Review and Retrospective – Part 3By Mladen Jovanovic on 30/12/2019
Review is about demonstrating the performance while comparing it to expected performance or outcome/performance goals or objectives. Retrospective is about understanding and improving the process underlying performance (which can be considered analysis of the dose, current state and plan and how it affects the response). Read more...0
Review and Retrospective – Part 2By Mladen Jovanovic on 16/12/2019
Training dose and responses have been traditionally modelled and understood through the prism of Selye's GAS and Banister models. In this part you will learn another one that can be used to model 1RM in strength training.
Review and Retrospective – Part 1By Mladen Jovanovic on 07/12/2019
What happens after finished strength training phase? How do we integrate feedback collected? What is bias/variance decomposition? Find out in the following article.
Strength Training Manual: Planning – Part 6By Mladen Jovanovic on 16/11/2019
Differentiating between progression and variation can become cumbersome. In this part, I tackle this problem with two novel concepts: vertical and horizontal planning. These two concepts make planning of the strength training a breeze.
Strength Training Manual: Planning – Part 5By Mladen Jovanovic on 24/10/2019
This 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.
Strength Training Manual: Planning – Part 4By Mladen Jovanovic on 10/10/2019
Linear 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.
Strength Training Manual: Planning – Part 3By Mladen Jovanovic on 18/09/2019
This 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".
Strength Training Manual: Planning – Part 2By Mladen Jovanovic on 06/09/2019
What 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.
Strength Training Manual: Planning – Part 1By Mladen Jovanovic on 24/08/2019
What 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.
Strength Training Manual: Prescription – Part 3By Mladen Jovanovic on 02/08/2019
How 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.