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Old 03-30-2010, 06:12 PM   #1
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Default Progressive Movement Training

Any of you guys experiment with progressive movement training?

Paul Anderson used it for squat training. He started at a height 4 inches below lockout and did 20 reps with a heavy weight - about 100 over max. The protocol from there is to lower the pins 3 inches every 3 weeks, and do 3 fewer reps.
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Old 03-30-2010, 06:32 PM   #2
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I have never tried this but I will say that the next squat workout after I do partials seems pretty easy. I think partials give me a great mental edge.
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Old 03-30-2010, 06:35 PM   #3
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I have never tried this but I will say that the next squat workout after I do partials seems pretty easy. I think partials give me a great mental edge.
I do high box squats from time to time and I am thinking about working this strategy in...though 100 over max for 20 reps seems like it's beyond my capabilities.

I don't spend enough time conditioning my CNS, and this looks like a great way. I might try it on bench too.
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Old 03-30-2010, 06:37 PM   #4
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Originally Posted by BendtheBar View Post
I do high box squats from time to time and I am thinking about working this strategy in...though 100 over max for 20 reps seems like it's beyond my capabilities.

I don't spend enough time conditioning my CNS, and this looks like a great way. I might try it on bench too.
I agree, I think it would be a good way to deload, when I do partial squats I do not really get sore, and it would allow the CNS to recover from full range stuff. I imagine it would be the same on bench.

I agree 100 pounds over your max seems like a lot of weight for 20 reps. I could see using that weight for maybe 5 reps.
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Old 03-30-2010, 06:42 PM   #5
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I agree, I think it would be a good way to deload, when I do partial squats I do not really get sore, and it would allow the CNS to recover from full range stuff. I imagine it would be the same on bench.

I agree 100 pounds over your max seems like a lot of weight for 20 reps. I could see using that weight for maybe 5 reps.
That sounds about right. I think 30 pounds over for 5 reps would be good for me.
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Old 03-31-2010, 11:54 PM   #6
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I used to do something like this for C.N.S deadlift training. I would run a training cycle something like this:

W1- Rack pulls 18inchs+
W2- Rack Pulls 15inch Deadlifts
W3- 3inch mat Deadlifts
W4- Deadlifts from Floor
W5- Hang Romanian Deficit Deadlifts (knuckles to ankles)
W6- Deficit deadlifts from floor (stand on a 100lb plate)

Reps and weights were instinctual back then.
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Old 04-01-2010, 08:53 AM   #7
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Originally Posted by Bodybygamma View Post
I used to do something like this for C.N.S deadlift training. I would run a training cycle something like this:

W1- Rack pulls 18inchs+
W2- Rack Pulls 15inch Deadlifts
W3- 3inch mat Deadlifts
W4- Deadlifts from Floor
W5- Hang Romanian Deficit Deadlifts (knuckles to ankles)
W6- Deficit deadlifts from floor (stand on a 100lb plate)

Reps and weights were instinctual back then.
I thought about doing this for deads, but rack pulls are actually harder for me then pulling off the floor. Squats are another story though
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Old 04-01-2010, 10:51 AM   #8
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I've got a ways to go before moving from full ROM to partials, but I'll get there and may examine something like this. Right now my focus is big movements.
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Old 04-01-2010, 10:54 AM   #9
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im planning to join a gym in a few months, and this type of training is a big reason why
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Old 04-01-2010, 07:34 PM   #10
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This has always interested me I might have to try this after track season probably not +100 pounds and 20 reps but to some extent this sounds like a good way to progress I have a power rack at my house with holes like 2 or 3 inches apart.
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