September, 2013 - Complementary Training

• # Intensity-Effort Table for Strength Training

By Mladen Jovanovic on 25/09/2013

Continuing on my rant on three parameters of intensity in strength training I decided to update my Percent-Repetition Chart from August, 2012 that seems to be quite popular (I have seen it in couple of blogs and some recent books – I don’t mind – au contraire – I feel pride).

• # Three I’s of Intensity in Strength Training

By Mladen Jovanovic on 23/09/2013

Coaches, and especially researchers should take into account all three parts of prescribing and quantifying Intensity (Intensity together with Volume provide LOAD; but I will leave different ways of quantifying Volume for another rant) to avoid confusion and provide precision. This could be done with monitoring velocity of the lifts as well and I urge researchers reading this to...

• # UPDATE: Percent-based to velocity-based converter 2.0

By Mladen Jovanovic on 17/09/2013

I have updated Percent-based to velocity-based converter to include conversion from velocity-based to percent-based approach using load-velocity profile and %1RM-max reps profile. This is important since it allows coaches to get easier ‘grip’ on velocity-based approach and how it could be used and converted.Here is the screen shot

• # Percent-Based to Velocity-Based Converter 2.0 [Excel Workbook + Video Tutorial]

By Mladen Jovanovic on 03/09/2013

“Nothing Is More Practical Than A Good Theory” – In the following video I am explaining how to use Excel converter to convert percent-based programs to velocity-based programs based on lifters load-velocity profile for a given movement.

• # How to Track 1RM Without Actually Testing It?

By Mladen Jovanovic on 02/09/2013

Introduction – There are two main methods for estimating 1RM of an exercise: (1) to build up to true 1RM lift and (2) to estimate 1RM from reps-to-(technical)-failure  with sub-max weight using various formulas and tables.

• # Using Absolute vs. Relative Velocity Zones [Random Thoughts on GPS]

By Mladen Jovanovic on 01/09/2013

Using Absolute vs. Relative Velocity Zones Suppose you are coaching two distance runners, one with MAS (Maximum Aerobic Speed) of 18km/h and one with MAS of 21 km/h. The former is definitely more aerobically fit and would crush the latter in most middle to long distances (taking into account that threshold is proportional to MAS)....