The first week of the ADVANCED block is over and now it is time to sum up what we have learn this week:
Day 50: ADVANCED block training scheme
Day 51: Pull-ups revisited
Day 52: Squats revisited
Day 53: Push-ups revisited
Day 54: Lunges revisited
Day 55: Listen to yourself
Day 56: Fighting bad science
We keep getting the BASIC block results and calculating participant statistics. If you have not reported your results, please, share them with us. Since there is a new week about to start it is time to introduce another advanced technique.
Advanced techiniques are the ways to bring complexity and variety into our programme. If the standard technique is enough for you at the moment just keep it that way for a time being.
(1) The ADVANCED block circuits remain the same: pull-ups, push-ups, squats and lunges. But you do the exercises applying new techniques. You can do them as you wish, with the old or new technique. Then you rest for 30-60 seconds and do another round.
(2) We cannot advise you on the number of repetitions. You have to be able to assess your strength on your own but we will tell you how hard the new technique is in comparison to the traditional one.
(3) If you fail to perform the necessary repetitions during any exercise then your circuits are done for a day. After that perform the following static holds at the point of maximum tension:
- for pull-ups do a flexed hang (at the top);
- for push-ups hold position in the middle of the movement;
- for squats hold your thighs parallel to the ground.
This rules are introduced to let you recover in 24 hours, to let you go on with training every day. If you miscalculated your reps this capping will protect you from overtraining. At least we hope so.
(4) If, at any moment, you start to think that a new technique is too tiring, you can always get back to the BASIC block style. You can also switch between new and basic techniques throughout the week. There is always a room for improvisation, since we do not have enough statistics for the ADVANCED block to set our recommendations in stone.
Reminder: (a piece from Day 50)
Now let's get back to our main topic:
TECHNIQUE: EXERCISES WITH MOVEMENT IN SPACE
Today we will learn a new technique which adds more movements to your traditional exercises. The idea is simple - you make a rep then make a step to the left/right (you can also try stepping forward/back) and then do another rep.
This is how it works for pull-ups: when you do a rep you move left or right on the bar and then you do another rep. There is a video to make it clearer:
The same principle applies to push-ups and squats and lunges: