Author Topic: length-tension-motor-pool SINGLES Sessions (LTMP-SINGLES)  (Read 2229 times)

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adarqui

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length-tension-motor-pool SINGLES Sessions (LTMP-SINGLES)
« on: March 25, 2011, 09:17:55 pm »
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Ok so, we have LTMP-VOLUME (other blog post) and now LTMP-SINGLES. Keeping this real short, basically, instead of hitting a warmup with 30% and then just getting right into a 60-80% lift x Failure, this session has you doing a work up of singles after the 30% warmup, for example:


Light stretching, ~15 min
Light interval sprints: 10x
Half squat: 30% x 10, 60% x 1, 70% x 1, 80% x 1, 85% x 1, 90% x 1, 95% x 1


etc...

You can use MSEM clusters in there also, so working up to an MSEM 1 x 2-4 @ 90-95% on singles, ~30-60s rest between reps.

The reason for LTMP-SINGLES now, is, need a very low volume high intensity type of session, because at times during this LTMP training, the body feels amazing and is giving you PR-level force production so, sometimes you'll want to try and take advantage of it. Also, these sessions are very low volume, nice to switch it up sometimes to give the body a break from volume, which can be tiring to people who aren't used to it.

Figuring out when to use LTMP-SINGLES and LTMP-VOLUME is up to you, i'd spend most of my time with the volume sessions, but when you're feeling really good, taking advantage of your new strength can be fun so hit up some singles and get after it.

If you were to use LTMP seven days a week, i'd use singles ~2d/week and volume ~5d/week. Rotating through different exercises for the LTMP-VOLUME session can keep you from feeling stale, ie rotating through half squat, rdl, pin squat, ghr, etc. For LTMP-SINGLES sessions, you'll want to use only the big exercises, squat, half squat, deadlift, pin squat, etc, no need doing singles with calve raises/ghr etc.

short blog, but we're building a framework, updated the LTMP-VOLUME blog a little bit.

As always though, listen to your body and use good judgement with these methods if you plan to utilize them.

peAce!






Example from my journal, check the bolded line for when I used LTMP-SINGLES:

- 03/08/2011: 3 sessions of pin 6 squat: 225 x 5 {6pm, 7pm, 10pm}, one heavy half squat session also
- 03/09/2011: 4 sessions of pin 6 squat {3:30pm=225x5, 5:30pm=225x5, 2am=245x5, 4am=225x5}
- 03/10/2011: 2 sessions of pin 6 squat {11pm=225x10, 12:30am=225x10}, 2 heavy half squat sessions also
- 03/11/2011: 3 sessions of pin 6 squat {6pm=225x10, 9pm=225x10, 1am=225x10}
- 03/12/2011: 3 sessions of pin 6 squat {6pm=245x5, 9pm=245x5, 1:40am=245x5}
- 03/13/2011: 1 session of pin 6 squat {10am=225x5}, dunking, heavy squat session at night
- 03/14/2011: 3 sessions of pin 6 squat {7:30pm=135x10,225x5,275x5,295x1,315x1, pullups=10}, {11:30pm=135x8,225x5,275x5,295x1,315x1, pullups=8, prone-reverse-hyper=100}, {3am=prone-reverse-hyper BW@5x50, 135x8,225x5,275x5,295x1,315x1, pullups=10}
- 03/15/2011: 4 sessions of pin 6 squat {6pm=225x5, 2am=225x10, 3:30am=225x10, 5am=225x10}
- 03/16/2011: 2 sessions of pin6 squat {9pm=135x8,225x15,  12am=135x8,225x15}
- 03/17/2011: 3 sessions of pin 6 squats {9pm=135x8,245x10  2:30am=135x8,245x10  5am=135x8,245x12}
- 03/18/2011: 3 sessions of pin 6 squat {7pm=interval-sprint+135x10,245x1,265x10  11pm=same,but 265x8   3:30am=same,but 265x10}
- 03/20/2011: 4 sessions of pin 6 squat (VERY CLOSE STANCE), {6pm HIGH-FREQ{135x8,245x1,265x14, pullups=10, calf-raises=135x20}, {7:15pm HIGH-FREQ{very-close-stance-squat=135x8,185x20,  pullups=10,  calf-raises=135x20}, {12:30am HIGH-FREQ{interval-sprintsx10, very-close-stance-squat=135x8,225x15  pullups=13, calf-raises=135x25}, {4am HIGH-FREQ{interval-sprints=x10, very-close-stance-squat=135x8,245x1,275x10, pullups=10, calf-raises=135x25},
- 03/21/2011: 4 sessions of pin 6 squat {6:30pm HIGH-FREQ{135x8,245x1,275x1,285x10, ng-pullups=13, calf-raises=135x20}, {8:30pm HIGH-FREQ{135x30}}, {2:30am HIGH-FREQ(interval-sprints=15(5 of those ME 20yard), very-closy-stance-squat=135x8,245x1,295x1,315x5, ng-pullups=12, calf-raises=135x20}},{6am HIGH-FREQ{normal-stance=135x8,225x20, wide-calf-raises=135x20}}
- 03/22/2011: 3 sessions of pin 6 squat {6pm HIGH-FREQ{normal-stance-squat=135x8,245x1,275x10, submax-calf-raises=135x10}}, {8pm HIGH-FREQ{135x8,245x1,275x10}}, {4am HIGH-FREQ{interval-sprintsx10,short-ME-sprintsx5,close-stance-squat=245x15}}
- 03/23/2011: 2 sessions of pin 6 squat {7pm LTMP-SINGLES{normal-stance=135x8,225x1,245x1,275x1,295x1,325x1,345x1,375xFAIL,375x1,385x1}}, {3:30am LTMP-SINGLES{completely-stiff-leg-submax-hops=4x50, normal-stance=135x8,225x1,245x1,275x1,295x1,325 MSEM @ 1,1,1,1}
- 03/24/2011: 4 sessions of RDL {LTMP-VOLUME{rdl=95lbx40, ng-pullups=10, toes-in-calf-raises=45lbx40}, {LTMP-VOLUME{rdl=45x15,135x20, ng-pullups=10, calf-raises=45x40}, {LTMP-VOLUME{rdl=45x15,95x40, ng-pullups=10, calf-raise=45lbx40}, {LTMP-VOLUME{rdl=45x15,135x5,155x5,185x10}

Raptor

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Re: length-tension-motor-pool SINGLES Sessions (LTMP-SINGLES)
« Reply #1 on: March 26, 2011, 08:14:56 am »
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What about alternating them?

For example, I could do the volume thing when I'm not going to dunk afterwards, and the intensity thing when, after leaving the gym, I'm going to head out to the park to dunk.

So it could be like:

Monday: Volume
Tuesday: Intensity + dunk
Wednesday: Volume
Thursday: Volume
Friday: Intensity + dunk
Saturday: Volume
Sunday: Intensity + dunk

zgin

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Re: length-tension-motor-pool SINGLES Sessions (LTMP-SINGLES)
« Reply #2 on: March 26, 2011, 12:33:18 pm »
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raptor you still need to get in your normal sessions 2x a week. LTMP sessions should not replace your normal training, it is there as extra recovery/enhancement. and why dunk after gym??
37.5

Raptor

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Re: length-tension-motor-pool SINGLES Sessions (LTMP-SINGLES)
« Reply #3 on: March 26, 2011, 07:13:29 pm »
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raptor you still need to get in your normal sessions 2x a week. LTMP sessions should not replace your normal training, it is there as extra recovery/enhancement. and why dunk after gym??

Oh yeah, I will. I will squat 2 times per week, 3x5, in the evening/night.

Dunk after "gym" because it makes sense to follow a more intense/low volume squat thing with a dynamic thing like jumping.

adarqui

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Re: length-tension-motor-pool SINGLES Sessions (LTMP-SINGLES)
« Reply #4 on: March 26, 2011, 07:17:58 pm »
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What about alternating them?

For example, I could do the volume thing when I'm not going to dunk afterwards, and the intensity thing when, after leaving the gym, I'm going to head out to the park to dunk.

So it could be like:

Monday: Volume
Tuesday: Intensity + dunk
Wednesday: Volume
Thursday: Volume
Friday: Intensity + dunk
Saturday: Volume
Sunday: Intensity + dunk

you could definitely do that, as long as the LTMP-SINGLES sessions don't result in grinder/strainer singles, which they shouldn't based on the 'method', you'll be fine.. so ya, that should be fine! I feel good after singles or volume, doesn't matter which, as long as the singles are "completely relaxed no psyche up, no grinding", then i feel great..

interested to see how it goes.

peace!