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Strength Training Manual: Planning – Part 5
By Mladen Jovanovic on 24/10/2019This is probably my favorite part of the book. In it I am reviewing 12 archetypal set and rep schemes: Plateau, Step, Reverse Step, Ascending Wave, Descending Wave, Ascending Ladder, Descending Ladder, Traditional Pyramid, Reverse Pyramid, Light-Heavy, Cluster and Cluster Wave.
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Strength Training Manual: Planning – Part 4
By Mladen Jovanovic on 10/10/2019Linear progression, linear periodization, daily undulating programs, medium-easy-hard, triple progression - who wouldn't be confused with all this strength training terminology. In this part I will give you a very simple tool that can help clearing up the planning confusion.
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Strength Training Manual: Planning – Part 3
By Mladen Jovanovic on 18/09/2019This part is where the fun begins. I explain the basics of the set and reps schemes by defining their "anatomy", organization of the exercises in the workout by reviewing a bunch of supersets, and provide a model for classifying set and rep schemes based on objectives, prescriptiveness, volume, toughness and "methodology".
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Strength Training Manual: Planning – Part 2
By Mladen Jovanovic on 06/09/2019What are Minimum Effective Dose and Maximum Tolerated Dose? Can they be objectively quantified and used when planning strength training? In this article I am explaining why they can't as well as what might be a better concept to use as forum for action.
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Strength Training Manual: Planning – Part 1
By Mladen Jovanovic on 24/08/2019What is training dose? What components does it consist of? How should it be estimated? Are subjective ratings such as RPE useless? How should training dose be distributed across time and toward different qualities? Find out in the following article.
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Strength Training Manual: Prescription – Part 3
By Mladen Jovanovic on 02/08/2019How do we aggregate the training dose? What are the pros and cons of different dose metrics? How do we predict 1RM from training data? What is “exertion load” metric, and why is it useful? How should the ballistic Load-Exertion table be adjusted? Find answers to these questions, and much more in the following article.
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Strength Training Manual: Prescription – Part 2
By Mladen Jovanovic on 21/07/2019In this part I will cover total system load vs. external load, how to compare individuals, percent-based approach to prescribing training loads as well as other prescription methods.
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Strength Training Manual: Prescription – Part 1
By Mladen Jovanovic on 30/06/2019Before diving deep into the planning section, it is important to understand the basis of the percent-based approach to strength training, particularly what these percentages are based upon, how to test 1RM and prescribe a training while using it as a reference point, how to compare individuals and other topics.
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Strength Training Manual: Exercises – Part 1
By Mladen Jovanovic on 01/06/2019What is the point of exercise classification? To impress girls with differentiating between exercises for the long and short head of the biceps muscle? To pass the biomechanics class exam? None of this, of course. The purpose of classification is not to create a place of things, but a forum for action.
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Strength Training Manual: Agile Periodization and Philosophy of Training
By Mladen Jovanovic on 05/05/2019Agile Periodization is a planning framework that relies on decision making in uncertainty, rather than ideology, physiological and biomechanical constructs, and industrial age mechanistic approach to planning.
