Wednesday, January 28, 2009

Summary of Perfect Rep Quest so far - article listing

Over the past couple months i've been exploring the concept of the Perfect Rep that can be developed from both high and low volume cycles, as presented by Kenneth Jay's beast protocol, when combined with Time and 5rep of 10RM sets, as presented by Charles Staley in EDT.

The quest is not over, but there are enough posts getting potentially lost in blog world that i thought it might be useful to have one post that just references them all to date. Likewise, i've posted the links as a sidebar on the blog, too, just for the time being.

2008-11-21 Exploring the Perfect Rep: the Kettlebell Front Squat Revisisted.
This article takes a look at small adjustments in movement that have big effects - like head position in the front squat and the effect of the arthrokinetic reflex on strength.

2008-12-01 The Perfect Rep and the Role of Volume with Form
Why i got interested in Kenneth Jay's Beast Pressing protocol for improving pressing strength: what is high volume (lower weight) supposed to do for improving strength? How does the quantity of reps contribute to learning patterns? and how does this connect to strength?

2008-12-05 Perfect Rep Quest: Volume + Integrated Cardio
A quick reflection on using high cardio reps between these high volume sets to help support strength - based on research around "integrated cardio"

2008-12-14 Strength and the Perfect Rep: Volume Works
Six fold increase in heavy presses between two sessions of heavy volume work.

2008-12-15 mc's Version of KJ's Beast Pressing Protocol
Some folks wanted to know more clearly the aspects of my adaptation of Kenneth's beast pressing protocol. Basically, it's adding some EDT elements. Works for me, but i make no claims yet (a sample of one person being rather small) that this is an optimal approach. It works for me though.

2008-12-21 Perfect Rep & Insane Improvement from Breathing?
500% improvement on the heavy day from the last session? from breathing?

2008-12-31 The Perfect Rep, the Kettlebell Clean and 10 thousand Hours
This one is a longer piece about how all the above sessions came together to help fix my weaker side's clean to get the press. The problem: i could do many singles but zip series on that side. It seems the foundation laid in just over a month of high volume/low volume provided sufficient basis to unpack the clean issue and get it working to enable sequential C&P'ing. Practice really does make a difference. That seems so obvious, as i suppose the best solutions do, but the reasons why practice works seem more nuanced than anticipated.

That's the series so far. What's compelling to me is not just the strength gains but what a difference a wee month of focused attention on one move can bring. This is working this move only twice a week, but with progress i would not have thought possible even with focussed practice.

Thank you to those folks who have written to say they've found this series useful, and hope those coming to it for the first time may find something of use for your own program.

Let me know.

2009-02-10 I just C&P'd the 20
This is a celebration of sorts that yes, this stuff all really does work. This post has been regularly updated with experience with the 20. That's a touch more than a 1/3 my bodyweight, so i'm happy. 24 is in my sights.


Casey said...

Thank you for the keeping this blog running. Since I've really dived into the Hard Style method this has been a great resource.

mc said...

heh kiddo your progress and practice inspire the effort. thank you, mc


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