The Effect of Fatigue in Training

Bottom line up front: measuring fatigue helps you make useful training choices, but will not help you to decide whether to go for a PR or not. Read more…

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Should You Use Heavy Singles In Training?

by Mike Tuchscherer, 10 Jan 2018

In 2013 I met Boris Sheiko at a seminar he was conducting in Vicenza, Italy.  It was quite an enjoyable time and we had several interesting conversations that day, particularly over lunch.  I’m sure it’s no surprise and probably goes without saying that we generally agreed on most things coaching related.  But one thing that we didn’t agree on was particularly interesting.  He feels that working with 90%+ loads are especially taxing to the lifter.  I do not.  Coach Sheiko (or whoever runs his social media accounts) recently posted about his opinion, so I wanted to weigh in with mine.

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Recovery and Training Throughput

by Mike Tuchscherer, 27 December 2017

Doing a lot of training volume doesn’t matter much if you can’t recover from it.  It’s not about workload, but rather the workload that you can recover from.  Now from there, we can spout generalities usually in one of two varieties.  We can say, “Most people aren’t working hard enough, so most likely you shouldn’t worry about it and just work harder.”  Or we can say, “Recovery is the critical factor.  Better to under-train than over-train.  So keep training on the conservative side.”

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Deloading Effectively

by Mike Tuchscherer, 20 December  2017

Deloading is taking an easy week every third or fourth week, right? Well… That’s a caricature of what effective deloading looks like.  In most standard cases, deload training is intended to reduce accumulated fatigue and facilitate adaptation to future training cycles.

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Log Your Training!

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by Mike Tuchscherer, 14 December  2017

Back in 2008, we had a training log app on the RTS website.  For many reasons we had to shut it down and rebuild it.  We relaunched it in 2016 and have been packing it with features ever since.  What’s more, it’s free for anyone to use with any style of training you want.

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How to Use RPE in Your Training *Correctly*

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By Mike Tuchscherer, 5 December 2017

 

You may see people using the term “RPE” regarding their training, but not be sure what it’s all about.  Or, more likely, you are one of the people who *thinks* you know what it’s about, but still make fundamental errors with it.  No matter which one you are, or even if you do for sure get RPE training correct, hopefully you can learn something from this post.

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What is “Squishing” in Powerlifting?

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By Mike Tuchscherer, 14 November 2017

 

One of the general movement deficiencies I identify in the powerlifts is “squishing”, but a lot of people don’t know what I mean by this term.  In powerlifting, you need to be solid and stable to effectively transmit force into the barbell without any leakage with maximum safety.  “Squishing” is basically a failure to do that.  It can look different in each lift, so let me explain in a bit more detail.

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Correcting Max-Effort Technical Deviations

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Correcting Max-Effort Technical Deviations
By Mike Tuchscherer, 10 September 2017

I’ve written before about why I think including assistance work is a good idea.  And I do mean *assistance* work, not just supplemental work.  And the more I think about it, the more convinced I become that this is the best way to develop strength over the long term.

Quick aside on exercise classification before we get started…

Competition Exercise:  The exercise as it’s performed in competition. If you squat low-bar in competition, then high bar squats are not a competition exercise.  If you wear a belt in competition, beltless work is not a competition exercise.

Assistance Exercise:  Exercises that are very closely related to the competition exercise, but contain 1-2 small changes to give the lift a certain emphasis.  Things like pause squats, deadlifts with chains, or board presses all fall into this category.

Supplemental Exercise:  Exercises that train the same muscles, but not the same movements.  Usually trained for higher reps as well.  Exercises like lunges, military press, and good mornings fit into this category.

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High Stress Training Weeks

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High Stress Training Weeks
By Mike Tuchscherer, 3 October 2017

From the inbox:

“Why vary weekly fatigue percents at all? Why not move from high reps to low reps at [medium stress] each week? The high reps provide the stimulus and the low reps allowing fatigue to dissipate? A week of 3’s at [high stress] vs week of 8’s at [medium stress]. The latter has a lower fatigue percent but higher volume- so what’s the difference in effect between the two?”

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5 Things I Learned at Westside

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5 Things I Learned at Westside
By Blaine Sumner, 26 September  2017

[Note from Mike:  Blaine will be teaching a class for RTS Classroom starting October 5.  The class will cover how Blaine sets up training for himself and his athletes as well as keys for great execution — which is probably the most important part.  For a full lesson list and registration information, click here]

     I am Blaine Sumner, IPF World Champion, World Record holder in the Squat, Bench, and Total…….. and I…….. went to Westside.

Over the past few years, I have been pleased with my progress on some lifts, and not on others. I would try to change things from cycle to cycle, but always found myself working my way back into the same rut and same routine that I have for a few years. I would try to program in some different traits, and somehow always worked my way back to what I knew. These patterns are important and I go through them every few years. In 2012 I began working with Mike Tuchscherer on high frequency training and it opened my eyes to a new style of training and the knowledge I gained from communicating with Mike set me years ahead of where I would have been otherwise. So it was time for a new quantum leap in my training and I traveled to Columbus, Ohio to visit the godfather of powerlifting, Louie Simmons, in his mecca, Westside Barbell. Read more…

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