I’m 58 and getting back into it. Wish I had this insight 40 years ago. Wasted a lot of time over training. The way you dissect the process is very informative and helpful. Thank you
All I can say man is you're one of God's gifts, was always fascinated with these overlooked principles of the sport and hearing someone elses view is really dope
I get periodization but I'm not entirely sure how to implement it correctly when you consider practice (since it's more difficult to control intensity of a training partner)
Thanks Chris, I hear "volume" thrown around a lot when talking about strength training, but not sure exactly what they part refers to. Reps/sets etc? Everyone always talks about max efforts and then throws in "of course in addition to your volume".
Yeah volume is essentially sets x reps. In a sense volume can be sets x reps x intensity but that’s too specific for most cases where you want to refer to general training volume and not RPE or sets and reps at a particular weight.
So I do a max effort day. Then that week I do a speed day, isometric day and volume day based on what failed then do the same with a different lift next week? Focusing one movement per week?
Do you have any experience with the Wendler 5/3/1 method, if so what do you think of it for a 57 year old armwrestler, been back at for 3 years looking for some good advice? I practice on a table once every two weeks.
I don't think 5/3/1 specifically is particularly good for armwrestling, it's better for major compound movements. the number of exercises in the typical armwrestler's toolbox also makes it difficult to do 5/3/1 without overtraining. Three years back is plenty of time to try something new but at 57 doing a lot of volume isn't the answer. You could do a conjugate or Bulgarian system with good results. Just pick 3-4 basic movements and hit a few singles every day at 85-90% effort (i.e. don't strain yourself trying to lift) and that's the majority of your training. Keep table practice light after the first 1-2 pulls.
What do you think about the reverse pyramid system? Where I get to do both high volume and high intensity in one session. Usually, the 1st set is within 3 to 4 rep range, very heavy, but I leave some reps in reserve. Each set after is with less weight, but more reps. I heavily favor reverse pyramid over classical pyramid sets. So theoretically, I have separate speed days, where I do 6x6 once a week, and a combination of max effort/volume day achieved through reverse pyramid training, every second day.
So Oxford method? I always thought it was strange if strength is your primary goal but I'm not really digging into the structure of an individual workout - the question is how do you periodize this long term? I always felt like this style of training could be useful for short term peaking but not as the bread-and-butter of training between competitions.
@@ChrisDrummondAW Yes, Oxford method. My competition is within 2 months, so it's excusable. I found it fantastic for my strength gains, and tbh I do it like this only before a competition. After the competition, I rest for up to a week, depending on how trashed my arms are. Then, I jump back on linear periodization, so my arms recover and I get used to weights again. I look at the Conjugate method and Oxford method as types of concurrent periodization. Concurrent>linear?
@@gigachad-rx3zv If conjugate is your base and you structure your volume day with Oxford that seems ok to me. I mostly just step-load my volume stuff for simplicity.
Should I do the same exercises at high intensity for a week, working in the 70-85 percent range, and then do the exercises at a lower intensity for a week working in the 50-60 percent range, and repeat that cycle or train 70-85 percent range high intensity for a day and then do the 50-60 percent range low intensity the next day?
So when you step load all the parameters stay the same ie reps tempo rest intervals etc and when you make the jump it should be at a weight that is projected to be sub 85% of failure because if the jump is to large you will retract is this correct?
Something like that. Sometimes step-loading is preceded by an increase in volume but the key is that you should never be in danger of failing a rep when you make the jump and should be aiming for about half your maximum number of reps. The vast majority of work done in this system is 70-85%.
Chris, are high reps to failure (50-100) in a 2 week light cycle equivalent to failure (3-5) reps in a 2 week heavy cycle? In other words should I avoid failure in a light cycle completely even with very light weight during a light cycle?
I don’t think that rep range is useful at all to be honest. If you’re failing with sets in that range you’re working a mechanism very different than whatsoever required for a strength sport.
He said in his video to find it within 12 reps (not counting warmup). Nobody is doing 36 singles to find 1rm. Is the 36 because he started doing 3rms in the last year? Either way. I’ve never followed Todd exactly, everyone has their own process to find their 1rm.
@@ChrisDrummondAW understand fully, I am not looking for coaching but just to narrow my spur of the moment adhd approach to lifting lol I don’t have a plan or blocks ect. Can you help me with with a block or whatever you call it? I don’t mind paying for your time.
