I am in the process of making some notes for myself about what I have learned from this site. At the moment it is very brief and I will keep adding to it but here it is.
Any comments appreciated
LEARNED FROM WWW.CHARLIEFRANCIS.COM/DISCUSSION
Speed is key.
Simple diagram of how short to long works.
GPP Acceleration Maximum Speed Speed Endurance
Buffering (David W)
Work at around 90-95% of given rep maximum weight for exercise.
< 4 reps at 90% of rep max
> 4 reps at 95% of rep max
Strength Exercises (David W)
Bench Press/Military Press
Core Exercise - such as
Spinal Erectors: Hyper –extension, Glute-Ham raise, Front Support.
Abdominal (Spinal Flexors): Crunch, Cable Crunch, Sit-up, Incline Sit-up, ‘Woodchopper’, Pillar, Leg raise, Pikes etc
Obliques: Side bends, Side Supports, Side Hyper-extensions
PIONEER COEFFICIENT FOR MAINTENANCE WEIGHTS (X = REP NUMBER)
Rep Max Calculation of %1RM Maintenance Coefficient
1 100 1.344
2 97.22 1.260
3 94.44 1.200
4 91.66 1.165
5 88.88 1.132
6 86.10 1.100
Sample 7 week maintenance programme (sets and reps only)
Week Sets x Reps
1 3 x 2 (Volume = 6)
2 3 x 2 (Volume = 6)
3 2 x 2 (Volume = 4) *
4 2 x 2 (Volume = 4)
5 2 x 2 (Volume = 4)
6 1 - 2 x 1 - 2 (Volume = 2)
7 1 - 2 x 1 - 2 (Volume = 2)
- Can be 3 x 2 depends on how you feel & look
EQI (Tony Schwartz) - new technique. A lot of trial and error to do, but samples are
Push ups with hands on blocks
1 legged squat with free leg on block
Straight arm pullover
When in the blocks. Only thing to do is flick arm forward when you go. Everything else, hopefully, should follow. Maybe a bit simplisic, but it the only cue to remember on going with the gun (reacting).