Another week has come to an end, and that means 7 days of our educational program has passed by. I hope you’ve spent it with benefit, as for now let’s summarize what we have learned during that time:
Day 64. Advanced technique №3
Day 65. Muscle fiber types: glycolytic and oxidative, fast and slow
Day 66. Ligaments and tendons
Day 67. Cardiovascular system
Day 68. Muscle grow factors
Day 69. Myofibrils and Mitochondrias
Day 70. Respect of each other
Today I’m gladly presenting the next technique of ADVANCED BLOCK!
So, we have all feedback from the previous participants of 100 Days WorkOut program participants in our mind and came to conclusion that a lot more diversity should be added to ADVANCED block. But it must be a useful diversity, which would not only allow you to reduce psychological tiredness from certain monotony of rounds, but also would help all attendees to boost their final results.
To reach these two goals we decided to expand the new feature so favorited by many of us, the demonstration of new exercise technics from 1 day (as it was at previous start) to 7 (i.e. to the whole one week)!
Before going directly to technic demonstration we chose for you in the first week of ADVANCED block, we have to give you a few valuable guidelines:
(1) Your rounds in ADVANCED block will consist of the SAME exercises which were in BASIC block: pull-ups, squats, push-ups and lunges. Herewith you do all these exercises inside the round by means of new technic. Then you rest for 30-60 seconds (as usual) and go with a new round.
(2) Hard to say about the certain number of repetitions, therefore you’ll have to teach how to adequately estimate you strength. From our side we will always declare the complicity of demonstrated technic relatively to the usual option.
(3) If you are not able to a requred number of repetitions for any type of exercise, this round is considered to be the last one in today’s training session. After it do each exercise (pull-up, push-up, squat) one by one for a static hold at a point of maximum strain:
- for pull-ups – hold in the upper point,
- for push-ups – hold in the middle of the movement,
- for squats – hold in the position when your hips are parallel to the ground line
- for lunges- keep in the bottom point (you knee shouldn’t touch the ground!)
Imposing of such limitation is related first of all to the fact that you have make sure there is time for recovering within 24 hours between trainings , in order to keep every day training schedule. Therefore if you were wrong with the proper selection of the needed number of repetitions (there’s a possibility for this), such limitation will defend you from overtraining. At least we’re counting on it
(4) If you understand at some point, that ADVANCED strain becomes excessive, you can always go back to the normal training style for a few days. You are free to alternate regular and advanced techniques within a week. In general, there’s some definite space for your creativity, related to the fact that we’re all different, and we don’t have enough statistics yet for ADVANCED block in order to give you unambiguous recommendations!
TECHNIQUE: ONE AND A HALF REPEATS
Honestly I’ve no idea how you can call this technique in another way, because as the most things inside workout world it doesn’t have an official name. That’s why I call it – one and a half repeats.
The point is that each repetition will be 1,5 longer than usual. It is done by adding upper or lower half of movement. This technique will allow to give more strain to your muscles (cause they’ll force to do 1,5 times more work + stabilization in intermediate positions), and that means new boosts for grow, without any increasing of training duration.
Let’s have a look at push-ups for example. You take the start position, go down to the end, then go up for a half of the amplitude, then again go down until the end and after that fully go up. Same principle with pull-ups, squats and lunges.
About proper breathing during exercises. Here an example with crunches: crunch on breathing in, then breathing out you go up for a half of amplitude, then again a small breath with reverse down movement, and finally, breathing out together with coming back to start position. Thus we’re breathing according to all rules: breath in on negative phase, breath out – on positive, DO NOT hold your breath!
Try to make «halfs» amplitude to be particularly half-size, and then, well, do it as you feel