Strength is a skill 💪📈
Week 1:
2 sets of 3 each side. Daily!
1️⃣ Single arm push up with hands elevated
2️⃣ Pistol squat to a box (touch and go)
– over the next several weeks I will gradually increase the volume (example 3 sets of 3 reps)
Once these variations become easier than a 6/10 I will progress to lower surfaces until I am on the ground.
Regression: (Remember, hardest thing you do well!)
3 sets of 5 seconds
1️⃣ Single arm plank (picture)
2 sets of 3 reps each leg
2️⃣ Single leg pistol box squats (reset at bottom)
Notice, I only chose two skills to focus on improving, my rep count is very low so each rep can be high quality. This will allow me to practice very frequently (Daily) and stay fresh. Finally I will practice and fluctuate the variation of these two skills.
This is a method of training called Grease The Groove (GTG) training from @strongfirst Pavel Tsatsouline and is great for practicing skill development
There are 5 keys to GTG training
1️⃣ Focus
– the fewer drills you practice the better you get
2️⃣ Flawless
– Practice must be perfect! The number 1 🔑 is high muscular tension as opposed to fatigue. So keep the reps low! Less than 5!
3️⃣ Frequent
– The more often you practice the better you get
4️⃣ Fresh
– You should always feel stronger after your training than before you started
5️⃣ Fluctuating
– train the same but different. By practicing variations of the same movement it will help us understand the intricacies of the skill and improve rate of learning