Geoff Neupert
YOU ARE MADE TO BE PHYSICALLY STRONG.
Well, consider changing the following:
The load
The reps
The sets
The rest periods
The tempo of the exercise (slow negative on the Press, for example)
The order (All Cleans, then Presses - a complex)
“For context, a year ago at sixty one I had trouble getting up off the floor on one side of my body - glute wouldn't fire, and some weak posterior lower back muscles. A year ago was when I decided the party was over and I had to get very serious about moving heavy objects or become old and brittle. Too much time behind a computer, and more recently behind a computer and a road bike. Made 2024 my year of being strong first."
1- Autoregulation
Simply stated, autoregulation is a performance method that flexes or adapts to the individual using it. Use intra-workout and intra-set performance
2- Load Variability
Around 1996, my weightlifting coach and mentor, Alfonso Duran, showed me his favorite loading parameters from Prof. A. Vorobyev’s work.
3- The RM (Repetition Max)
As a competitive lifter, I have always trained for a RM - usually a 1RM - the most / greatest amount of weight I can lift one time.
1- Moving up a bell size:
Typically, I use a 10x5 - 10 sets of 5 - in 20 minutes - as a test to know that a client (or myself) “owns” a KB - especially for a combo lift (two lifts in one - the C+P) or straight up “Grinds” for strength work.
2- Moving to a More “Advanced” Exercise:
For example - moving from the 2H Swing to the 1H Swing.
3- Moving To The Double Lifts:
Once you hit the “benchmarks” in the previous two sections, you’re physically ready to move to the double KB lifts.
Well, I don’t know about “EVER” - you’d have to be the judge of that.
Sure, there’s “Simple” and there’s “Sinister” -
Simple = 10x10 Swings every 30 seconds with a 32kg and 10 Get Ups on the minute for 10 minutes
Sinister - 10x10 Swings every 30 seconds with a 48kg and 10 Get Ups on the minute for 10 minutes.
Both sound incredibly boring to me, which is why I’ve never done either.
The past 3 years I’ve used this time of the year heading into my birthday to hunt and conquer new PRs. 2024 was no different. But not everyone experiences that.
In fact, many guys (and girls) look back over their year at this time of year and are disappointed at their lack of progress.
In order to lose body fat, you have to be able to do work.
And in most cases, A LOT of work.
Problem is, if you’re not strong, you can’t do work - let alone a lot of work.
So, get started and keep focusing on training for strength, add in some “conditioning,” and as long as you’re not eating like a pig, you’ll watch yourself slowly transform.
Hard to believe it will be 20 years ago next month when the bottom dropped out of my training life.
I tore the labrum in my right hip, and could barely walk. I ended up ruining a family vacation to Kauai, Hawaii because it was so bad. All the things I loved to do, I could barely do.
