Tuesday, 11 May 2021

Sample Upper Body Training Program: General Physical Preparation (GPP)

 Now that you’ve had a look at some lower body programming by THP, let’s have a look at how we program an upper-body day for the GPP.


Click the exercise name for a full description of how to perform the movement.


Day 2 Week 1:


A1. Chin-Ups Neutral Grip + Max Eccentric 3x MAX reps

A2. Overhead DB Press Seated Unsupported Neutral Grip 3x10-12


B1. Single Arm DB Row Neutral Grip 3x10-12

B2. Seated DB External Rotation on Knee 3x10-12


C1. 45 Degree Incline DB Curl Supinated Grip 3x10-12

C2. Decline Lying Triceps Extension Neutral Grip 3x10-12


Notes:

· For chin-ups, do as many reps as you can and on the last rep do a maximum eccentric.

Wednesday, 5 May 2021

EQI's - Stretching Without Stretching

 Eccentric Quasi Isometrics (EQI’s), also known as loaded stretching, is a stretching tool without having to really do any stretching. You can use them for hypertrophy gains, improving performance and to prevent injuries.


It involves putting your body into a position you are struggling to get into by adding load in this position.


You are basically stretching your muscles while contracting them.


For any given movement, you will go into the eccentric portion and stay they for as long as you can. As time goes on, you will fatigue and as a result, your range will increase.


For example, if you are struggling to get into the bottom position of a squat you would use a DB or KB and hold it against your chest (like a Goblet squat). You will go down into the squat position (as low as your current range will let you go) and hold. Over 30-60 seconds or so you will notice your hips getting lower to the ground.



You may not be able to hold for this amount of time so you may need to build it up. Ideally, you want to be in this position for up to 60 seconds for 2-4 sets in general.


For hypertrophy, you want to be holding for 45-60 second for 2-4 sets.

For performance, you want to hold for 30-45 seconds for 2-4 sets.

For injury prevention, you want to hold for up to 3 minutes in total.


Give it a go and watch your performance improve.


Resources:


https://thibarmy.com/loaded-stretching-one-powerful-versatile-training-method/

Tuesday, 4 May 2021

Sample Training Program: General Physical Preparation (GPP)

 Ever wanted to know what a training program from THP looks like?


Now is your chance to get an inside look at how we program for optimal performance.


Click the exercise name for a full description of how to perform the movement.


Day 1 Week 1:


A1. DB Split Squat Front Foot Elevated 3x10-12

A2. Unilateral Lying Leg Curl Toes In/Plantarflexed 3x10-12


B1. DB Step Up Mid Shin Height 3x10-12

B2. 45 Degree Back Extension Hands Behind Head 3x10-12


C1. Poliquin Step Up 3x12-15

C2. Standing Calf Raises BB On Back 3x15-20


Notes:

· Use a 10-15cm plate to elevate the front foot for split squats.

· If you don’t have access to a lying leg curl, use a seated or standing leg curl.

· Use a 20cm plate to elevate the heel and 5cm to elevate the toe for Poliquin step-ups.

Thursday, 22 April 2021

Training Frequency

 "The more quality work you do in training, the more your whole body – muscles, nerves, organs, everything – experiences a demand to adapt.


These adaptations lay the base for future peaks in strength.

You can tolerate harder training, even as the training itself builds strength. Volume is part of the answer but not, by itself, the goal.


A lifter training with 50,000 pounds each week can split it over two workouts for 25,000 pounds each day – sustainable, but each of those monster sessions leaves him a wreck for several days.


There’s a limit to how much you can do in a single workout, and even if you have time for two to three hours of training, long and volume-heavy workouts aren’t always ideal. But divide that over five workouts and now he’s only handling 10,000 pounds each session.


Much shorter sessions, much easier on recovery from day to day. Training frequency lets you break up those long sessions into manageable bites, and the volume becomes a consequence of regular practice.


With months and years of gradual improvements, this lifter will be handling far higher net volume – tonnage per week – than he ever could in one or two sessions.


More workouts mean more opportunities to practice under weights without the boredom and exhaustion of three-hour workouts.

You get in shape through sheer repetition and consistency. Strength is about skill, teaching your brain how to handle both a movement and a maximum weight, but it's also about building your body’s capacities."




- Matt Perryman from Squat Everyday