Author Topic: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)  (Read 15591 times)

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pelham32

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Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
« Reply #45 on: October 08, 2012, 05:52:32 pm »
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I wish I understood this when I first started training 7 years ago. It seemed like all I learned was strength and conditioning dogma that anything over 5 reps was useless for an athlete. That stuck with me even until last year. Now I'm understanding the beauty of high rep training and being able to stimulate all the motor units, without the psychological fatigue and joint stress heavy lifting brings.
« Last Edit: October 08, 2012, 07:10:06 pm by pelham32 »
Goal

windmill consistently/ touch top of the square consistently



weight= 193
height= 6'3 1/2
highest touch= top of the square, which is 11'4

Raptor

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Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
« Reply #46 on: October 08, 2012, 06:16:47 pm »
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Anything UNDER 5 reps? Typo, right?

pelham32

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Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
« Reply #47 on: October 08, 2012, 07:10:47 pm »
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good catch  :ibjumping:  , yes it was
Goal

windmill consistently/ touch top of the square consistently



weight= 193
height= 6'3 1/2
highest touch= top of the square, which is 11'4

adarqui

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Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
« Reply #48 on: October 08, 2012, 07:42:21 pm »
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I wish I understood this when I first started training 7 years ago. It seemed like all I learned was strength and conditioning dogma that anything over 5 reps was useless for an athlete. That stuck with me even until last year. Now I'm understanding the beauty of high rep training and being able to stimulate all the motor units, without the psychological fatigue and joint stress heavy lifting brings.

nice.. ya higher rep squatting is misunderstood.. absolutely nothing easy about trying to hit 20 with your ~12RM for example.. that stuff is brutal, but it's damn effective.. makes me feel crazy-bouncy.. also puts on mass very quick.

you still high reppin`?

D4

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Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
« Reply #49 on: October 09, 2012, 04:12:00 am »
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Hey Adarq, I was wondering if I can progress STRENGTH (+vert) by trying to improve my 225lb rep max.  I tried to hit as many reps as possible using your method, and rest/breathing and pumping out a rep and stuff, and only got to 13 reps.  If I trained to go from 225x13 to 225x20, will that make me stronger?  vertical wise?

for sure you could..

as you improve your 20, your strength goes up.. if strength improves relative to bodyweight, you'll see gains.. 20 rep squats can put on some serious strength and mass. I would hit your 20 after you hit a few work sets of a higher weight.. 20's are good 'finishers'.



Been doing 20 rep squats for 2 weeks now.. Got to say, it's more of a mental challenge than a physical one!

definitely mental but pretty physical too..  nothing is harder, imo.

how'd that end up going D4? how long did you do them, why did you stop? im just assuming you stopped since most people will stop hehe.

peace

LOL, reply in 1.5years.

Anyways, it was pretty nice. I enjoyed upping my 20 rep finisher sets by 5 lbs a week and really getting that volume in there.  I don't remember how long I did them, but I stopped because they just made my overall soreness too much.  I couldn't have any jump/plyo sessions for at least 72hours of resting, 96 hours for max effort.
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

vag

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Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
« Reply #50 on: October 09, 2012, 08:57:08 am »
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Adarqui , it seems that going heavy (3x5 near failure) reflares my quad issue. I am considering to switch my squatting to higher-rep to avoid that.
So now i am going like 5RM on Monday , 3x5 same load on Friday , increase 2,5 kg , continue. Would lower load / higher reps cause less stress? I am thinking to switch to Lances intensity/volume alnternating scheme , so i would go for a heavy 3 or 5 reps on monday ( or MSEM ) and then 3x4*8-10 on Friday. What are your thoughts , mostly regarding possible stress on my quad?
woot

adarqui

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Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
« Reply #51 on: October 09, 2012, 09:24:56 am »
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Hey Adarq, I was wondering if I can progress STRENGTH (+vert) by trying to improve my 225lb rep max.  I tried to hit as many reps as possible using your method, and rest/breathing and pumping out a rep and stuff, and only got to 13 reps.  If I trained to go from 225x13 to 225x20, will that make me stronger?  vertical wise?

for sure you could..

as you improve your 20, your strength goes up.. if strength improves relative to bodyweight, you'll see gains.. 20 rep squats can put on some serious strength and mass. I would hit your 20 after you hit a few work sets of a higher weight.. 20's are good 'finishers'.



Been doing 20 rep squats for 2 weeks now.. Got to say, it's more of a mental challenge than a physical one!

definitely mental but pretty physical too..  nothing is harder, imo.

how'd that end up going D4? how long did you do them, why did you stop? im just assuming you stopped since most people will stop hehe.

peace

LOL, reply in 1.5years.

ya im a pro, replied like it was posted yesterday.

:F



Quote

Anyways, it was pretty nice. I enjoyed upping my 20 rep finisher sets by 5 lbs a week and really getting that volume in there.

nice!


Quote
  I don't remember how long I did them, but I stopped because they just made my overall soreness too much.  I couldn't have any jump/plyo sessions for at least 72hours of resting, 96 hours for max effort.

ya some people just can't shake the soreness.. not sure why my legs eventually adapt to the point where soreness is barely noticeable.

if you can't shake the soreness, they def are still good in bulk/strength focused phases.

pC!