Everyone has their favourite training methods, their tried and true, the one they go to when they want to amp things up and push themselves to another level.
The only problem is no method works for everyone, nor does it work forever for every person. Often we find these methods that work for us are a solution to a weakness at a given time. But, what happens when you no longer have the same weakness?
We generally keep trying the same method that got us out of our slump last time, only this time it’s like trying to hit a square peg into a round hole. Sure you can try to force it but it would be much easier to simply change the peg.
So if you’re feeling stuck and need something to spice up your training routine and amplify the strength and muscle gains your making then keep reading as we take you through 5 of our favourite training methods.
Wave Loading
I first came across wave loading through a Charles Poliquin article close to 10 years ago. Since then I’ve seen it pop up in many places and recently it’s been a big hit amongst weightlifters through coaches like Travis Mash.
Essentially wave loading creates a post activation potentiation effect allowing you to lift heavier weights on the day which when completed over a training cycle helps you get stronger. Although there are many ways you can perform wave loading here’s a simple 2-wave method.
Wave 1:
5 Reps at 80%
3 Reps at 85%
1 Rep at 90%
Wave 2:
5 Reps at 83%
3 Reps at 88%
1 Rep at 93%
There’s plenty of variation you can use with reps and percentages based off your main goals but the premise is to use the first wave to excite the nervous system for the following wave.
Mechanical Drop Sets
I was introduced to mechanical drop sets by one of my mentors in training Ivan. He taught me a tonne about training and these were one of the methods that stood out that I keep coming back to over and over again.
Mechanical drop sets work by moving into a position that is easier to keep lifting once you reach fatigue, allowing you to accumulate more metabolic stress in a set than if you had stopped at failure. There’s three ways we generally perform this method, the first is changing the angle of the movement, the second is reducing the range of motion of the movement and the third changing the grip position
Here’s a couple of examples:
Changing Angle
A1) DB Shoulder Press x AMAP
A2) DB Incline Press x AMAP
A3) DB Bench Press x AMAP
Reducing Range of Motion
A1) Close Grip Bench Press x 5
A2) Close Grip Bench Press to a board or plate x 5
A3) Close Grip Bench Press to 2 boards or plates x AMAP
Changing Grip
A1) Snatch Grip Bent Over Row x AMAP
A2) Bent Over Row x AMAP
A3) Underhand Bent Over Row x AMAP
Contrast Training
Already strong but struggle to transition your strength into more athletic movements like sprints and jumps?
If you answered yes then contrast training might be a great fit for you. I first came across it from Joe Defranco’s youtube videos, and the best part of it is it’s really damn FUN!
It works by supersetting a high load movement like a squat with a high speed or power movement like a sprint or jump. The key here is that the heavy movement should be submaximal for sets of 2-5 between 70-85% followed by a 10 second rest before the athletic movement. After the athletic movement then you want to take a full rest to ensure you can keep outputs high from set to set. Depending on where you are in the season or training cycle they can be used as a general or specific power training tool.
General
A1) Back Squat 5x 3
A2) Sprint 5x 10m
Specific
A1) Heavy Sled Push 5x 5m
A2) Sprint 5x 10m
Density Training
Training on a time frame and want to get some work done without turning your session into a crossfit WOD? Density training is an awesome way to get a pump, burn a tonne of calories and build muscle.
How do you do it? Pick two non-competing movements lets say pull-ups and dips, pick a submaximal rep range (or you can use ladders, pyramids and all sorts of variations), then pick a time cap.
The aim is to then work your way through set after set without needing to break the set up. To start you won’t need long but as you fatigue the rest breaks will start to get a little longer.
My Favourite Density Set
12min cap
A1) Pull-ups x 5
A2) Dips x 5
Timed Sets
Lifting is often counted in sets and reps but the reps really are just a way of measuring tension on the muscle. More reps means more time under tension and building more time under sufficient tension builds muscle.
So when your looking at a set of 10, if you have 3 seconds on the eccentric, 1 second concentric you are getting 40s of tension. Instead of counting the reps which, when it gets tough let’s be honest everyone speeds them up, try putting a timer on for 40s and keeping the muscle moving under tension until the timer hits.
Try to stick with times of 45s to 90s if you really want to make it burn.
Choose Your Method, Stick To Your Principles
So there’s 5 training methods for you to spice up your training and spark some intensity.
Just remember that although there are many methods ensure you stick to the basic principles of progressive overload and specificity to your goals.
If you enjoyed this article make sure to check out our top 5 assistance lifts for the deadlift and our training methods to improve sprinting and jumping power