t matter if you slack off a bit in your training. After all, there’s plenty of other days to train, and it won’t matter if you take it easy for once. Heck, it won’t matter if you even miss a day. You can always come in and do it tomorrow.

When you’re running sprints, you don’t always have to go full bore. You can slow down a step. The coach will never even know. And slowing down just a little tiny bit makes it hurt a whole lot less.

When you’re lifting weights, you don’t always have to go for that extra rep, or try to put more weight on the bar. Just make it look good. Throw in an extra grunt or two, and put on one of those big pain faces like the guys in the muscle mags when they do their photo shoots. The coach will never know.

You really don’t have to get up and go running before the sun is out. It’s okay to sleep in. No one will ever know.

You don’t have to do 200 pushups a day like you decided to do last week. You can do 50. Or you can skip ‘em today. No one will know.

You don’t have to watch your diet the way your Coach wants you to do. Going out with your buds for a double-dish pizza with everything on it is fine. Wash it down with a couple of cokes, and then go grab a burger and fries from Burger Heaven. You can always get back on your diet tomorrow. No one will ever be the wiser.

In fact, if you’ve got talent, skill and a little bit of speed, you can probably sleepwalk your way through 90 percent of the conditioning stuff that the Coach keeps talking about. Maybe it’s all for the second-stringers. The guys who don’t have God-given talent that you have. The guys who need to do grass drills because they have slow feet. The guys who need to do pushups because they aren’t very strong. The guys who need to watch what they eat because they don’t have a good metabolism.

You can think like that, and you can act like that, and no one will ever know. After all, the world’s a mighty big place. The Coach can’t be everywhere.

But if that’s how you approach things, think about this.

Somewhere, at another school, in another town, there’s a kid who’s your age and your size, and he plays the sport you do, and he’s got every bit of God-given talent that you have. In fact, we could put the two of you side by side right now, and you’d match up exactly equal.

But here’s something you need to know.

That very same kid is out there running full-bore sprints every single day. He runs them as hard as he can.

He never misses a weight lifting session, and when he lifts, he always goes for that extra rep. Some times he goes for two or even three extra reps. And he always tries to add weight to the bar.

He gets up every morning, rolls out of bed, throws on his sweats, and goes for a long run. He gets home about the time the sun is starting to climb over the horizon.

The Coach wanted him to do 200 pushups every day. He does 300.

He works as hard on his diet as he does on his training. He never eats anything unless it is going to give him energy to train, protein to grow, or vitamins and minerals to build his body. He doesn’t touch junk food or sweets. He can’t remember the last time he had pizza, French fries, a cookie or a candy bar.

Yes, the world’s a mighty big place.

But it becomes a mighty small place when there are two men running right at each other at top speed on an open field, one running for the winning touchdown and the other man the last defender blocking his path to the goal.

I’m older than you, and I’ve seen it happen over and over, and I know for a fact that this is going to happen.

It’s going to happen to you.

It’s all going to come down to you and him. Just the two of you. Right there in the middle of the field, in front of three thousand screaming fans.

You’re going to hit right there in the middle of the field, full force, one on one, with everything on the line. The whole season. It’s all gonna come down to this split second in time.

And that great big world out there shrinks right down to something small and tiny when two men hit try to occupy the same square foot of turf.

This will happen. I know it, your Coach knows it, and you know it.

So does the kid in the other school in the other town.

You will meet, you will hit, and one of you will knock the other one flat on his back right in front of the entire world.

Right now, I don’t know which of you is gonna end up making the play of the year, and which of you is gonna end up roiling in the dirt with tears in his eyes, crying like a baby because he missed the chance of a lifetime.

No one knows.

We don’t know, because we don’t know which of the two of you is gonna train harder.

It might be him. It might be you.

But it’s your decision…

-Brooks Kubik

Coach ed note: I am headed off to work out now. I figure I have probably had around 4000 leg workouts over the years. Probably squatted about every time. No cushy ineffective leg press or leg extensions. Guess what…………….at 54 I have absolutely no knee pain whatsoever. I train hard, I mean life or death hard, no matter who is watching. Off to the rack.

Thanks Bill Stanley for the throwback photo credit

Whenever I am faced with what I perceive as an uncomfortable or stressful situation I often think back to “real” situations that are stressful. One of those would be the sacrifices that our men and women of the armed forces have made, many with their brief lives, to preserve security and freedom.

My Great Uncle Teddy Coudriet was 22 years old and was top turret gunner on a liberator bomber.  As described in an article that I read, the turret gunner had a great view but was typically a “sitting duck” from any front attack or ditching effort. Always exposed to gunfire and enemy attack in a clear globe that was fixed to the plane.

His plane was shot down over the North Sea and he and the crew were never found. He had been missing since Jan 4, 1944.

On January 20, 1944, 16 days after Teddy’s death, Teddy’s brother, my great Uncle Don enlisted. Courage and real stress. Enough said.

 

 

A lot of athletes try to follow the latest and greatest that they see online or on media. Problem is some of these authors are let’s say…. chemically enhanced and can recover with the best of them. Some athletes jump on their routine and make great gains. Others gain for a bit then plateau quickly since they can’t recover. Others get instant tendinitis or other problems because they are doing 5 times as much work as their genetics will tolerate. There really truly is no one right way to train for a specific goal. Some generalities exist with rep ranges and rest periods and such like sets of 15-25 will certainly get you more enduring but nor truly stronger.

Does speed and sprint work factor as one of your “leg days” ? If it doesn’t it should. Watch your gains increase.

The simplest most overlooked way to get stronger for most athletes is simple linear periodization. I know many athletes who spend 8 months in the weight room and then tell me they did not get any stronger. Start keeping records now. Work harder, not longer. Try overtraining every 3rd or 4th week of a 4-5 week strength cycle, then backing off the following week. Keep your total work volume low, intensity of effort high, eat well, sleep much and gain. You need to be concerned with when and how much weight you add to the bar, not how long you are in the weight room.

Most individuals need to be concerned with how and when to add weight and how much effort is to be put forth at each training session. An effective training cycle allows trainees to make continual progress in size and strength cycle after cycle. Sticking points can be avoided by focusing on how the body adapts to training stresses and rolling with your body’s unique recovery ability as opposed to fighting against it with no results forthcoming.
In addition, add small increments of weight for several reasons. First, it is manageable psychologically. The second reason is physiological. We do not want to exceed  ability to adapt to training stress. The first 6 to 8 weeks of a training cycle involves strength gains that are largely neural. The nervous system increases the efficiency of the available muscle fibers that you already have. Additional muscle is not developed until after this period. If weight is added too quickly before exiting the neurological learning period, a premature plateau is reached before experiencing muscle gain.
Another reason for micro loading is to ensure supercompensation. If you are pushing 100 pounds for 8 repetitions with maximum effort, your body rewards you with fiber and neural adaptations to handle maybe 102 pounds. This is a guess. The following week you choose 101 pounds. The reward gets you to 103 pounds. You have a strength cushion of about 2 pounds since you allowed your body time to adapt to the weight.
In contrast, let’s say you added 5 pounds the first week. You would not be able to handle this for 8 reps and the supercompensation effect as well as the mental aspect of training and gaining would be reduced. If this is continued for a long period, a plateau is a sure bet.
In closing, the success of any program is limited to the body’s recovery ability. This notion should be at the core of any strength and conditioning training program.

GOING VERTICAL

Posted: May 20, 2020 in Uncategorized
Tags: , , ,

If you know me you kind of know that I am a big fan of basketball. I watch it, I play it, I coach it. I have been intrigued for years to learn how to jump higher. If you think of many of the major sports, leaping can be a big aid in performance.
Let me take you through an empirical process by which my own vertical leap actually improved before my knowledge of plyometrics and modern training methods. As a sixth grader(1977!!), I rationalized that strong legs are legs that will let you jump higher. So with my cement filled plastic Ted Williams weights from Sears, I started squatting. I wedged my body under my bench press uprights for lifting off(I don’t recommend this!) and the strength building began.
I also rationalized that you needed to overcome your bodyweight to get airborne and thought that jumping out of trees, landing and jumping up again would help this. Pretty safe for a strong adult but a really bad idea for a sixth grader. Anyways we went up to frighteningly high heights and for safety’s sake I figured I better just land and stick when we got in the really high branches.
By seventh grade I was hitting the big loops of the basketball net, still squatting and still jumping out of tress like an idiot.
By 9th grade I had worked up to some pretty respectable poundages in the squat but was becoming pretty darn tight. I took up martial arts and with all of the flexibility work(dynamic and static) I was able to express more power(using strength in a hurry, more on this later). Kicking, flying and jumping is somewhat plyometric in nature and this helped as well. I was also developing some elasticity. Soon I was grabbing the rim.
Fast forward to college, with more squatting strength and some early knowledge of plyometrics that did not involve falling out of tees. One night at Grandview courts in Mount Washington, I went up and lo and behold, the ball went down for my first dunk.
If only I knew then what I know now! At the age of 36(we are up to 2002 now!), using an early version of our SFAS protocol my vertical leap peaked out at 36 inches. Let’s look at some key factors in developing some hops.
Power is the ability to exert strength in a given time frame. A good example is a vertical jump. It takes about .2 seconds for most athletes to go from flexion to extension at the knee before leaping. Why do some athletes that weigh the same amount and extend their knees in the same time frame jump higher than others? They can express more force via strength and motor recruitment in this time frame. Since strength is at the the root of power(CAN YOU SAY 2 AND 1 LEG SQUAT?), it is very important unless you are a very fast twitch dominant athlete with naturally dominant ability to recruit.
A program utilizing methods to minimize power loss through the torso should be used in conjunction with plyometrics. The key is stabilizing the pelvis, hip abductors, adductors, and external rotators. We also need to analyze your jump for proper knee tracking and to prevent what former Chicago Bulls strength coach Al Vermeil calls back jumping. The low back is comprised predominantly of slow twitch fibers and will not get you vertical fast enough. Glutes, hamstrings, and quadriceps should be used to provide power for jumping.
Take advantage of what we have learned ! There is no time like now to become a better athlete! Get it done!

Get the mind right first

Posted: May 18, 2020 in Uncategorized
Tags: ,

The weights never lie and the steepness of the hill remains unchanged. They will be constant and you can count on them to stay true. The hill isn’t steeper and weights are not heavier on a given day. Your mind and neural drive control these things. Be true to yourself and allow your body to be at it’s best by staying positive and believing. This cannot be faked. The least stressed aspect in training is the mind and it is exponentially more important than diet, rep scheme and loading protocols, and the latest training craze. Fitness crazes and training methodologies are transient and temporary, but the power of the mind is timeless.

Far too many people that work out are interested in getting t the bottom of the page regardless of the amount of effort put forth.

Have some clear cut goals that are part of a bigger overall picture(that is another story) that you will review and visualize before starting your workout. Keep in mind that if it is movement training then repetitive cone, ladder and agility drills are quite useless without a means to overload are quite useless.

Get your mind right first. The great workout will follow.

Five and Dime Training

Posted: May 15, 2020 in Uncategorized

A lot of athletes that I talk to ask me what is the best rep range to gain size or strength. The answer is that it depends. It depends on your genetic make up, fiber type distribution, etc.

There are guys that I have trained that could bench 235×3 but could bench 300 pounds. These guys are fast twitch beasts.There are guys that I have trained that could bench 250×8 but could not get 300 pounds. Not necessarily fast twitch beasts.

Anyhow, one notion that I use is to combine the potentiating effect a heavy set has on recruitment and applying it to a “lighter” 8-10 rep set.

The “lighter feel” of your 8-10 rep set enables you to do a rep or 2 extra at times when you may have not been able to without the potentiation.

Example:

Week1:

Let’s say you can Squat 275×5.

Try this warm up, 135×5 185×5 225×5 275×3(still a warm up) 90 second rests

Five and dime sets after warm up, these would be approximations 2 minute rests

round 1 285×3(not to failure set), 2 minute rest, 225×8-10, 3 minute rest before round 2

round 2 290-295×3, 2 minute rest 230-235×8-10. Round 2 is close to failure.

Week 2: Schedule the same scheme but aim to add 2 to not more than 5 pounds to each set

Week 3: Same but aim to add 1-2 pounds to each set

Week 4: If you have been training to failure each week you will be peaking soon and may be stuck already. If you have been microloading you will be good to go for another 8-10 weeks. Continue 1-2 pounds additions for the next 8-10 weeks.

Simple linear periodization is best for most beginning intermediate and sometimes advanced athletes.

This can be applied to many big compound moves.