Here it is folks sleep hygiene is up. End of the day in a number of professions sleep will never be perfect but we have to do what we can when we can. Sleep is critical to performance and when you are in control of your sleep and you’re choosing to slack on improving sleep you’re letting down your team.
End of the day. Keep it simple. Eat before, eat during and eat after a ruck to maintain fueling. More nuance in the post. Thank you Recondo Concepts for discussing and getting into the details on this one with me.
Our final Foundational Strength post Part seven. We have discussed the big picture concepts of what it means to train for strength, the general macro cycle of moving towards the specificity of strength as well as setting strength goals and then the last four posts discussing progressions. Today we are going to talk about general principles for organizing your training.1. Frequency of sessions: Overall it has been found that increased frequency is ideal. Keep in mind frequency does not mean they’re all at the same intensity. Minimum you should be hitting all major muscle groups twice per week. Frequency of 4 sessions per week or more seems to be advantageous to strength gains. This can be split any way you...
We continue with foundational strength part six. This will be our last progressions post before continuing on. Im going to provide you a quick overview of daily undulating periodization or more accurately just undulating periodization. Now this progression method can get complex with utilizing different feedback methods to adjust week to week, but at its core I think it can be a fantastic tool for maintaining higher frequency of key strength movements without inducing too much total fatigue. Experienced coaches use some level of adjusting training variables week to week to ensure progress.Daily Undulating Periodization (DUP)DUP simply put is manipulating training variables multiple times throughout the same week in order to maintain higher frequency of a movement and in theory...
Step LoadingA principle I first leaned from Alex Bromley and is a fantastic method for consistent strength gains. It requires patience but without a doubt is an excellent tool. In simple terms step loading is a method of blocking training where you do not exceed a set intensity but increase repetitions/volume at that intensity from one week to the next. Once that block completes (say three weeks) the next block begins at a higher intensity but lower initial volume and the process repeats. This allows for one to “master” a specific weight or intensity while building volume before increasing intensity.ExampleBlock 15x3 at 70%5x4 at 70%5x5 at 70%Block 25x3 at 80%5x4 at 80%5x5 at 80%I will leave it there and reference you to...
