– https://www.instagram.com/davidwpacker/ (main acc)
– https://www.instagram.com/packer_sw/ (training acc)
180cm / 70kg / 17 y/o
Music:
– https://www.youtube.com/watch?v=MV_3Dpw-BRY
– https://www.youtube.com/watch?v=mYEy1dIGz5c
– https://www.youtube.com/watch?v=WwlYstABFSM
– https://www.youtube.com/watch?v=B_X9QS3V75U
Conclusions from trial & error:
– Train objectively:
Examples: Mark your resistance bands, adjust height of rings systematically (increase/decrease height of rings when doing consider friction when using pulley systems, follow a rep scheme eg Russian fighter pull-up program and increase load after 5-8 repetitions,
https://www.strongfirst.com/the-fighter-pullup-program-revisited/
– Don’t max out (max 1-2x a month) 80-90% intensity is ideal (50-70% for GTG)
– Keep strength training under 1 hour, each set less than15s (for RFD),
– Minimise exercise selection and strive for technical mastery
– Avoid imbalances and unlock ‘hidden strength’ by simulating elements that are well beyond your level (e.g. Carmona, Zanetti, (inverted) BC, FL-VC/RP etc).
– *Keep the form consistent*
– Become very comfortable in the eccentric 3-6s x1-3 (ideally with extra weight) before beginning assisted concentric work
– Use GTG method for 1-2 skills
– Add weight to regular bodyweight reps once you can do 5 reps w/ pauses. +1kg,1.25kg,1.5kg etc each week
– Make sure to use light loop bands (it should only one level up from where you are with your bw) as it’s easier to track progress
– Russian strength-skill training:
• Use low reps (1-3) to become efficient at maximizing recruitment during a short effort. No need to use maximal weights; 80-90% will be enough to maximize motor-unit recruitment. Focus on a small number of exercises and learn to do them extremely well. Become a technical master of a few key exercises instead of trying to do a little bit of everything. Combine isometrics, eccentrics and dynamics instead of separating them. E.g. Do FLPUS +/pulls and add holds on the last rep or in between reps. Isometrics should be done for 5-12s.
• Train your focus lifts frequently. Motor learning (technique, inter and intramuscular coordination) is best done through frequency, not volume or intensity. The key lifts should be done at least three times a week for maximum motor learning. (2-4x for any exercise)
• Use partial lifts or holds done in the strongest part of the lift to get your body used to handling very heavy weights. Overtime this will “convince” your body to allow you to use a greater percentage of your strength potential.
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