Throughout training we are utilizing multiple tools and strategies to help manage fatigue. In particular, as we push intensity and volume throughout a block, we get to a point in the fitness vs fatigue model where fatigue surpasses our fitness level, and we must implement some type of strategy to help return fatigue to a manageable level while maintaining fitness. The typical tool people use are deloads, but a common strategy being used more regularly in modern programming is wave loading. The definitiion of wave loading used to be more applied to block structure and the idea of wave loading rep schemes, such as the infamous 5/3/1. But the definition I am using here is as a strategy to taper fatigue without having to use the typical deload week to end a block. In my latest YouTube video, I break down what wave loading is and how we can implement this model within our training. I take a look at the reasons to wave load in comparison to deloading, and where wave loading can be of benefit for specific lifters. And lastly I go into detail in how to wave load, showing the 3 different models of wave loading I implement for my athletes and how to adjust based on their individual response. Check out the link above to view!

Simple Setup Tip To Eliminate Over-Tucking The Elbows

Especially for the modern wider grip and higher arch bench presser, we tend to heavily bias into an internally rotated grip and shoulder position on bench press. Most people reading this are likely familiar with the idea of a more internally rotated grip (bulldog grip), to the extremes of the Japanese style grip. An issue I commonly see though, is internally rotating your grip, but not your humerus. This then leads to exactly what you are trying to avoid, which is an overly tucked/externally rotated elbow position, with the bar, wrist, and elbows not being stacked in relation to each other. The reason this tends to occur is many times people already start thinking about depression and retraction as they are setting up. They are prematurely getting their upper backs “tight”, which the sensation of external rotating the humerus many times adds to that feeling. And we could get into a whole discussion about being more relaxed with the upper back during the setup to help fix this issue, but what I have found myself cuing very often recently with my athletes is to internally rotate with the elbows to set your grip, not the hand.

Reach your arm out in front of you. Notice that if you cue to internally rotate your hand, but keep your elbow tucked, you can gain some degree of internal rotation with the wrist while the elbow doesn’t move. But now do the same thing, but only think about internally rotating your elbow. I am sure you will notice the hand and wrist follow suit without you ever having to think about it. So the simple setup tip is when you are setting your grip, do not internally rotate with the hand, but instead internally rotate at the elbow to then create the internal rotation of the wrist and hand. What you will find is that as you unrack and finish your setup, you are not only going to maintain the internally rotated grip, but also likely the internally rotated humerus position. This will result in the bar, wrist, and elbow maintaining more of a stacked position, reduce over-tucking, and require less flare of the elbow as your press to regain position.

Deadlift is differentiated from squat and bench press in how there is no eccentric loading when performing your one rep max. In comparison, the first rep of a deadlift set is more specific to your 1 rep max than any other rep compared to squat and bench press. So in application, there are many times we want to recreate this exposure as much as possible, which is where the idea of reset reps or cluster sets came about. I first came across this idea from @mlgary72, and his application of using only singles in training. So what better way to cover this topic in full than to do a 30 minute YouTube video covering all the aspects of reset reps and cluster sets, and have Matt Gary introduce his philosophies on deadlift to kick off the video! In this video, Matt covers where this idea originated from, the reasoning behind doing singles in training, and how he applies this theory in SSPT’s programming. From there, I expand on how I have taken this tool and applied it within my own system. I cover the why’s behind using reset reps, when to use them, and what individual characteristics I look for in lifters that would likely benefit from them. I look at when not to use them, as there are people who likely will benefit more from sticking to the standard repetition model. And then I breakdown the technique of resetting and the application within programming. Click the link in above to view!