Advanced training techniques: specific methods used to elicit greater results 9798832761671

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ADVANCED TRAINING TECHNIQUES SPECIFIC METHODS USED TO ELICIT GREATER RESULTS ISBN: 9798832761671 Published by www.strengthandconditioningcourse.com Copyright © 2022 Strength and Conditioning Course Limited

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Contents INTRODUCTION..................................................................... 5 KEY TERMS.................................................................................. 6 DYNAMIC EFFORT SETS ........................................................... 7 UNILATERAL LOADING ............................................................ 8 BACKDOWN SETS ....................................................................... 9 TEMPO ........................................................................................ 10 TIME UNDER TENSION............................................................ 12 PARTIAL REPS........................................................................... 13 PROGRESSIVE MOVEMENT ................................................... 14 PIN LIFTS .................................................................................... 15 BURNS.......................................................................................... 16 ISOMETRICS (PAUSES) ............................................................ 17 LOADED STRETCHES .............................................................. 19 HEAVY SUPPORTS .................................................................... 20 PULSES ........................................................................................ 21 DOUBLE LOCKOUTS ................................................................ 22 OSCILLATORY TRAINING ...................................................... 23 CONTRAST LOADING .............................................................. 24 WAVE LOADING ....................................................................... 25 COMPLEX TRAINING .............................................................. 26 FRENCH CONTRASTS .............................................................. 27 MAX-OVERSPEED..................................................................... 28 BARBELL COMPLEXES ........................................................... 29 VARIATION SETS ...................................................................... 30 BREAKDOWNS .......................................................................... 31 FORCED REPS............................................................................ 32 NEGATIVES ................................................................................ 33 CHEAT REPS .............................................................................. 34 CLUSTER SETS .......................................................................... 35 DROP SETS ................................................................................. 36 PYRAMID SETS .......................................................................... 37 DRAMATIC TRANSFORMATION PRINCIPLE ..................... 38 REP TARGETS............................................................................ 39 REST-PAUSE............................................................................... 40 3

PRE & POST EXHAUSTION..................................................... 41 SUPERSETS ................................................................................ 42 TRI-SETS & GIANT SETS......................................................... 43 CIRCUIT TRAINING ................................................................. 44 TABATA ...................................................................................... 45 AMRAP & EMOM ...................................................................... 46 GERMAN VOLUME TRAINING (GVT) .................................. 47 OPTIMIZED VOLUME TRAINING (OVT) ............................. 48 STAGGERED SETS.................................................................... 49 JUMP SETS ................................................................................. 50 21’S ............................................................................................... 51 BLOOD FLOW RESTRICTION (OCCLUSION TRAINING) . 52 ACCOMMODATING RESISTANCE ........................................ 53 REVERSE BAND METHOD ...................................................... 55 HANGING BAND TECHNIQUE ............................................... 56 JETTISON TRAINING............................................................... 57

CONCLUSION ........................................................................ 58 HELPFUL FREE CONTENT! ............................................... 59 OUR COURSES ...................................................................... 61 OUR BOOKS ........................................................................... 63

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INTRODUCTION Advanced training techniques are specific methods used to elicit greater results. This may involve pausing or pulsing during the rep or attaching bands and chains to the barbell to accommodate resistance. I have detailed over 50 advanced training techniques, many with numerous variations: In no particular order Advanced Training Techniques Intent

Loaded Stretches.

Negatives.

AMRAPs.

Max & Dynamic Effort.

Heavy Supports.

Cheat Reps.

EMOM.

Pulses.

Cluster Sets.

Stretch Reflex Reps.

Drop Sets.

German Volume Training.

Unilateral Loading. Backdown Sets.

Double Lockouts.

Pyramid Sets.

Optimized Volume Training.

DTP.

Staggered Sets.

Slow E, Fast C.

Oscillatory Training.

Ladders.

Jump Sets.

2 Fast, 1 Slow.

Wave Loading.

Rep Targets.

21’s.

Constant Tempo.

Contrast Loading.

Rest-Pause.

Time Under Tension.

Complex Training.

Pre & PostExhaustion.

Blood Flow Restriction.

Tempo.

Partial Reps.

French Contrasts.

Supersets.

Max-Overspeed.

Accommodating Resistance. Reverse Band Technique.

Progressive Movement.

Complexes.

Tri-Sets & Giant Sets.

Pin Lifts.

Variation Sets.

Circuit Training.

Hanging Band Technique.

Burns.

Breakdowns.

Tabata.

Jettison Training.

Isometrics (Pauses).

Forced Reps.

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KEY TERMS When lifting weights, “INTENT” is key and is the first step to maximizing your results.

Other key terms include:

•

Mind-Muscle Connection: This involves making a conscious effort to think about the muscle being worked. This helps to increase its engagement and ultimately stimulates greater muscular development.

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Compensatory Acceleration: This involves making a conscious effort to maximise your force and speed throughout the entire range of motion.

Often when you lift a heavy load, you grind out of the bottom (producing maximal force). However, as leverage improves, you make no effort to keep accelerating and often coast through the rest of the lift.

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DYNAMIC EFFORT SETS Most lifters are familiar with lifting maximal loads and submaximal loads for submaximal reps or to failure – the submaximal effort method is pretty much our bread and butter. For example, 5x5 at 75%. However, most lifters are unfamiliar with the dynamic effort method or the concept of speed lifting. When using the dynamic effort method, we often perform low reps (1-3) for high sets (8-12), and the rest periods are short (40-60 seconds). Dynamic effort sets are often performed at 50-60% + accommodating resistance that applies 25% of the lifters 1RM to the top of the movement (band tension can be hard to quantify). However, if accommodating resistance isn’t applied, the lifter may add 5-10% extra to presses and 10-15% (or as high as 20%) more to squats and deadlifts. An interesting concept: Some lifters will aim to match their dynamic effort sets to the time it takes them to perform a 1RM or PR (personal record) on a specific lift. For example, if a 1RM on the bench press takes 3-seconds, they perform the number of dynamic sets that takes 3-seconds (3-4 reps).

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UNILATERAL LOADING Unilateral refers to working one side of the body and is often used when performing isolation exercises like biceps curls. When we apply unilateral loading to compound movement such as a squat, it can apply hugely unbalanced forces which is great for building joint and trunk stability. Some great examples include: •

Suitcase carry: walking with a weight in one hand.

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Unilaterally loaded squats or lunges: Holding one dumbbell or kettlebell.

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Single-arm dumbbell presses or flys.

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Loading one side of the barbell.

Related terminology:

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Bilateral: Working both sides of the body at the same time.

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Contralateral: Working one arm and one leg on opposite sides of the body.

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Ipsilateral: Working one arm and one leg on the same side of the body.

BACKDOWN SETS Backdown sets are sets performed at a lighter weight after the initial sets at a heavier weight are completed. For example, perform 3x3 at 90% (3 minutes rest between sets), followed by 3x8 at 70% (1-2 minutes rest between sets). Although the previous heavy sets cause fatigue, they also potentiate the neuromuscular system (prime it). Therefore, the moderate loads used for the backdown sets often feel much lighter than they would if heavier loads were not lifted prior – this is referred to as PAP (Post-Activation Potentiation). Backdown sets are a great way to add volume, maximize the range of motion (ROM), and practice technique. Backdown sets are by far my favourite training technique!

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TEMPO Tempo refers to the speed of the lift. When writing the desired tempo for the lift, we can use 4 numbers. It is important that we remember that some lifts start with an eccentric (downward) phase (squat), while others start with a concentric (upward) phase (deadlift). However, in both circumstances, the first number is the first movement. For example, during a squat, we may write 41X2, which means 4seconds down, 1-second pause at the bottom, the “X” means lift as fast as possible, and 2-seconds at the top to reset. For the deadlift, we could write X132, which means fast as you can up, 1-second pause at the top, 3-seconds down, and 2-seconds at the bottom to reset. We can vary tempo in countless ways. However, there are a few methods that I find really effective: Slow Eccentric, Fast Concentric: This involves a slow eccentric phase followed by a fast (maximal) concentric phase. This method can also be flipped so that the eccentric phase is fast, and the concentric phase is slow. 2 Fast, 1 Slow: 2 Fast, 1 slow involves performing 2 fast reps before 1 slow rep, generally for 6-12 reps. Both the concentric and eccentric phase are performed at the same tempo. This method can be adapted is a variety of ways, such as 3 fast, 1 slow or 2 slow, 2 fast, etc. 10

Constant Tempo: Constant tempo involves the lifter maintaining a smooth tempo with zero breaks (less than a split second) at the top or bottom of the movement – making a conscious effort to do this can make an exercise considerably harder! 10/10 10/10 involves performing exercises with extremely slow tempo – 10-second eccentric (downward) and 10-second concentric (upward) phase. This training method maximizes TUT (explained on the next page), even when being performed for moderate rep ranges. This creates huge metabolic stress and will promote hypertrophy and soft tissue health while improving technique and mental strength. The high-stress nature of the method is great for building both physical and mental work capacity. However, it also makes for a gruelling workout that may result in a lot of DOMS (Delayed Onset Muscle Soreness).

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TIME UNDER TENSION Time under tension (TUT) refers to how long you are under load (tension). For example, performing 10 reps which each take 3-seconds, results in 30-seconds of TUT. TUT greatly increases metabolic stress and therefore, is brilliant for building both hypertrophy and muscular endurance. To maximize TUT, reps are usually performed at a steady tempo. However, rather than performing a given number of reps, a lifter could also perform reps for time, and this can be done at a steady tempo or with max speed. Performing sets for time is a great way to push yourself. If you were to select a dumbbell you could row for 20 reps but were then told to do as many as you can in 40-seconds, you would likely double the 20 reps.

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PARTIAL REPS Partial reps involve working through a reduced range of motion (ROM). This often involves the top half or quarter of the movement, such as a quarter squat, but could also involve deadlifting a barbell to the knees before returning it to the floor. Partial reps usually allow the lifter to work with much heavier loads with greater speed and help to overload a specific ROM. Of course, working through a full ROM increases the mechanical stress and eccentric loading and therefore, generally elicits optimal strength and hypertrophy. However, on the flip side, it is very rare in real life or sporting situations for individuals to be required to lift or jump from a below parallel squat position, hence why partial reps can be great for sports performance. Partial reps also allow the loads to be kept high while minimizing muscle trauma and therefore, are ideal for tapers where we want to maintain intensity without causing excessive fatigue and muscle soreness. Partial reps can also be used to break barriers and elicit PAP (postactivation potentiation). For example, a lifter can become accustomed to having a much heavier load on their back while performing partial squats or perform a couple of heavier partial squats to prime for lighter full depth squats.

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PROGRESSIVE MOVEMENT During progressive movement training, the lifter starts with a weight that they are unable to lift through a full range of motion and practices lifting the weight through the last 3-5 inches. From there, over future sessions, they increase the range of motion gradually until they are performing the full movement. This is often referred to as the Anderson method after Paul Anderson. Paul Anderson would squat with a barbell that had a barrel on each end (no rack – barrels on the floor). The barbell was over a hole in his garden and Paul Anderson would stand in the hole and lift the barbell up. From there, he would progressively fill the hole in to increase the squat depth. Deficits can also be used on some exercises to increase the range of motion. For example, standing on a 3-inch block and deadlifting creates a deficit deadlift.

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PIN LIFTS Pin lifts involve the lifter squatting, pressing or pulling a barbell from a set of pins or spotter bars. Placing a barbell on a set of low pins, getting underneath it and performing a squat from the bottom is known as an Anderson squat (same guy from the previous page). However, this can just be referred to as a pin squat – you can start at the bottom, which creates a true concentric only lift, or you can start at the top and unload the weight of the barbell on the pins to take away the stretch reflex (recoil at the bottom) and create a dead start squat. During a pin squat, the pins don’t have to be set at the bottom of the squat, they can be set towards the top and the lifter can work on overloading the last few inches from a dead start. Other examples include what are commonly referred to as “rack lockouts”, where the lifter presses the barbell from the pins to finish the last few inches of a bench press or strict overhead press. Olympic weightlifters may also use this technique to strengthen their overhead position for the jerk or snatch. However, rather than lifting the weight with their upper body, they quarter squat underneath the barbell, hold the barbell with straight arms overhead and pick the barbell up off the rack using their legs.

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BURNS Burns involve performing both full reps and partial reps within a set or finishing with partial reps as a mechanical drop set. During a mechanical drop set, rather than making a lift easier by dropping the weight, it is made easier by reducing the biomechanical stress – reducing the ROM or going from a full push-up to a kneeling push-up, for example.

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Burn Set 1 - Mixed: The lifter performs a mix of full and partial reps (mixture of ROMs) throughout the set.

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Burn Set 2 – Full ROM to Partial ROM: The lifter performs 10 full reps before performing 5 half reps.

ISOMETRICS (PAUSES) Isometrics (contractions with no change in muscle length) involve holding a position or pausing at a specific point of a lift for a short period of time before finishing the lift. This is often performed at the bottom of a lift or at a common sticking point for 2-8 seconds (usually 2-3 seconds). These are referred to as “Yielding Isometrics”. Pauses can also be specifically programmed to occur during the eccentric (downward) or concentric (upward) phase of a lift. Pausing as the muscles are lengthening (eccentric phase), is extremely stressful on the muscle fibres and therefore, great for maximizing muscle trauma. The eccentric phase is also much stronger than the concentric phase and therefore, more weight can be used. Pausing during the concentric phase takes away the momentum that has been generated and therefore, requires the lifter to have great stability and forces them to maximize rate of force development as the lift progresses – intent is key! Isometric contractions can also be performed against a solid structure. For example, a deadlift could be pulled up to just above the knees where it meets spotter bars/pins on the rack. From there, the lifter pulls the barbell hard into the spotter bars rather than just holding it in place. This type of isometrics is referred to as “Overcoming Isometrics” – you don’t need weight on the bar as you are pulling/pushing against an immovable structure, but in the picture on the next page, I am deadlifting up into an overcoming iso.

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With the right equipment, the same technique can also be applied to squat and press variations. For example, the lifter may lift the barbell off a set of spotter bars set at the bottom of a squat (Anderson squat). From there, they lift the barbell into a second set of spotter bars placed midway through or towards the top of the squat. A partner can also press on the barbell to apply resistance (easily done on the bench press) and give the lifter something to contract against or to overload the eccentric phase – the partner much ensure the resistance is balanced.

The below image shows one of the absolute best ways to train the soleus with overcoming isometrics – the soleus muscle is key for running and this drill will help to keep your Achilles tendon in good health.

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LOADED STRETCHES Loaded stretches are by far the most unheard-of and underrated way of developing flexibility. However, in my experience, they are the most effective for many muscle groups. Loaded stretches involve holding a weight at a muscle's end range of motion. Essentially this is just a pause or isometric hold at the bottom of a movement. However, the emphasis is on the stretch in the muscle. Therefore, the appropriate loads (low-moderate) should be used when pushing the end range. During a dumbbell fly, the lifter can increase the ROM slightly at the bottom to create a huge stretch across the chest and shoulders (hold for 5-15 seconds). However, caution should be practiced as more stress will be placed on the passive structures of the shoulder joints – once the upper arms are in line with the torso, the shoulder blades are fully retracted, and more stress is placed onto the shoulder joints themselves. One of the best examples of loaded stretching is the overhead squat with a barbell. I have worked with literally dozens of clients with terrible mobility that had spent months doing the same stretching regimes to no prevail. After a couple of weeks of overhead squat work (starting with regressions), their mobility in their lower body, shoulders and thoracic spine improved dramatically.

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HEAVY SUPPORTS This technique involves holding a heavy weight at the top of the movement. This may be as heavy as 140% of a lifter's 1RM. This technique can help to build confidence and is often used to elicit post-activation potentiation (PAP). PAP refers to the increase of strength in nerve pathways that have been used previously. Which, in layman’s terms, means that the associated muscles are primed and working at full capacity. It is highly recommended to have spotter bars in place if performing this technique on the bench press (try not to drop heavy barbells onto spotter bars as it can bend the barbell). And if placing the barbell on your back, be sure you are confident enough to release the barbell off your back. Note: Releasing the barbell off your back is often the safest way to fail a lift. However, many commercial gym environments will not appreciate you doing this. I am a big believer in overloading heavy supports and partial movements to help build the confidence to smash plateaus. Note: Just holding a heavy weight on your back is known as a “back lift”.

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PULSES Pulses involve performing reps with small bounces (3–6-inch pulses), usually at the bottom of the movement (1-3 times). These pulses can also be performed on their own. However, this is better described as Oscillatory training. Pulses are commonly performed as a secondary bounce at the bottom of the movement. However, they can also be performed at the middle of the movement or even at the top (double lockout). Ultimately, a pulse can be added to any point of the lift, and just like pauses, adding them during the concentric or eccentric phase will create different stressors. Adding a pulse at the bottom of a lift emphasizes the stretch shortening cycle/stretch reflex (rebounding from the bottom). Whereas adding pulses during the concentric phase requires far more stability and control. Stretch Reflex Reps Stretch reflex reps, also known as myotatic reps, involve performing the eccentric phase of a movement, raising a quarter of the way up before dropping again to create a second stretch reflex and completing the movement. This is a great way to develop the stretch reflex and learn how to use it effectively.

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DOUBLE LOCKOUTS Double lockouts involve locking out the weight before lowering the weight 3-6 inches before locking the weight out again. This is a great technique for building lockout strength, stability and control. For example, on the bench press, the double lockout will add extra development to the triceps, which extend the elbows. The second lockout can be performed with maximal speed or with a slow tempo. Double lockouts with speed feel particularly good when using accommodating resistance (bands and chains). This is because the added load at the top prevents the joints from being jolted as you finish the lift.

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OSCILLATORY TRAINING Oscillatory training involves moving a light load at high speed through a very small range of motion (3-4 inches / 8-10cm). This can be performed with free weights or resistance bands. Resistance bands are particularly good as the lengthening and shortening of the bands help to reinforce the oscillations and overload the eccentric phase (bands pull you back down). Bands also apply accommodating resistance, meaning the load increases towards the top of the oscillation. Oscillatory training is great for developing reactive strength, which is the ability to effectively transition between the eccentric and concentric phases of a movement. Developing reactive strength is essential for performance and injury prevention.

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CONTRAST LOADING Contrast loading involves alternating between a heavy and lighter weight on the same exercise. This is like wave loading. However, rather than using a variety of different weights, 1 heavier load and 1 lighter load is selected for the given sets.

Contrast loading can be performed in several ways: •

Different Weight / Same Reps: 90% of 1RM for 2 reps, followed by 75% for 2 reps (when the reps are not increased, emphasis is placed on rate of force development and compensatory acceleration).

•

Different Weight / Different Reps: 90% of 1RM for 2 reps, followed by 75% for 6 reps.

The contrast sets can be performed back-to-back or with a rest between – usually a short rest of 20-seconds, but this can be extended.

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WAVE LOADING Wave loading involves increasing and decreasing the weight and/or reps as the sets go on. For example, 1 set of 5 reps at 75%, 1 set of 8 reps at 65%, 1 set of 3 reps at 85%, 1 set of 5 reps at 80%, 1 set of 3 reps at 90%.

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COMPLEX TRAINING Complex Training involves performing a strength exercise with heavy loads (85%+), followed by a plyometric or ballistic exercise performed with bodyweight or low loads that works similar movements or muscle groups. Examples: •

Back Squat – Depth Jump.

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Front Squat – Vertical Countermovement Jump (CMJ).

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Deadlift – Broad Jump.

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Hex Bar Deadlift – Hex Bar Jump.

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Bench Press – Med-Ball Chest Throw.

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Floor Press – Plyo Push-Ups.

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Push Press – Single-Arm Med-Ball Throw.

Complex training capitalizes on Post-Activation Potentiation (PAP) and allows us to maximize the power produced during the explosive exercise.

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FRENCH CONTRASTS French contrasts involve 4 exercises performed one after another: •

A Heavy Compound Lift (80-90%).

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A Plyometric Jump.

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A Backdown Set or Loaded Jump.

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An Assisted or Accelerated Plyometric (lighter than bodyweight – band assisted).

Rest for 20-seconds between exercises and 2-5 minutes between sets.

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MAX-OVERSPEED Max-Overspeed’s involve 4 exercises performed one after another: •

A Max Lift (85%+) – Back Squat / Front Squat.

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A Loaded Jump – Hex Bar Jump / KB Jump.

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A Bodyweight Plyometric Jump – Vertical Jump / Broad Jump / Depth or Drop Jump.

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An Assisted or Accelerated Plyometric Jump (lighter than bodyweight) – band-assisted jump.

Rest for 20-seconds between exercises and 2-5 minutes between sets.

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BARBELL COMPLEXES A complex is a group of exercises combined, often performed in a fluid action (flow). However, barbell complexes are often performed with more brute force. Example Barbell Complexes: (these can involve anything you like in any order) •

1x Clean – 2x Front Squats – 2x Push Press – 2x Back Squats – 2x lunges – BTN (Behind the Neck) Push Press – Back to Floor = 1 Rep.

•

1x Muscle Snatch – 1x Overhead Squat – 3x Back Squats – BTN Push Press – 2x Front Squats – Back to Floor = 1 Rep.

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1x Muscle Clean – 5x Push Press – 2x Front Squats – 4x Push Press – 2x Front Squats – 3x Push Press – 2x Front Squats – 2x Push Press – 2x Front Squats – 1x Push Press – 2x Front Squats – Back to Floor = 1 Rep.

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1x Snatch – 2x Snatch Balance – 2x Overhead Squats – 2x Back Squats – 2x BTN Push Press – 2x Front Squats – 2x Power Jerk – Back to Floor – 1 Rep.

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1x Power Clean – 3x Push Jerks – 3x Back Squats – 3x Good Mornings – 6x Lunges (3 Each Leg) – BTN Push Press – Back to Floor – 1 Rep.

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1x Deadlift – 1x Hang Clean – 1x Front Squat – 2x Split Jerks – 1x Hang Clean – 1x Front Squat – 2x Split Jerks.

A famous barbell complex is the Bear Complex: •

1x Power Clean – 1x Front Squat, 1x Push Press – 1x Back Squat – 1x BTN Push Press – Back to Floor = 1 Rep.

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VARIATION SETS Variation sets involve using a variety of different exercises for the same muscle group. Therefore, rather than performing 4 sets of the same biceps curls, the lifter will perform 4 sets of different biceps curl variations with rest periods between. Examples: Biceps: Zottman Curls / Spider Curls / EZ Bar Curls / Hammer Curls. Triceps: Skull Crushers / Tate Press / Plate Triceps Extensions / DB Kickbacks. Rows / Back: Barbell Bent-Over Rows / Incline Bench Rows / Single-Arm Rows / Bent-Over Lateral Raises. Horizontal Push / Chest: Flat Bench Press / Incline Bench Press / Incline DB Press / DB Flies. Vertical Push / Shoulders: Push Press / Strict Overhead Press / Seated Arnold Press / Lateral Raises. Squat / Legs: Back Squat / Front Squat / Zercher Squat / Overhead Squat.

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BREAKDOWNS Breakdowns involve 3 exercises that work the same muscle group for a specific rep protocol – this rep protocol can be used on the same exercise. •

The 1st exercise is performed at 85% for 5 reps.

•

The 2nd at 70% for 12 reps.

•

The 3rd at 50% for 20-30 reps.

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FORCED REPS Once the lifter reaches a sticking point (usually after performing several good reps), a partner applies just enough force to allow the lifter to get through the sticking point and carry on, allowing them to work beyond failure. This is a very common technique used on the bench press. However, many spotters are using this technique unintentionally – if they touch the bar, it is NOT “all you”. Forced reps can be performed individually on squats if using a safety squat bar (SSB). This is referred to as a Hatfield Squat (Named after Dr Frederick Hatfield). During the Hatfield squat, you can place your hands on the rack to help pull you through the sticking point. This is possible because the SSB will sit comfortably on your shoulders without having to be held. Forced reps can be performed individually when performing some unilateral exercises. For example, during a dumbbell concentration curl, a lifter can use their other hand to push on the back of the lifting hand for the final few forced reps. Forced reps can also be performed individually on some machines. For example, on the leg press, the lifter can max out only using their legs. From there, they can push on their quads (thighs) to assist the movement.

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NEGATIVES Negatives involve performing a slow eccentric phase. The eccentric phase is far stronger than the concentric phase and therefore, a lifter can drastically slow down the eccentric phase before completing the concentric phase at a manageable tempo. Negatives are often performed at a weight that is much greater than the lifter is able to lift through the concentric phase. Therefore, a partner can help out or lift the weight entirely through the concentric phase. Another variation is to have the lifter perform the concentric phase and then a partner can push down on the barbell to increase the intensity of the eccentric phase. The eccentric phase creates huge stress on the muscles (lengthening under tension) and therefore, is great for eliciting adaptations. However, it can also create a lot of fatigue and muscle soreness. Note: You can purchase eccentric hooks that are designed to overload the eccentric phase before dropping off the barbell at the bottom.

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CHEAT REPS Cheat reps involve using a deliberate manipulation of form to get the weight up. This shouldn’t be done in a way that risks injury. For example, performing strict biceps curls until failure before performing a few more reps with momentum generated from the legs and a slight lean back of the torso. During biceps curls, lifters will often stand against a wall to ensure they cannot “cheat” by learning back. From there, to perform cheat reps, they step forward and lean back slightly as they curl the barbell or dumbbells – this provides added momentum. Another exercise that works well with the cheat rep method is bentover barbell rows and single-arm rows. During these lifts, the lifter can begin by performing strict and controlled reps before finishing with a powerful jerking action.

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CLUSTER SETS Rather than performing 4 sets of 6 reps with 3-minutes rest between the sets, the lifter may perform 4 sets of 3x2 reps with 5-15-seconds (up to 30-seconds) rest between the clusters, but 3-minutes rest between the 4 main sets – this is written 4x(3x2). For example, the lifter would take the barbell off the rack and perform 2 reps, take a 10-second rest, perform 2 reps, take a 10second rest, perform 2 reps and then rest for 3-minutes before the next cluster set. This allows the lifter to maximize the weight being lifted for a given set range – the lifter can re-rack or place the weight down between sets or hold it in a rested position (top of squat/bottom of a biceps curl). I often use deep breaths to time the cluster rest periods. For example, rather than the lifter timing 10-seconds, they take 3 deep breaths in and out before lifting again.

Examples: Standard Sets

Cluster Sets

3x15 at 65%

3x(3x5) at 75%

4x8 at 70%

4x(2x4) at 80%

4x6 at 75%

4x(3x2) at 85%

5x3 at 85%

5x(3x1) at 95%

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DROP SETS Standard Drop Sets: Perform an exercise at a specific weight to failure or near failure before dropping the weight and performing reps to failure or near failure again. A triple drop set involves dropping the weight down a second time (using 3 different weights). However, any more drops in weight would turn the technique into a descending pyramid set. Mechanical Drop Sets: Mechanical drop sets involve performing an exercise to failure or near failure before regressing the exercise to an easier version. For example, performing 10 full push-ups before performing 10 kneeling push-ups or incline push-ups. A triple mechanical drop set involves 3 different exercises. For example, performing the incline bench press, followed by the flat bench press, and finally the decline bench press (incline is the hardest version, and the decline is the easiest version). Note: The decline is the easiest because it maximizes lat engagement (more muscle recruitment).

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PYRAMID SETS An Ascending Pyramid is where you perform a light weight for high reps before increasing the weight and reducing the reps. For example, 12 reps at 60%, 10 reps at 70%, 8 reps at 75%, 6 reps at 80%, 4 reps at 85%, 2 reps at 90%. A Descending Pyramid is the same in reverse, where you start heavy with low reps and descend to a lighter weight with higher reps. A lifter may choose to perform an ascending pyramid and progress to descend (ascending-descending pyramid) back down it to absolutely burn the muscles out. Stripping is just like a descending pyramid but is specific to the barbell. Stripping is usually performed with a barbell and 2 spotters. The lifter reps to failure before the spotters strip a plate and the lifter reps to failure again. This can be done numerous times. Along the Rack or clearing the rack is just like an ascending or descending pyramid but is specific to a dumbbell rack. This technique involves performing a number of reps on the heaviest or lightest dumbbells before doing the same for all the dumbbells on the rack. Ladders are similar to ascending or descending pyramids and can involve the weight or reps of an exercise progressively going up or down – ladders are often created with a lane of barbells or dumbbells, which creates an absolutely brutal workout.

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DRAMATIC TRANSFORMATION PRINCIPLE DTP stands for Dramatic Transformation Principle. It is a brutal rep scheme that is essentially an ascending-descending pyramid but with 45-second rest periods between the sets. •

1st Set: 50 Reps.

•

2nd Set: 40 Reps.

•

3rd Set: 30 Reps.

•

4th Set: 20 Reps.

•

5th Set: 10 Reps.

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6th Set: 10 Reps.

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7th Set: 20 Reps.

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8th Set: 30 Reps.

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9th Set: 40 Reps.

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10th Set: 50 Reps.

I have also performed this technique going down to 2 sets of 5 reps (12 sets total).

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REP TARGETS For this technique, choose a weight you can lift for a set number of reps, for example, 20 reps. From there, try to complete 70 reps at that weight in as few sets as possible – your 20RM is usually around 60-65% of your 1RM. Another variation could be your 10RM (around 75% of your 1RM) for 55 reps, completed in as few sets as possible – I often like to set odd rep targets such as 67 to get the lifters thinking.

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REST-PAUSE This is where a weight is lifted for a given number of reps before it is set down, and the lifter takes a short break of around 3-5-seconds or a few deep breaths before picking the weight back up and performing reps to failure. In many cases, when a lifter hits their failure point, they can take a couple of breaths without setting the weight down and then continue to get a few more reps out.

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PRE & POST EXHAUSTION Pre-Exhaustion: This involves exhausting a muscle with an isolation (single-joint) exercise before working the same muscle during a compound (multi-joint) exercise, such as performing a hamstring curl before a back squat or good morning. Post-Exhaustion: This involves exhausting a muscle with an isolation exercise after working the same muscle with a compound movement. For example, performing a back squat followed by hamstring curls. Pre and post-exhaustion techniques are often used in a conditioning setting. For example, an athlete may pre-exhaust themselves on a rower or with burpees before completing a technical skill. This is a great way to mimic the fatigue an athlete may face in competition.

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SUPERSETS Standard Superset: This involves 2 exercises performed back-to-back with the same muscle groups. For example, the bench press followed by dumbbell flys – supersets often involve a compound lift followed by an isolation lift. Note: During most supersets, lifters will usually take 5-10-seconds to change from one exercise to the next. Opposing Superset: This involves 2 exercises performed back-to-back that work opposing muscle groups. Therefore, this is often referred to as a push-pull superset. For example, the bench press followed by bentover rows. Working the biceps and triceps as a superset is one of the best ways to get a huge arm pump in a short space of time. Lower-Upper Superset: This involves 2 exercises performed back-to-back. One of which targets the lower body, while the other targets the upper body. In-Set Superset: An in-set superset involves performing a different exercise during the eccentric phase as the concentric phase. The exercise performed during the eccentric phase is often mechanically harder than the one performed during the concentric phase (the eccentric phase is stronger). A great example of this is a flat dumbbell press performed concentrically, followed by an eccentric fly. 42

TRI-SETS & GIANT SETS A tri-set is 3 exercises performed back-to-back. The exercises usually target the same muscle group, but they can be varied. A giant set is 4 or more exercises performed back-to-back (often described as 3 or more, but we have tri-set for 3). Again, these usually work the same muscle group but they can be varied. Note: Any more than 3-4 exercises and it is turning into circuit training. Supersets, tri-sets and giant sets are an awesome way to drastically increase your training volume/density in short periods of time and are ideal for those that have limited time to train – I will often throw the isolation work (arms, core, etc) into supersets, tri-sets and giant sets.

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CIRCUIT TRAINING Circuits usually involve 5 or more exercises performed back-toback or with short rest periods between each. A circuit can include a variety of exercises that target the whole body and may follow an upper body, trunk, and lower body protocol, to allow muscle groups to recover between different exercises. Other circuits may aim to overload specific muscle groups, i.e., Upper body overload / Lower body overload. One of my favourite types of circuits is where you superset a mix of exercises with a really high-intensity one like prowler pushes or sprints on a treadmill or ski ERG, etc. I often have clients perform circuits with 8 upper body exercises that are then supersetted with prowler pushes (lower body) or 8 lower body exercises that are then supersetted with push-ups or another upper body exercise.

During a circuit, the exercises can be performed for reps or for time. For example:

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•

10 Stations, 20 reps per station, 10-seconds rest/changeover.

•

10 Stations, 40 seconds per station, 20-seconds rest/changeover.

•

10 Stations, 10 reps per station, work for 10-minutes and complete as many rounds as possible.

•

10 Stations, 100 reps per station. Complete as much as possible in 10-minutes (complete any number of reps in any order).

TABATA Tabata is named after Japanese sports scientist Izumi Tabata and works off a 2:1 work to rest ratio. It involves performing 8 rounds of 20-seconds with 10-seconds rest between each round (4-minutes total). Downloading a Tabata timer app is a great way to facilitate intense sessions of your own in the gym or at home. Tabata is a great protocol to maximize time under tension during resistance training, especially if the weight is held up during the 10second rest periods.

Examples: •

Mixed exercises.

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Push-ups.

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Sit-ups.

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DB floor press.

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Jump squats.

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Burpees.

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Battle ropes.

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Suspension trainer exercises.

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Prowler pushes.

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Sprints: Track / Treadmill / Bike / Rower / Ski ERG.

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AMRAP & EMOM AMRAP: AMRAPs, which stand for “As Many Rounds (Reps) As Possible”, are a great way to increase the intensity of giant sets or circuits. Example: 6 Stations, 10-minutes on the clock, complete as many rounds of 10 reps per station as possible, or chip away at it and get as many reps of each done (vary the reps per station).

EMOM: EMOM stands for “Every Minute On the Minute”, and this involves performing an exercise or several reps of an exercise every minute for a set amount of time. Example: 5 Pull-ups every minute for 10-minutes.

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GERMAN VOLUME TRAINING (GVT) German Volume Training (GVT) involves 10 sets of 10 reps on a compound lift with 60-90 seconds rest between sets. Usually performed with around 60-65% of 1RM (20RM), and the weight is kept the same throughout all 10 sets – the lifter will often fail to complete the 10 reps on the last 2-3 sets. A tempo of 4020 is often used – if the tempo is used, I recommend closer to 50-55%.

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OPTIMIZED VOLUME TRAINING (OVT) Optimized Volume Training (OVT) involves 10 sets of 10 reps. However, rather than performing 10 reps on the same exercise, it is split into a superset with 5 reps performed on each (no rest between the two exercises – 60-90 seconds rest between sets).

Example: 10x

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Flat Barbell Bench Press x 5 + Dumbbell Flys x5.

•

Arnold Press x 5 + Lateral Raise x 5.

STAGGERED SETS If you identify a weak muscle or muscle group, you can incorporate sets working that muscle at intervals within another session. This allows you to hit the muscles more frequently without dedicating an entire session or a second session to it.

Common muscles include: •

Calves.

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Biceps.

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Triceps.

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Shoulders.

I often recommend incorporating extra horizontal pulling actions, even if it is prior to pressing sessions, as a shoulder and back warmup (lats are key when benching), or post-session to promote better posture.

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JUMP SETS Jump sets involve progressing to the next exercise (that ideally targets another muscle group) before returning to the original exercise. For example, rather than performing 5x5 back squats followed by 5x5 bench press. A lifter would perform 3x5 back squats, 3x5 bench press and then go back and do 2x5 back squats and 2x5 bench press. This adds variety and allows for greater recovery and therefore, more weight to be lifted. One of my favourite versions of this method is to have a barbell set up on the floor for deadlifts, and a barbell set up on the rack for the strict overhead press. I then perform 2x3 on the deadlift, followed by 2x3 on the strict press. I then go back and perform 3x5 on the deadlift and finally 3x5 on the strict press (the 3x5 are performed at a lighter weight).

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21’S The 21 Protocol: •

7 Reps from the bottom of the movement to halfway.

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7 Reps from halfway to the top of the movement.

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7 Full reps from the bottom of the movement to the top.

This protocol is infamous with biceps curls. However, the principle can be effectively applied to most movements. For example, it is an incredibly hard protocol on the back squat, bench press and deadlift – one of my favourite 21 variations is with seated DB presses as it absolutely burns the shoulders out! The bottom to halfway, halfway to top, and bottom to top protocol is not restricted to the 21 format, and one of my favourite protocols is 9’s 3-3-3 with heavy loads.

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BLOOD FLOW RESTRICTION (OCCLUSION TRAINING) Blood flow restriction training, which is also referred to as occlusion training, involves using bands or straps (tourniquet) to slow down the movement of the blood that is flowing back to the heart (venous blood), while arterial blood is still able to be pumped through to the muscle. This allows the limbs that are doing the workout to become engorged with blood. Some lifters will create DIY tourniquets by simply wrapping a small resistance band around their upper arm or thigh. However, it is clear to see how the lifter could completely cut off circulation and cause issues – occlusion bands specifically designed for this purpose can be bought cheaply online. More advanced occlusion bands have pumps that allow the lifter to pump up the strap to match their systolic blood pressure. •

Systolic pressure is the pressure blood exerts on the arterial walls during a heartbeat.

•

Diastolic pressure is the pressure blood exerts on the arterial walls off the heartbeat.

Note: Optimal blood pressure is 120/80.

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ACCOMMODATING RESISTANCE Accommodating resistance involves using bands and chains to accommodate resistance through the range of motion of a lift. For example, placing heavy chains or anchored bands over the ends of a barbell causes the weight to increase as you raise the bar – chain links unload off the floor and bands stretch increasing the tension. During a lift such as a squat, deadlift or bench press, leverage is limited at the bottom of the movement and greatly increases as you progress through the lift. Therefore, when a lift is performed without accommodating resistance, you must initially work hard to raise the barbell. However, as leverage improves, less force is required, and you actually need to decelerate to control the bar at the top. When accommodating resistance is added, it forces the lifter to continue producing maximal force to complete the lift. When working with bands, more downward force is created by the bands during the eccentric phase (the bands pull you down – eccentric overload). This is great for the development of power, but this increased intensity will lead to increased fatigue and muscle soreness and therefore, it shouldn’t be overused. Accommodating resistance has been shown to help many experienced lifters break plateaus and I always recommend lifters incorporate some of it into their training as it can accelerate their progression. However, alongside the additional fatigue it can cause, it should also be noted that the fact that the load accommodates through the range of motion is not specific to how many athletic movements work.

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For example, during a jump, we initially bend our legs (quarter squat) to create force, and as the joint angles are smaller, lots of force is produced to drive the body upwards. From there, as the joint angles increase (raising out of the quarter squat position), less force is required and therefore, tension can be reduced, and joint velocity can be maximized to allow the initial force created to optimally act upon the joints and propel us into the air: Strength (Force) x Speed (Velocity) = Power. Force-Velocity Paradox: We need to produce force for velocity (speed). However, the tension that we create when producing high force restricts velocity.

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REVERSE BAND METHOD The reverse band method, aka the future method, is essentially a different way to apply accommodating resistance – from above rather than from the floor. When a band is attached from the floor to the barbell (traditional method), the band tension increases through the concentric phase (pulling the barbell down). When the bands are attached from above, the band tension decreases through the concentric phase. This is because the bands are stretched when you are at the bottom of the lift and are therefore, are providing more support. From there, as you progress through the lift, the band tension reduces and therefore, they are providing less support. This is a really interesting training technique and actually feels really good. However, its only downfall is that it can be quite awkward to set up.

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HANGING BAND TECHNIQUE The hanging band technique (HBT) involves hanging weights off the barbell with resistance bands. This is a great way to make light weights feel considerably harder as the wobble that the bands create requires you to stabilize the movement – this technique can be effectively applied to the bench press, barbell squats and overhead presses. This may look like a bit of a gimmick, but it is an incredibly effective training technique – I often use this technique during deload weeks and use the HBT overhead loaded carry, which is a gamechanger for shoulder/overhead stability.

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JETTISON TRAINING Jettison training is essentially a triple drop set that starts with a barbell and resistance band. Progresses to reps with the barbell alone, and finally onto reps with just the resistance band.

Barbell Curl Example: •

Stand on a resistance band and hold it in your hands along with a barbell – perform 5-15 reps.

•

Release the band and perform 5-15 reps with the barbell.

•

Place the barbell down, pick the band back up and perform 5-15 reps.

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CONCLUSION Advanced training techniques are not just specific methods to help you achieve greater results, they are also fun and often absolutely brutal ways to make your training more interesting. After many years of owning a strength and conditioning gym which is open to the public and a wide array of athletes, I can honestly say that techniques like the ones in this book add real spice to your training and coaching; Not only do they increase performance, they increase consistency and commitment to the gym. Anyway, that is enough from me, I hope you have enjoyed this manual and I hope you find it useful for years to come. If you have any questions at all about the content in this manual, please don’t hesitate to contact me via my email, [email protected]

Always remember, being an expert is an ongoing project.

Coach Curtis Become the Expert!

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HELPFUL FREE CONTENT! Link and QR Code on the last page. This unique muscle manual categorizes muscles by their movements, giving you a much better understanding of how muscles assist and oppose each other to perform movements. You also get a FREE second version of the muscle manual, which lists muscle origins, insertions, nerve innervations, etc.

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HELPFUL FREE CONTENT! Link and QR Code on the last page. The Belt System was designed as a FUN way for clients and athletes to set targets. However, we were amazed at how popular it became - the increases in motivation have been huge! There are 5 disciplines, 8 tests per discipline, and 8 coloured belts up for grabs!

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OUR COURSES Link and QR Code on the last page. This course details each fundamental step to creating the optimal plan: The Needs Analysis of both the Sport and Athlete. Testing of the Athlete. Analysis of the Results. Development of the Periodized Plan. Programming of Sessions. Evaluations and Modifications.

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OUR COURSES Link and QR Code on the last page. This course is designed for fitness professionals and enthusiasts who want to gain an in-depth understanding of how to fix technique faults and compensation patterns caused by mobility restrictions, muscular imbalances, and asymmetries. Maximize performance and minimize your risk of injury.

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OUR BOOKS Link and QR Code on the last page. This manual takes a simplified, straight-to-thepoint look at: -The Cardiorespiratory System. -The Skeletal System. -The Muscular System. -The Nervous System. -The Endocrine System. -The Energy Systems. -The Digestive System. -The Components of Fitness. -Injuries.

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