Stacy Sigfusson
Level 4 Valued Member
Today I was lucky enough to stumble upon a reference to a Pavel article I had not heard of before, "Ladders Reloaded," in MILO Vol 23 No. 1. Purchased the journal through Amazon and read through the article. In it Pavel recommends 200-400 reps per month (4 week period) for squats, and 300-500 reps per month for presses and pull-ups. Being a huge programming nerd I am curious as to recommendations for other lifts.
My personal thoughts are that single kettlebell ballistics (for hip hinge dominant patterns) would range somewhere from 1000-2000 reps /month?; S & S would average around 2000 per month, the lower end of Dan John's 75-250 realistic rep recommendation done 3 sessions/wk would be 900/month. Double kettlebell ballistics, with their inherently greater systemic stress I would expect to require about half the volume the single 'bell ballistics (500-1000/month?).
TGUs I would guess to be somewhere in the range of 100-200 (sum of sides). S & S would average 200/month.
Loaded carries might reasonably require half the volume of TGU, depending of course upon duration of each "rep" and density (work:rest). I am guessing less volume because loaded carries do not possess the skill component of TGU, and therefore would not require "practice" per se.
Deadlifts I would also expect to be low, maybe 100-200 per month or even less.
Curious as to the opinions of other students of the art of programming.
My personal thoughts are that single kettlebell ballistics (for hip hinge dominant patterns) would range somewhere from 1000-2000 reps /month?; S & S would average around 2000 per month, the lower end of Dan John's 75-250 realistic rep recommendation done 3 sessions/wk would be 900/month. Double kettlebell ballistics, with their inherently greater systemic stress I would expect to require about half the volume the single 'bell ballistics (500-1000/month?).
TGUs I would guess to be somewhere in the range of 100-200 (sum of sides). S & S would average 200/month.
Loaded carries might reasonably require half the volume of TGU, depending of course upon duration of each "rep" and density (work:rest). I am guessing less volume because loaded carries do not possess the skill component of TGU, and therefore would not require "practice" per se.
Deadlifts I would also expect to be low, maybe 100-200 per month or even less.
Curious as to the opinions of other students of the art of programming.