Tag: Plan Strong
Your fitness is a result—not of the work you perform—but of the work you recover from. The research suggests shorter sets with limited drop-off of power and velocity, with sufficient rest—for a lower biological cost. And this is how to measure it.
The principles of deliberate practice and desirable difficulties are widely researched and relevant to a range of sports. I will demonstrate their applicability to the field of circus performance, by way of a StrongFirst program.
Let's take a more detailed look at the 1RM. Specifically, how you can determine your 1RM based on your training with a lighter weight, what a “1RM” really is, and the best way to test it.
Using Plan Strong programming gave Mira new strength - and the edge she needed to win a silver medal at the USAW Masters Nationals Weightlifting Championships.
Sometimes it is not appropriate to measure 1RM, but what if your back squat program is based off one? Enter the 5TRM - your five technically perfect rep max. A new program inspired by Plan Strong.
By following StrongFirst principles, I did not have to sacrifice my strength to achieve a prominent level of endurance. Here's how I trained for my successful GORUCK experience.
Here is a more advanced variation of the 5TRM Back Squat Program, based on the 1TRM and with a volume progression that recalls that of the Plan Strong methodology.
The education I received at the Plan Strong seminar helped me design a much better in-season training program for myself that resulted in a better football season.
One of my students pressed the Beast after training for one year — and he started with 16kg. I hope my sharing of his journey will help you to increase your strength and press the 48kg Beast, too.
