By Mladen Jovanovic on 24/06/2014
What’s the point behind using START and STOP velocities to prescribe strength training instead of using percentages and reps (or rep ranges) and even RPE system? Is the complexity worth it? What do we gain?
How to Create Individualized Exercise Profile in Strength Training? Part 4: Velocity/Exertion ProfileBy Mladen Jovanovic on 20/06/2014
In the previous installment we dealt with creation of individualized rep-max profile. In this part we will deal with one concept that I like to call Velocity/Exertion.
I am pretty sure NO ONE has ever written about it before – nor in books, nor in research papers, nor it online blogs and forums (if someone did, please correct me).
By Mladen Jovanovic on 16/06/2014
In the previous installment we dealt with analysis of progressive 1RM test, and we got Load/Velocity profile. One thing that is important from Load/Velocity profile, from velocity-based strength training standpoint is MVT, or minimal velocity threshold, which seems to be pretty similar between athletes and ‘within’ athlete (i.e. over time for a single athlete).
By Mladen Jovanovic on 12/06/2014
I am repeating the data from the previous part before I start with the analysis and visualization. As you can see my 1RM in bench press with ~2-sec pause is 117.5kg and Ivan’s is 140kg.
By Mladen Jovanovic on 08/06/2014
When it comes to traditional strength training prescription (a.k.a percent based approach) one uses his latest 1RMs and prescribe 3 to 4, or longer strength training cycle using percentages and reps (e.g. Week1: 5×5 w/80%, Week2: 5×5 w/82.5%, Week3: 5×5 w/85%).
By Mladen Jovanovic on 04/06/2014
In this article I have presented something that’s called “summated microcycle”, the solution I first read about in Total Soccer Fitness by Ian Jeffreys.
By Mladen Jovanovic on 30/05/2014
I will use this installment to share some thought on “Recovery mini-block”, which is one of four parts of microcycle: recovery, load, taper and game. I will focus on starters (see concept of functional groups in previous installments: starters, bench, reserves) and focus on one game per week, although this discussion can expand to two games per week as...
By Mladen Jovanovic on 27/05/2014
Stats Playbook: What is Anscombe’s Quartet and why is it important? The following paragraph is take from Wikipedia “Anscombe’s quartet comprises four datasets that have nearly identical simple statistical properties, yet appear very different when graphed. Each dataset consists of eleven (x,y) points. They were constructed in 1973 by the statistician Francis Anscombe to demonstrate both the importance...
By Mladen Jovanovic on 24/05/2014
Regardless of your training objectives (increasing strength in specific lifts, increasing strength overall, bulking up, leaning out, rehabilitation, maintenance, etc), key training parameters (intensity, volume, frequency, density) could be varied and progressed on different time scales.
Certain variations and progressions in training parameters are more suited toward different training objectives, but there exist commonalities between them that we will focus…