Wednesday, December 15, 2010

Power Training By “Greasing The Groove”


This is a new training system developed by a Russian power training coach. It involves training on the same exercise 3 times a day.

First, pick an exercise in which you want to get really strong (for example, a pull-up on a finger edge) and then add weight so you can do only one set of three reps, to failure, three times a day: in the morning, at lunch, and in the evening. Elites should do this for a block of five or six days in a row before taking a rest day and then repeating this cycle. Intermediates might extrapolate that they should train for two or three days in a row, probably only twice a day instead of three times. The important part is always to keep making the exercise harder, so that you can only just complete the three reps.

…the reason we find walking so easy is because we do it all the time, and that we should treat strength training the same way. If you can teach your body to adapt to a higher level of frequency, you get more gains than by training sporadically.”

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