Restrict your weights
The next two situations are an all-too-common sight at my field, significantly for males. The primary is within the weightlifting space, and the second is in Metcons.
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1. Freshmen or early intermediates pushing their 1 RMs each week. Their makes an attempt typically end in missed reps and compromised approach, ingraining poor motor patterns and risking harm.
2. Relative newcomers utilizing too heavy Metcon weights. These athletes do the exercises too slowly and with poor type. Straight afterward, they rush to the Whiteboard to showcase that they “RX’d” the exercise.
In case you are responsible of both, please cease and go away your delight outdoors the field. Cease pushing for private data in case your approach will not be strong and you retain lacking weights. Failing a carry a number of instances will ingrain poor motor patterns and make it tougher so that you can progress. And don’t use weights in a Metcon that sluggish you all the way down to turtle velocity and compromise type, simply to tick the “RX” mark.
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Cut back your 1 RM makes an attempt
A very good answer to the primary state of affairs is to combine up your weightlifting intensities by various the variety of repetitions in every set. This reduces your threat of harm throughout the heaviest lifts. Moreover, it permits you to prepare extra typically and with larger quantity with out overtaxing your physique. Lastly, it’s going to end in good approach and type, as you’ll ingrain higher approach than with the only lifts. All these advantages translate to larger enhancements within the long-term.
Nevertheless, it’s nonetheless helpful to trace efficiency over time. A very good software for doing that is to make use of 1 rep max equivalents. This lets you translate units with totally different repetitions right into a single scale the 1 rep max (1 RM). For instance, for those who prepare the identical carry twice as soon as with units of 5 reps and the second time with units of eight reps you may translate each weights into 1 rep max equivalents to check your classes or select applicable weights.
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The commonest method to do that is with the Brzycki method. Named after its creator Matt Brzycki, this method converts a weight lifted for any variety of repetitions into its 1 rep max equal. Right here is the method:
To be able to make it simpler so that you can make the conversions, I’ve included a desk with the method used to transform any weight into the totally different rep schemes. Don’t use it for greater than 10 reps although, because the method turns into much less correct because the rep quantity will increase.
As an instance, let’s say you might be coaching the again squat. You possibly can at present carry 300 lb. for Three reps. This implies your 1 RM is 300 lb. x (36 / (37 – 3)), or 300 lb. x 1.06 = 318 lb. As an alternative of pushing to carry 330 lb. as soon as within the subsequent set for a private file (PR), you possibly can as a substitute carry the identical weight once more, however for four reps. This might even be a PR, since your new 1 RM is now 300 lb. x 1.09 = 327 lb.
In each instances the 1 rep max equal has elevated. The distinction is that your type shall be higher with the second strategy. This helps you ingrain high-quality motion patterns and lowers your threat of harm.
Along with smarter rep schemes for weightlifting, correct warm-up and mobilization may even cut back harm threat. Together with these in your coaching is crucial and may by no means be missed. Moreover, these parts not solely cut back harm threat but in addition improve your efficiency. So as a substitute of simply protecting them within the context of accidents, we’ll particularly go over the advantages of and ultimate strategy to every.
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