Strength Training

  • Horizontal~Vertical Variations in Strength Training

    By Mladen Jovanovic on 05/06/2015

    If you are interested in Daily Undulating Periodization, strength training, variability and periodization in general, you will find this video interesting. I welcome all the comments and critiques.

  • Strength Training Reps and Sets Schemes

    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…

  • 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).

  • 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

  • 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.

  • Some Great Findings and Ideas From Velocity-Based Strength Training

    By Mladen Jovanovic on 07/08/2013

    Some great findings and ideas from velocity-based strength training – I have been thinking more and more about velocity-based lifting recently as a method of prescribing load and volume for an individual. I have wrote couple of blog posts and article on this topic that you might want to read first:

  • Does Speed Work Work? My Response to Mike Tuchscherer’s Article [Part 2]

    By Mladen Jovanovic on 31/03/2013

    INTENSITY, LOAD, EFFORT, EXERTION… One thing I forgot to emphasize and explain in Load-Velocity profile (from now on L-V profile or L-V trade-off) was that all reps are done at MAXIMUM INTENTto lift as fast as possible (within technical limit). In another words EFFORT of each rep, at each LOAD was MAXIMAL.  In some strength circuits this…

  • Estimating 1RM Using Load-Velocity Relationship

    By Mladen Jovanovic on 16/11/2012

    Estimating 1RM Using Load-Velocity Relationship This article is originally written and published for Kinetic website. I wanted to thank Rob Shugg for posting it and the whole Kinetic Performance company for creating such an amazing tool – PowerTool/GymAware. Also, I hope that the article will bring some more  food for thought and stimulate more work in this direction. There...

  • Olympic Lifting Matrix

    By Mladen Jovanovic on 28/10/2012

    Olympic Lifting Matrix I was training with a friend of mine, playing with GymAware Pro (with a Web support and BTW I am AMAZED how powerful this tool is) while doing olympic lifts. We were talking about different variations of the Olympic lifting (excluding the jerk) and I tried to explain to my friend the two criteria for the...

  • Percent-based training vs. Auto-regulatory? Can they be complementary?

    By Mladen Jovanovic on 10/10/2012

    Percent-based training vs. Auto-regulatory? Can they be complementary? I have been writing recently on the behavioral aspect of exercise prescription (click HERE) and my ’quest’ to blend the pros of percent-based approach and auto-regulatory approach, while avoiding their cons. In the following table there is a short list I quickly made for the purpose of this article. Exhibit A...