How to Build Strong, Powerful Glutes and Increase Your Explosive Strength, Speed, and Athleticism. If Great Glutes are Your Goal, then You've Come to the Right Place. Master's Degree and Certified Strength and Conditioning Specialist Bret Contreras is Here to Show You the Best Exercises, Techniques, and Methods to Improve Your Physique and Boost Your Performance. Let the Glute Guy Elevate You to a New Level.
Kenny Rogers sang The Gambler in 1978. On the surface, the song appears to be about gambling, but there’s a much deeper meaning pertaining to life in general. The song is very appropriate for the field of strength & conditioning, and the lessons contained within take most lifters two decades to fully comprehend. Here’s the video:
And here’s the chorus:
You’ve got to know when to hold ‘em Know when to fold ‘em Know when to walk away Know when to run You never count your money When you’re sittin’ at the table There’ll be time enough for countin’ When the dealin’s done
Robert A. Panariello MS, PT, ATC, CSCS Professional Physical Therapy Professional Athletic Performance Center New York, New York
In a recent conversation with my good friend Hall of Fame Strength and Conditioning (S&C) Coach Johnny Parker, he commented on his recent visit to a D1 University where in discussions with this University Head S&C Coach regarding the review of the football team’s weight room program design, it was stated that approximately 80% of the program design placed emphasized toward athletic performance and approximately 20% placed emphasis on “prehab” and injury prevention. A breakdown of this football training program design revealed a 50%/50% split of the program exercise volume for both athletic performance and prehab/injury prevention and not the assumed 80% to 20% originally stated.
Everyone should be aware of their personal records (PRs). You should know multiple PRs for each variation.
Before I did 2 x 4 Maximum Strength, I didn’t have an adequate grasp of my PRs, therefore I wasn’t fully aware of my training efficiency.
I wanted you all to have this PR Sheet (click to download) from 2 x 4 so that you can know your indicators of progress.
2 x 4 will help you determine these PRs within 14-weeks, which will benefit your training immensely. With my second time running 2 x 4, I found that my PRs were even more accurate/reflective of my true strength, and I believe that this made a big difference in helping me do well at the powerlifting meet a few weeks ago. Even if you don’t do 2 x 4, you should figure these PRs out over time.
Many programs utilize percentages for loading schemes. To name a few, Shieko, Smolov, and The Russian Squat Routine each provide the lifter with detailed set and rep schemes based off of percentages of 1RM. For example, a particular training day might have the lifter performing 7 sets of 5 reps with 80% of 1RM. These types of programs are very convenient as they take all of the guesswork out of the equation and allow the lifter to get in and get the job done.
Sounds incredible in theory, right? Problem is, programming just isn’t that simple. My colleague Brad Schoenfeld and I recently collected data for an upcoming study we intend on publishing that examines the EMG activation in the leg muscles with heavier weight (75% of 1RM) versus light weight (30% of 1RM) to failure. While we weren’t particularly interested in the number of repetitions the subjects achieved during exercise performance, we were intrigued to find that with the 75% of 1RM loading, the ranges of repetitions achieved by the subjects varied dramatically from one lifter to the next. While most subjects performed between 10 and 15 repetitions, one subject performed a whopping 21 repetitions, and another subject performed just 7 repetitions (with 30% of 1RM, the range was 30 to 71).