This Is Really Just
A Game Of Numbers, And Angles
Super Bowl winning
coach, and NFL analyst, Brian Billick has popularized the phrase, ‘professional
football has been and always will be a game of numbers, angles, rhythm and
symmetry’.
Numbers in this case
refers to the matchups and mismatches on the field, such as when 3 receivers
are lined up on the same side of the field, with the defense showing zone
coverage with 2 deep safeties (the safety on the far side will presumably be
unable to make a play on the side of the field that the 3 receivers are lined
up on, unless leaving his position, and a huge portion of the field wide open).
This would be considered a very favorable matchup for the offence to take
advantage of. The numbers are the first key to running a successful play.
But all the numbers
in the world, in terms of advantages in personnel, are meaningless if the
receivers don’t take advantage by running routes that place themselves between
the quarterback and the closest defender. If the defender is able to identify
the route and place himself between the targeted receiver and the quarterback,
the likeliness of the play being broken up, or worse yet, intercepted, is
heightened dramatically. Therefore, the angles are the second key to running a
successful play, as they enable the offence to take advantage of the
numbers/mismatches.
Billick is natural
statistician, and goes on to say that over the course of a given season, the
offensive and defensive units will run about 1,000 plays per season. Of these
1,000 plays, roughly 45% of them will be first down plays, with roughly 20%
being third down plays. 14% of plays will be within the ‘red zone’ (AKA within
scoring range by most accounts), with 2.5% of plays from the goal line. These
numbers heavily influence how much time is spent practicing specific
situations, and with good reason – why would anyone invest a lot of time into
practicing a situation that you’re only going to face 2.5% of the time? You
have to get to the goal line first, and if you can’t do that, there’s not much
value in practicing plays from there.
This is where
symmetry comes in, as it refers to the amount of time spent on the demand of
the situation – since third down plays occupy only 20% of the situations that
will be faced, more time is spent practicing first down plays, which occupy 45%
of the situations. Time is spent on addressing and practicing for the situation
that requires the most attention, and will make the greatest impact on the
outcome of the game. This is the third key to being able to successfully run a
play – practicing the numbers and angles.
Rhythm is developed
as a result of the symmetry, which in this case refers to successfully running
plays – as situations are practiced and dealt with, and success is seen in the
physical form, momentum begins to form, and things come together more
naturally. As a team’s ability to string together successful plays improves,
confidence is built, and more time can be spent on addressing other situations
that require it the most, in the hopes of creating the most complete team as
possible.
Drawing A Parallel
You’re probably
wondering why I just spent the first 6 paragraphs of this article talking about
Brian Billick’s football philosophy, but to me, a lot of parallels between
football and strength training can be made from this philosophy. For instance,
it could be argued that strength training is all about the numbers.
The numbers, in
terms of how much weight is used, will determine how many reps can be
performed, which determine the training effect.
It could also be
argued that strength training is all about angles, as the angles, in terms of
body positioning/alignment which will determine which muscles are mechanically
at an advantage to perform the work.
Symmetry in this
case will determine exactly how your training is structured, as symmetry in the
example above suggests that the situation of greatest priority receives the
most attention. In strength training, your strengths and weaknesses, and
imbalances should determine how much time is spent on correcting them, and when
they will be addressed.
And finally, rhythm
in this case is the accumulation of all the numbers, and angles, and symmetry
coming together in the form of the end result. When a goal is accomplished, the
symmetry will determine what the next chapter of numbers and angles should be,
and the process continues from there. As goals are accomplished, and new goals
are set, confidence is built, and momentum begins to take over, in one big
virtuous cycle of results!
So, before we can
develop a rhythm, we need to use symmetry to determine what situation needs to
be addressed, and before we can do that we need to know how to create our own
favorable matchups, and how to take advantage of them with the right angles. But
before this, we must first determine what specific physiological response we wish
to attain from our efforts, and it all starts with the numbers.
The Inverted ‘U’
Curve – AKA The ‘Bell Curve’
Most people are
familiar with what a bell curve represents – it suggests that a healthy medium,
or balance, is needed for optimal performance and development. On one end of
the spectrum, if something is perceived to be too easy, we perceive it to not
be much of a challenge, and thus it’s hard to be motivated to put forth a lot
of effort, as we perceive that the cost of our effort outweighs the potential
benefits. On the other end of the spectrum, if something is perceived to be too
difficult, we perceive it to be beyond our current capabilities, and thus we
are just as unmotivated as if it were too easy, and thus we shy away from even
trying. What does drive us to put forth our best efforts are tasks we perceive
will stretch us beyond our current capabilities, but aren’t too farfetched that
we don’t believe we can accomplish it. These tasks are the ones in which we get
into a state of mind referred to as ‘flow’ – strength training is no different.
In strength
training, it’s important to use the right loads to get the desired response. If
a load is too heavy, or too light, the benefits of using such loads will be
suboptimal. The right loads however, are dependent on the goal, and the desired
response one wishes to attain from there training. The ‘right’ loads are
relative.
Now, I realize that
it’s impossible to account for how you will feel on any given day, as there are
simply too many variables to take into consideration which can affect how you
perform, therefore, the following numbers are simply reference points. They are
simply starting points, to which you should build around, based on your current
capabilities, so that you can get into a state of ‘flow’ when training, because
it’s this state that provides the perfect combination of load and performance,
which will undoubtedly maximize the end result – as long as you can recover
from the workload.
The first series of
numbers represent how much weight you should use if performing multiple sets
for a certain numbers of reps. For example, the amount of weight you would use
for multiple sets of 1 would NOT be the same as your 1 rep max, because your 1
rep max is a weight that you can only perform 1 time. Therefore, if performing
sets of 1, the load should be no more than 97.5% of your 1 rep max. The
remaining progression looks as such:
95% for multiple
sets of 2
90% for multiple
sets of 3
87.5% for multiple
sets of 4
85% for multiple sets
of 5
82.5% for multiple
sets of 6
80% for multiple sets
of 7
77.5% for multiple sets
of 8
75% for multiple
sets of 9
72.5% for multiple sets
of 10
*85% for sets of 5
reps, and 75% for sets of 10 reps is average for most, but other factors like
fiber type distribution, and training experience, will most definitely affect
these numbers.
As stated above, the
‘right load’ is the one that allows you to enter a state of ‘flow’, and this
load will vary depending on what your goal is. While some loads may be too
light for some goals, and others too heavy for others, the following provides a
brief outline of the loads that are generally best suited for various goals,
along with some other tidbits of information associated with the percentages
presented.
100+%
Loads that are in
excess of 100% of your full range 1 rep max are generally best suited as a form
of ‘overload’. Because of the neural demand associated with such loads, the
dosage in terms of how many reps the brain and body can tolerate must be
limited so that it can recover from such work. Here are some examples of
parameters for such loads:
For partial reps use
100-105%, or 105-110%, aiming for 2-3 reps.
For isometrics use
110-115%, aiming to hold the weight for 6-9 seconds.
*Because of the
post-tetanic facilitation effect that supramax loads have on the nervous
system, it would be wise to follow a heavy partial or isometric with 3 full
range reps using 85-90%, then 3 reps using 50-60% as explosively as possible,
as part of a complex, to cover all aspects of the performance spectrum since
performance will be enhanced following a brief overload.
For eccentric
loading, use 100-105% (but anywhere between 90-110% is fine, on rare occasions
going up to 120-130%), with 70-80% of the load on the bar if using releasers,
aiming for 3 sets of 1, or finish an exercise with 2-3 reps of supramax
eccentrics – even lowering 1 rep with 95-105% after the primary workload is
complete is beneficial. If using releasers, the eccentric load should be at
least 10% more than the concentric load.
90-100%
Loads at, or above
90% are best suited to specifically showcase the strength your muscles can
currently produce. The 95-100% range (ex. 2-5 sets of 1-3 reps) is the one in
which the fastest strength gains are made, but progress slows quickly after the
first 2-3 weeks. Sets of 1-3 reps using loads between 90-100% improve the capacity
to recruit more muscle fibers, and this enhances the effectiveness of using
even lighter loads.
The difference
between loads above, and below, 95% is dramatic in terms of the dosage that the
body can recover from in that up to 10 reps can be performed if using 90%, but
no more than 3-4 reps should be performed with loads between 95-100% of max.
That’s quite a difference because by dropping the load just 5%, you can get
away with performing double the amount of reps, and it’s not like that extra 5%
will build a substantially greater amount of strength.
The number of reps
at 95-100% in a single workout should be limited to 3-4 – by dropping the
weight 5%, and you can get away with performing double the amount of reps with
virtually the same demand on recovery – as in, you can perform double the
amount of reps, but won’t require any additional rest than that which would be
needed to recover from performing half as many reps with roughly 5% more weight.
The number of reps
at 90% in a single workout should be limited to 10 total (10 x 1, 5 x 2, or 3 x
3 + 1 x 1, etc), as the stress they place on the body is very high.
Because of the
neural demand, it’s very difficult to recover from many reps above 90%, but the
good thing is that not many are needed to build, or at the very least maintain
strength. The minimal effective dose for in this case is to perform 1 set over
80%, and 2 sets over 90% (performed as two singles, or two doubles, or a single
then a double), followed by 1 back off set with 60% for as many reps as
possible (AMRAP), or 3 sets of 3-5 with 85% (because that’s between 80% and
90%), followed by sets of 3 with 75%, every minute on the minute (EMOM) for 5
minutes.
80-90%
The 80-90% range is
unlike any other range because in the middle of this range is the cutoff for
what is considered ‘maximal’, and ‘submaximal’ loading, which is generally set
at 85% – those above being classified as maximal/near-maximal loads, and those
below being classified as submaximal. Therefore, the amount of work performed
in this range, and on which end of the range, will be highly individualized,
based on the goal.
80% is also widely
regarded as the minimal load needed to stimulate rapid strength gains – if the
goal is strength, you should always include work at, or above 80%, even if it’s
the end of the workout (even if you can only manage sets of 2-3 reps), while
avoiding training to failure.
Loads below 90%, but
above 80% are best to develop either size or strength independently, or
concurrently, because they are a lot less neurologically demanding than loads
above 90%, but they still provide adequate stimulus so that the efforts can be integrated
into your ability to showcase your strength.
Even though 80% is
the minimum threshold for building strength, high frequency training (ex.
training the same lift 6 days a week) should only include one day at 80% during
the week – the other 5 days should consist of one at 60%, and two at 70% and
75% respectively. Something like 75% on day 1, 70% on day 2, 80% on day 3, 60
on day 4, 70% on day 5, 75% on day 6, and resting on day 7 would be acceptable,
or a wider range can be used with work in the 70-80% on day 1 (high volume),
60-70% on day 2 (low volume), 80-90% on day 3 (moderate volume), off on day 4,
60-70% on day 5, and 70-80% on day 6, with another rest day on day 7 would be
fine as well.
For strength:
Loads on the 90% end
of the spectrum (85-90% is best most of the time, with occasional lifts around
95%) will teach you to demonstrate the strength you built working in the 80-90%
range. Some examples of parameters suited for strength development are:
Sets of 1-3 reps
with 80-90% are best for maximum recruitment during short efforts because they
are similar to near maximal efforts, but prevent metabolic fatigue from
accumulating and affecting subsequent performance.
A ‘hard day’ would
consist of 3 reps at, or above 90% (ex. 95% for 1, 92.5% for 1, 90% for 1),
irrespective of the work that follows, even if it’s in the 75-85% range.
Because of the
potentiation effect max loads have on the nervous system, a good way to take
advantage of this is to perform contrast sets – those in which submaximal loads
are substituted in to allow you to fully dominate the weight, while giving the
nervous system a brief downshift in gears. An example would be something like:
8 sets of 1 with
90-100%, then switch gears and perform 3 sets of 2 with 80-85% (focusing on
speed), before finishing with 2 more sets of 1 with 90-100%.
90% is also the
optimal range for building strength at the expense of power for the Olympic lifts,
and their variations.
80% is also the
optimal range for which a blend of power and strength are developed equally for
the Olympic lifts, and their variations, and therefore will have a greater
transfer towards maximum strength because it allows heavy loads to be used
without compromising technique, facilitating a greater workload to be performed.
Basically these loads allow you to specifically practice the lift in which
gains are sought most, in the specific manner in which they should be
performed.
For size:
Loads on the 80% end
of the spectrum are much better suited for building size, or honing in on
perfecting technique. An example of parameters suited for size development would
be:
Sets of 4-6 reps
with 80-87.5% provide the perfect blend for size and strength development.
75-85% (the optimal training
zone)
Even though loads
under 85% are considered to be ‘submaximal’, it’s these loads – generally
between a 5 and 10 rep max, which represent the optimal training zone that most
people want to be working in. Because these loads are submaximal, a lot of
repetitions can be performed without risking overworking the body’s capacity to
recover, and therefore these loads are best suited for high frequency motor
pattern development for those looking to improve performance, as well as
building size because of the increased potential to perform more reps for
multiple sets with such loads.
Because of the
minimal demand these loads impose on the body, they are best suited for
advanced muscle building techniques like ‘rest-pause’ sets, and are also best
suited for high frequency training specific to increasing performance.
A good way to break
through a plateau when progress has stalled on a certain lift is to switch to a
different variation of that lift, and perform 4-5 sets of 2-3 reps with 80-85%,
3-4 times a week.
For size, 75-80% should
be used for rest-pause training (aiming for 6 reps or so, resting, then
completing another 4 or so).
An ‘easy day’ would
consist of 5 sets of 3 reps with 75-80%.
For high frequency
training, in which the same lift is trained multiple times a week, a few days
in the 75-85% are ideal. An example of such approach would be performing 5 sets
of 3 with 75% one day, 5 sets of 2 with 80% on another day, 5 sets of 1 with
85% on a different day, and 3 sets of 8-10 with 60% on a final day, with two
days in there in which you really push the envelope with something like 5 sets
of 3-5 with the most weight you can handle while staying in the prescribed rep
range – one of these days after the 75% day, and the other after the 85% day.
70-80%
Loads under 80%, but
above 70% are best suited for frequency of practice because of the minimal
demand they have on the body – they’re easy to recover from, as long as you
avoid training to failure, and therefore are best suited for high frequency
strength training, with additional emphasis being placed on speed and
technique. Generally, 80% is the range in which a lift should be trained 2-3
times a week, for submaximal reps (don’t go to failure), but loads on the
higher end of the spectrum will take a greater toll on the body, and therefore
require more rest between workouts, so it’s a good idea to limit the amount of
work performed at the higher end of the range if performing a lift more than
2-3 times a week. There are several examples of parameters within this range
that are best suited for higher frequency training, among them being:
If training main
lifts like bench presses and deadlifts 5 x a week, the majority of work
performed should be in the 75-80% range (70-75% for deads), occasionally going
up to 90-95% (85-90% for deads – going heavy in the FIRST weekly session when
fresh) just to see where you’re at, using 3-5 reps (2-3 for deads) or less, per
set. The deadlift can be performed more often (ex. two, or more, times per
week) as long as you avoid going super heavy and stay around 80% most of the
time.
Sets of 2-3 reps
with 70-80% (70% for deads, but can go up to 80% for those with good
explosiveness) are best for reinforcing technique with an emphasis on speed to
build explosiveness, without causing too much fatigue.
If training to
failure, 80%, or roughly a weight that can be performed for multiple sets of 6,
can be very beneficial for building size by either performing straight sets, or
performing half as many reps as you could (2-3 at a time), but taking very
minimal, incomplete rest periods (20-30 seconds at a time) to accumulate a lot
of high quality reps until reaching a predetermined amount (30-50 total reps).
On the lower end of the spectrum, 70%, or roughly a weight that can be
performed for multiple sets of 10, or using density work stopping at 4-6 reps
and performing as many sets as possible, as fast as possible, until reaching
the predetermined amount can be just as effective for building size.
Because 80% is the
minimal threshold for building strength, performing 5 sets of 2 with 80% can be
used to maintain strength while reinforcing technique, or used as a deload
because it is a very conservative workload.
Performing 2 sets of
5 with 70% at the onset of every workout, and 1 set of 10 with 50% at the end
of every workout is a very effective way to increase the volume of high quality
reps performed for a given lift on a weekly basis without overworking the
body’s capacity to recover, facilitating the improvement of performance for any
lift since these loads don’t place a large burden on the body. If using loads
on the higher end of the spectrum, training the same lift at every session will
be harder to recover from, in which case more sets can be performed each time, but
for less days per week to facilitate recovery – an example being something like
3-4 sets of 3 (up to 5 at the most) with 70-75% (up to 80% at the most), 3-4
times a week after a workout.
Sets of 3 with 20-30
seconds of rest, using 70-75% can be used to concurrently build size and perfect
technique, an example being to complete 30 reps in 6 minutes or less. Even
though 10 reps can likely be performed with such a load, stopping at 3 or so
will limit fatigue from negatively affecting performance, thus facilitating
improved performance, which will undoubtedly reinforce proper motor pattern
development, thus increasing performance. If performing triples (sets of 3), 75-80%
is ideal for skill acquisition (AKA ‘strength-skill’), but higher workloads (7-10
sets of 3) can be performed with higher intensities (80-85%) as well because of
the nature of the method – 85-90% can also be used for maximum recruitment,
with an obvious decrease in the amount of sets performed.
70% is also the
optimal range for building power/explosiveness at the expense of strength for
the Olympic lifts, and their variations.
Contrast sets in which
sets in different zones are performed in succession can often be very
beneficial for those looking to build muscle and/or improve performance because
of the wider array of stimulation/demand the muscles are subjected to. An
example would be to perform a set with 70-80% for 2-3 reps using 2-3 second
pause, followed by a set with 60-70% for 3-5 violently explosive reps, before
finishing with a set using 80-85% for 4-6 reps – always end with the set that
is most beneficial to your goal, ex. end with a heavy set if strength is the
goal. Perform 2-3 rounds and one additional set with parameters best suited for
the desired outcome, for example: end on a strong note by taking 7-10% off from
last set and perform a double or triple explosively if strength or performance
is the goal, or perform 3-4 sets of 3-5 reps at the end of the workout using
80% of the maximum load that was achieved during the workout. Another example
would be 4 sets of 10 of isolation work, followed by 6 sets of 3 with a
compound movement performed explosively with 50%, finishing with 1 set of as
many reps as possible (AMRAP) with 85%.
If the goal is to
concurrently improve more than one lift at a time, start each workout with 5
sets of 3 for each priority lift at the begging of every workout, using 70-75%,
then perform a complex for one of the patterns (squat pattern, dead pattern,
bench pattern, overhead pattern) on each separate day to fully stimulate the
involved musculature.
A high volume,
moderate intensity approach for building muscle would be to perform 5 sets of 8
with 70% for main lift (ex. bench press, or squat), then 3 sets of 8 with 20%
less than that which was used for the main lift, for a less advantageous
movement of the same pattern (ex. incline press, or front squat).
60-70%
Loads lower than 70%
are generally used as part of a warm up, to work on speed while maintaining
perfect technique, or to develop strength capacity. To develop work capacity,
and the ‘skill’ that is the ability to demonstrate strength, loads on the upper
end of the spectrum are best – 65-70%. These loads are also generally a good
starting point for high frequency speed and technique development, generally
performing the same lift 2-4 times a week for sets of 2-3 reps using 65-70%.
70% is also a good starting point for paused lifts, using 2 second pauses, for
4-6 reps.
40-60%
As it relates to
strength and size development, loads below 60% generally have very little
merit, unless performed under very specific conditions. Generally, 60% is the
range in which a workout should begin – meaning that sets below 60% do not
count towards the overall volume of the workout, unless otherwise specified. In
most cases, a workout should begin with 3 sets between 60-80% if training for
strength, with the first set being performed at 60%, followed by a set at 70%,
then 80%, before moving onto the actual working sets, which in this case could
be 3 at 85%, and 3 more at 87.5%.
For size, 60% loads
(but up to 70%) are all that are needed to activate mTOR, which is best done before
moving onto high threshold work designed to recruit and fatigue more motor
units – something like a set with 85% for example, with a progression that
calls for a 5 lb. increase in weight for every rep over 5 that is performed,
meaning if you get 6 with 85%, next time add 5 lbs, add 10 lbs if you get 7,
and 15 if you get 8, etc. After the 85% set, remove 10% and aim to perform 1
more rep, then reduce another 10% and perform 1 more rep.
60% is also ideal for
pre-/post-exhaust holds of 20-30 seconds, either before, or after performing
the desired amount of reps.
While 50% is the
range in which power is at its peak (for 3-5 reps), anywhere between 40-60% can
be used for speed work. To maintain explosiveness, something like 4 sets of 3
with 60% is ideal.
Back off sets, those
in which the last set is performed with significantly less weight than that
which was used for the primary workload, should never be below 50% of what was
used, performed for as many reps as possible (AMRAP). A good rest-pause
technique aimed at stimulating growth is to aim to perform AMRAP, then aim to
perform 50% as many reps with incomplete rest (ex. 1 min rest if you got more
than 6 reps). Progress can be measured by increasing number of reps performed
during first leg (reps before the pause), second leg (reps after the pause), or
both legs combined (the total amount of reps performed).
If performing a lift
every day, a 12 week cycle starting with 45% of max, and ending around 70% in
the final week, for 20 or less reps per day is ideal. Two examples of such an
approach are:
Week1: 3 x 4 or 3 x 5
with 45%
Week2: 4 x 3 or 4 x 5
+ 5 lbs
Week3:4x4 or 5x4 + 5
lbs
Week4:2x3 or 3x3 + 5
lbs
Week5:3x5 or 3x4 + 5
lbs
Week6:4x4 or 4x4 + 5
lbs
Week7:5x4 or 5x3 + 5
lbs
Week8:3x2 or 3x2 + 5
lbs
Week9:3x5 or 3x4 + 5
lbs
Week10:4x3 or 4x3 +
5 lbs
Week11:5x3 or 5x2 +
5 lbs
Week12:4x1 or 3x1 +
5 lbs
Add 5 lbs per week
for upper body exercises, and 10 lbs per week for lower body exercises – limit
eccentric stress as much as possible. Antagonist pairings can be used in an
A1/A2 sequence using the same parameters, selecting exercises that teach you
how to use the body to improve performance in the desired lift: ex. snatch-grip
deads and reverse band bench presses would be a good pair to teach ‘lat tension’
in a specific manner to the deadlift.
10-30%
The only time anyone
should willingly perform sets and reps with such low loads is if they’re
performing movements of a ballistic nature – those in which the resistance is
projected into air. In these cases, 20-30% would be better suited for lower
body ballistics, while 10-20% is better suited for upper body ballistics.
Most people are
generally 20-30% stronger eccentrically, therefore overloads should be used
during max lifts in the 1-5 range (88-100% days), since these loads still only
manage to place the muscles under 58-80% of what the muscles are capable of
eccentrically.
When performing
contrast sets, the variance in load should be no more than 20% between a heavy
and light set, and generally the difference between the top and bottom end of
spectrum when using a wave method should be kept within 10-15%. Even when
performing sets with different rep schemes like 3 sets of 3 for example, followed
by 3 sets of 6, the weight should only be reduced by 20% for the sets of 6, or
if performing 3 sets of 6 first, you would then increase the weight by 10-20%
for the sets of 3 – generally 10-20% more is what is used for cheat reps, or
less for very strict reps (in relation to looser reps).
The amount of
contribution from the stretch reflex generally increases your capacity to lift
roughly 10-20% greater loads. This is why paused lifts are so much harder to
do.
Deadlifts
You may have noticed
some exemptions to the deadlift in some of the notes above, and the reason for
that is because that is the one lift that takes the greatest toll on the body. While
any lift can be trained frequently to improve performance, the deadlift is one
in which it’s always best to err on the side of caution. One such approach of a
high frequency program is to perform 20 reps on day 1, 25 on day 2, 30 on day 3,
and only 10 reps on day 4 but with 10-20% more weight, for example:
Day 1: 20 reps,
performed as sets of 2 or 3, in as little time as possible
Day 2: 25 reps,
performed in the same manner, in as little time as possible
Day 3: 30 reps,
performed in the same manner, in as little time as possible
Day 4: 10 reps,
performed as sets of 1 or 2, in as little time as possible
Use 70-80% for the
first 3 days, and repeat the progression for as many weeks as you’re
progressing, but adding 5-10% to the working weight each week. When progress
halts, take a week off, then retest your max.
For this progression
however, the load used at the onset of the program should be 60%, not 70% or
80%, and the load would be increased by 10-20% each week, as opposed to 5-10%.
Another example in
which the deadlift is the exception is if it is being used as an assistance exercise
– generally an exercise like squats could be performed for sets of 4-6 reps as
an assistance exercise, using 80%, but deads in this case would only be
performed for 2-4 reps with a slightly lower relative amount (70-75%) because
of the demand. Or, a greater load (80-85%) could be used if performed for less
reps (1-2 reps in this case), since less reps are suggested anyway, so you may
as well reduce them further and increase the load.
Audible
The numbers above
not absolutes, and are simply staring points – just like where receivers, tight
ends, and running backs line up on the field to begin a play. The play is not
set in stone, it’s simply a starting point, to which necessary adjustments are
made, based on what the defense give you – in this case, your body, and it’s
response to the training, are the ‘defense’. If you like the matchup you see,
you run the play, meaning that if the starting points above seem to be
applicable to you, then go with it. But if you’re capable or either more, or
less, then make the necessary adjustments to maximize your chance of success.
If you have any
questions about the numbers presented in this article, feel free to contact me at ben@paramounttraining.ca. I'm available for
online consulting and personalized program design, as well as one on one
training if you are located in the Greater Toronto Area (GTA).
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