Thursday, August 21, 2014

Alex's Advanced Singles Weight Training



Song:  Nothing Else Matters (Orchestral Fusion Version)

Group:  Metallica / San Francisco Symphony Orchestra


Alex's previous singles weight training program
is still a program which we may return to once in a while...
however, he is now ready for the advanced version.



His previous singles program involved working his way up 
to 25 sets of 80% of his maximum strength output for each particular lift...
and then increasing the weight by 2% - 5% and lowering the sets to 5 or so...
and increasing the number of sets each week by two until 25 sets are reached...
and then repeating this process until the progression slows...
and then a new maximum is established for each lift so a new 80% starting point
is reestablished.

Alex's previous program may be followed for decades as it involves a very slow progression
of weight increases, which allows the tendons, ligaments, and bone to adapt...
along with the muscles.

However, Alex has been adapting well to his previous singles training...
along with his other training (Farmer's Walk / Weighted Nightly Walks).

As Alex is 13 years old...
and his Testosterone levels are now starting to greatly increase...
I want to take advantage of his greatly increased adaptive capabilities...
and so, to move him up to a greatly increased level of intensity of training.

The core of his advanced singles training lies in the much 
increased percentage of his maximum lifts and with a lower number of total sets.

His starting percentage will now be in the 85% - 95% of his previously established
maximum lift...for 10 sets...with a 1-3 minute rest between sets
(a steady increase of his starting weight used over time will eventually
greatly exceed his previous maximum).

This will not be a structured weight increase program...
but one of a comfortable maximum for that particular week.

The program will now be adaptable as to Alex's capability for adaptation.
Some weeks he will only be able to lift 85% for the ten sets...
other weeks he will be able to lift 105% of his previous maximum...
depending on how well his body had adapted.

I always watch carefully as Alex lifts.
The key is to watch the amount of effort used
through the amount of slowing in the lift.

The person lifting should show no visible shaking.
This would be indicative of too much weight being used.

The lift should be smooth and without distortion of form during the lift.

One way is to progressively increase the weight in the warm up portion...
until the maximum amount of weight lifted without undue strain is achieved...
and reduce the weight used by 10% for that week's training weight.

Another fairly easy way to determine that week's maximum training weight...
is to do progressively heavier warm up lifts using doubles 
(two repetitions in rapid succession without rest)...
with only 1 minute rest between the warm up sets.

When the weight becomes too heavy to lift for the doubles smoothly...
on the second lift of the doubles...
that is in the ballpark for that week's singles training weight

(a slowing of the lift is okay.
However, there must be no stuttering of the lift...
the extreme slowing or cessation of forward motion)...

(simply rest for a few minutes...
and begin the singles training for 10 sets).



This program allows the lifter to lift within his body's ability to adapt...
as the amount of weight will naturally fluctuate to his strength levels
for that particular week, and so, will keep a faster rate of growth possible...
as the program will now adapt to him...and will naturally follow
the ebbs and flows of his natural strength increases. 

Unless the weight increase is very slow in a structured program...
the total percentage of maximum must fluctuate according to the 
adaptability of the person.

A strict linear progression of weight is only possible for a relatively short amount
of time before the body starts breaking down faster than it can build
(again, unless the progression is done at a very slow pace 
or with fluctuating sets or reps).

This program should not be started unless 
the previous singles program is well adapted to.

It not only takes time to train the neuromuscular system to achieve
maximum recruitment of muscle fibers...
most critically...
the tendons, ligaments, and the skeletal system must have time to adapt
by thickening (they take much longer to adapt than does muscle).

Using this program takes body knowledge...
knowing what constitutes a comfortable maximum of training weight...
and knowing the feel of adaptation in the body.

If the week's training begins with a feeling of extra energy and vitality...
the body had adapted well.

If one feels not so vigorous...
the body had not adapted...
and so, the amount of training weight used will naturally be less.

If one feels sluggish and weak...
skip that week's session to allow more time for adaptation.

If this happens for two consecutive weeks...
the comfortable maximum is too heavy...
and so, switch to triples for the warm up.
This will naturally set the comfortable maximum to a lower weight.

Again...
as this system naturally follows the adaptation capabilities of the body...
and so, the amount of training weight week by week naturally fluctuates...
this program may be used for greatly extended periods of time
(even for decades if done carefully).

The only great obstacle to progression is of an inexperienced lifter trying to lift too much
with each training week...and so, lifting beyond his capability to adapt.

Again...
if the comfortable maximum lift for the week's training weight 
shows a steady decrease over a few weeks...
the body is not adapting...
and so, a lesser amount of maximum should be used in future training sessions...
or even going back to the previous singles training program may be advantageous.

This type of training builds a great amount of strength...
without extraordinary amounts of mass.

This will build a powerful overall balanced athletic body
with the tendon strength and dense musculature
of a lighter weight Olympic lifter or Olympic wrestler.


Should this program not produce the expected results for Alex...
I shall return to our previous singles weight training program...
as he has had steady increases using it.








No comments:

Post a Comment

Please feel free to comment on this article.

Related Posts Plugin for WordPress, Blogger...