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A few weeks ago I was speaking with one of our new rockstar employees (I won’t use Vickey’s name so she doesn’t get a big head). During this conversation I was reminded how long I have been in the iron game. When I began lifting few people had a “coach,” most people had a crew or training partners. I can’t tell you that one way of training is better than another. I also know that information for anyone training is much more readily available and instagram is great for lifting and lifters, even if at times it can bring out too much ego. Let me step back and return to the point of this blog.
Here is a short list of things that I do not see lifters using anymore and should revisit in their training.
Escalating Density Training (EDT)- EDT is as simple as doing more work in less time. A simple explanation is pull ups. Let’s say you can do 6 strict pull ups. So maybe you can 3×4 for a total volume of 12 reps and this takes you 6 minutes to complete all the sets. Try this Do 12 sets of 1 with 10 seconds rest and you will have completed 12 reps in about 2 1/2 minutes. Now reduced the time until your rest period is 5 seconds. Once you can achieve this move to 6×2 with 10-12 seconds rest and again reduce rest period over time.
Floor Press- Larsen press has seemed to replace floor press for most lifters. I tried the Larsen press and it is a fine lift. Yet, don’t forget about the floor press as an alternative to helping build a big bench.
Timed Sets- Instead of doing 3×10 of an exercise do 3x30seconds and worry about your Time Under Tension (TUT) instead of just the reps.
Generalist Training- When you do not have an upcoming competition just train to be a stronger human. Use some strongman, bodybuilding, and maybe even ideas from our olympic friends. Just become stronger and more resilient.
Overhead Press- Stealing from my last point. Just be stronger.
Going Off the Script- As I said at the beginning everyone used to have a training “crew.” Back then trash talking was the norm. With this trash talking often times we went off script and competed just to compete. There is a certain beauty in having fun with a group of people and trying to crush each other.
Well these are the rants of an old man lifter. As John Meadows would say, “old man cranking.” Keep evolving as a lifter and as a human and we will see what is old is new again… eventually.