Press Goal Pressed
It’s been a while since I’ve posted, mainly because we’ve finally taken the plunge with a Bodyology page on Facebook as it’s more interactive. However, I’ve had a few requests to update the blog from FB-avoiders & it’s also better than FB for longer content.
So, I’m pleased to say the 40kg stacked press is now hoisted:
One of the lessons hit home at RKC II was how much sub-maximal work is effective for strength. That means instead of trying to increase your maximum lift by trying to lift your maximum, do it by increasing your proficiency at sub-maximal weight. Wherever your limit is, training at that level is stressful & requires a lot of recovery before you can do it again well.
So, to reach 40kg most of my pressing practice has been in the 20-32kg range. The lack of fatigue has allowed me to perform more high quality repetitions than if I was struggling under a heavy load. Practising the movement until it’s efficient means the body knows what to do when faced with the bigger bell. My weekly heavy sessions have comprised very few reps, but the maximum weight has crept up from 34 to 36 to 38 to 40kgs over the last few weeks.
This philosophy of rarely approaching failure seems counter-intuitive to anyone bought up on school PE or the fitness tabloids. It is challenging to suspend those prejudices & assumptions that tell you a workout doesn’t count unless you can’t move for three days after. Remember, possibly the simplest yet most important of the RKC’s guidelines: strength is a skill.
Our personal clients will know the philosophy well from their sessions & in recent weeks we’ve used timed blocks of quality reps in the kettlebell classes too. It’s amazing how much work you can achieve over a period of time by never flirting with failure.
So, press goal pressed – time to set a new goal. I’ll aim to have a video of something heavier going aloft before long.
If you’ve set yourself targets but don’t seem to be getting nearer (or even further away) no matter how much you practise, it’s time to stop & have a think about how you’re going to get there. Questions & comments welcome as always.
