Kenny Croxdale
Level 7 Valued Member
Technique Training
When it comes to developing technique in a 1 Repetition Max Effort Movement, the technique is optimally developed by...
1) Performing Single Reps
and.,,
2) Training Loads of 85% plus of 1 Repetition Max.
Russian Olympic Lifter's 1 Repetition Max Training
The Russian's based their training loads on their Competition 1 Repetition Max.
The Bulgarian Olympic Lifter 1 Repetition Max Training
The Bulgarian's based their 1 Repetition Max off their Training Max in the gym; much lighter than their Competition Max.
What That Means
That meant the Russian's Training Percentages were lower than the Bulgarian's.
That because a 1RM Competition Max is always higher than a 1RM Training Max. If it isn't, something wrong.
Thus, the what you base your 1RM on (Competition or Training Max) determine if you use a higher or lower Training Percentage.
One of the reason for performing Technique Training with higher percentages has to do with...
Muscle Involvement
As the Training Percentage (Load) changes in a movement, so does the muscle involvement.
Dr Tom McLaughlin's Research
McLaughlin's research determined the muscle firing sequence, as well as well muscle involvement changes dependent on the Training Percentage/Load.
www.ncbi.nlm.nih.gov
This research further demonstrate that different Training Percentages (Loads) in a movement change the muscle involvement...
"While doing the bench press at a 100% 1RM load, the pectoralis major changes from being the prime mover to being the supportive prime mover. At the same time, the role of the prime mover is taken on by the deltoideus anterior. The triceps brachii, in particular, clearly shows a greater involvement."
Technique Development with Lower Training Percentages
The use of Lower Training Percentages (let's say around 70% of 1RM) provide some Technique Development; however, are not as effective as the use of Higher Training Percentage (Loads).
Summary
1) Training Percentages need to be taken into consideration when training a competitive lift.
2) For the general training purposes, individual will find that the development of the group of muscles in a movement can be altered/trained to a greater degree by varying the Training Percentage/Load.
When it comes to developing technique in a 1 Repetition Max Effort Movement, the technique is optimally developed by...
1) Performing Single Reps
and.,,
2) Training Loads of 85% plus of 1 Repetition Max.
Russian Olympic Lifter's 1 Repetition Max Training
The Russian's based their training loads on their Competition 1 Repetition Max.
The Bulgarian Olympic Lifter 1 Repetition Max Training
The Bulgarian's based their 1 Repetition Max off their Training Max in the gym; much lighter than their Competition Max.
What That Means
That meant the Russian's Training Percentages were lower than the Bulgarian's.
That because a 1RM Competition Max is always higher than a 1RM Training Max. If it isn't, something wrong.
Thus, the what you base your 1RM on (Competition or Training Max) determine if you use a higher or lower Training Percentage.
One of the reason for performing Technique Training with higher percentages has to do with...
Muscle Involvement
As the Training Percentage (Load) changes in a movement, so does the muscle involvement.
Dr Tom McLaughlin's Research
McLaughlin's research determined the muscle firing sequence, as well as well muscle involvement changes dependent on the Training Percentage/Load.
Effect of Barbell Weight on the Structure of the Flat Bench Press
Król, H and Gołaś, A. Effect of barbell weight on the structure of the flat bench press. J Strength Cond Res 31(5): 1321–1337, 2017—In this study, we have used the multimodular measuring system SMART. The system ...
www.ncbi.nlm.nih.gov
This research further demonstrate that different Training Percentages (Loads) in a movement change the muscle involvement...
"While doing the bench press at a 100% 1RM load, the pectoralis major changes from being the prime mover to being the supportive prime mover. At the same time, the role of the prime mover is taken on by the deltoideus anterior. The triceps brachii, in particular, clearly shows a greater involvement."
Technique Development with Lower Training Percentages
The use of Lower Training Percentages (let's say around 70% of 1RM) provide some Technique Development; however, are not as effective as the use of Higher Training Percentage (Loads).
Summary
1) Training Percentages need to be taken into consideration when training a competitive lift.
2) For the general training purposes, individual will find that the development of the group of muscles in a movement can be altered/trained to a greater degree by varying the Training Percentage/Load.
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