by The Effect of Distance Traveled on Programming – CLICK HERE
So a very popular post I made a while back covered the “why” behind high rep deadlifts and who they work for. What this really came down to is factoring distance traveled into the volume equation. In my opinion, distance traveled is one of the most important aspects of individualizing training. So I wanted to expand on this more and cover how this can affect all lifts on both ends of the spectrum. So in my latest YouTube video, I go into full detail on the effect distance traveled has on programming. Height, bodyweight, limb lengths, sex, high arch vs. no arch, sumo vs. conventional, and many other variables play into an individuals distance traveled per repetition on each lift. And fortunately we actually have a couple studies that have really broken this down for us, so I take a look at both of those and see the variance in repetitions people can perform at given percentages. From there, I discuss the “better” volume equation and how that accounts for why we see such disparity between some lifters and the rep ranges they respond to. And then taking that concept, I develop personalized percentages charts for what the possible outliers of distance traveled, short versus long, would look like if we accounted for this. From there, I show how using this concept can give an idea of the rep ranges certain lifters respond to and how that is implemented within a couple of my athletes programs. And then lastly, I give the synopsis of what this means for your deadlift, squat, bench, and total workload based on your individual leverages, technique, and body type.
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