This is a fun little present from friend and reader, John Karrasch. Enjoy!
Easy Strength Notes
• ES and EES are a bit different but similar. 40 day workout falls under even easier strength.
• The impact of strength training on success in sports really depends on the sport!
• Spend time thinking about the actual impact of strength training in your sport.
• "Do no harm" is often disregarded. DFYU.
• Practicing the specific w/o the general usually leads to short term gains followed by injuries. See plyos w/o a good strength base...
• Safety, simplicity, basic movements, all aroundness, strength carryover
• If trying another sport as an adult treat it as a noncompetitive activity. You can only serve one master.
• Must find optimal compromise of strength, power, endurance, skill for each sport.
• Aerobic conditioning has value for all athletes, but dose varies.
• Swings are a great safe alternative to traditional plyos
• There is value in bilateral and unilateral lifts and bodyweight exercises.
• 80% on your sport, 10% strength, 10% everything else.
• Kids are the ultimate generalist. Concentrate gains on competition and strength Don't spread yourself too thin. Do your sport and get stronger!
• Getting strong is easy, so do it the easiest way possible.
• For self trained athletes, some level of coaching has value. Don't totally go it alone
• "A chain is only as strong as its weakest links" Get screened and tested.
• Strength regimen must deliver great strength gains without exhausting the athletes energy or time. These are park bench programs.
• ES Guidelines: 2 or 3 big bang exercises. Lifts 2-3 x a week. Reps in 1-5 range, emphasize doubles and triples (4 or 5 creeps into hypertrophy). Volume 10 reps a session or 6 singles. Rest around 5 minutes between sets. Train 80-95% 1RM, keep one or two reps in the bank. No all out maxes. Vary intensity every workout. Don't stop in season but cut volume by two thirds to one half or possibly switch to 2 workouts a week instead of 3. Finish workout feeling stronger than when you started. Get over the pump and burn mentality.
• EES guidelines: It is organized grease the groove. 40 day workout fits in here. Uses 40 to 80% 1RM. Stop sets very far from failure (maybe 10 reps with one you coulda done 20 reps). Increased frequency, up to 5x weekly. Allows some higher reps, up to 10. Allows very short rest periods. For 40 day workout do 5 exercises and focus on 2x5 reps usually for push, pull, DL, swing (20-50 reps) and ab wheel (1 set of 5). Saves the energy for the sport. Justa DL and some other plans fall under EES also.
• Plyos are important once many other things are in place, including double BW squat, high technical skill etc.
• The heavier the sport implement, the more power gains and athlete can squeeze out of more strength training and vice versa...think pitcher vs shot putter.
• Steve Maxwells fave KB drills to loosen up are halo drills, goblet squats, and windmills.
• Trust the experts who have excelled in your sport before you
• Be careful mixing up sport specificity and strength training. If you aren't sure do your sport and get stronger in the basic lifts and movements. Skip all the junk.
• Peaking and periodization don't really work. Proof? Olympics! Another benefit of simply doing sport and EES.
• Daily monitoring of athlete helps. Weight , RHR, hours slept. Recovery index from Dick Brown. RHR 10% above normal watch for fatigue.
• The goal is to keep the goal the goal. Steal others paths who have already done well. 80% of time on sport, 10% strength, 10% correctives and other voodoo you think helps. Most of year should be devoted to "punch the clock" workouts in a series of ES or EES cycles. In fact, this could possibly be the only training an athlete needs.
• For yearly planning write out goals and dates, and a general plan based on what has worked in the past and what has worked for others. Acknowledge times of year you cannot train much.
• Consider CNS tap test to monitor training.
• Make checklists and follow them. Keep your brain free.
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