Progressive Movement Training

[BendtheBar]

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.

[jwood]

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.

[BendtheBar]

Originally Posted by jwood

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.

[jwood]

Originally Posted by BendtheBar

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.

[BendtheBar]

Originally Posted by jwood

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.

[Bodybygamma]

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.

[BendtheBar]

Originally Posted by Bodybygamma

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

[Trevor Lane]

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.

[Grim83]

im planning to join a gym in a few months, and this type of training is a big reason why

[lefthookright]

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.