how would a session like this on a monday with a workout of heavy lunges on say thursday work? do you think 1 LTMP session a week is enough if you focus on increasing the amount of reps every week? i recover from workouts extremely slow so im trying to plan my training for when AAU season is over now
nah, if you were going to do that, you'd want to just make that a normal session, not ltmp.. ltmp would be used WHENEVER throughout that week, could go VERY light, for example the 60% squatting for reps.. That's extremely light, it shouldn't cause any problems whatsoever with your other training, it should instead aid recovery and get you "more stimmed" for your real sessions.
so you could do a normal volume session on monday, that would make more sense.. 3-5 x 10 and a 20 repper for example (or do without the 20 repper etc).
one of the good things about high frequency training, it will improve your ability to recover from workouts.. if you got in more submax lifting sessions, your work capacity would improve.
peace!
ok thanks for the reply man,
np man
ive been reading through all the different articles on here just trying to prepare myself for once my aau season ends. When it ends im going to have from July-February to train before AAU starts again in March. Thats 8 months of training I think I can make some serious gains during that time.
definitely
Without a doubt I'll be able to throw down with ease off 1 leg with 8 months of nothing but training. Im just looking for some guidance and the articles your write help bro.
well, your case is unique in the sense that your knees can become an issue.. you have to find a way of strengthening your legs which doesn't bother your knees, that could be half squatting and/or lunging etc.. just have to find something that keeps your knees healthy and then go apeshit on it and improve strength like crazy, i imagine deep squatting for you definitely exacerbates the issues..
you could implement LTMP in addition to a program or by itself, the only thing would be to make sure you stay more towards the 60% range initially, first 1-2 weeks, just to make sure the knees aren't getting murdered.. playing bball is more intense than LTMP-lifting, so, but it comes down to finding a lift that doesn't aggravate issues.. you could load up a lift with 30% and if that lift doesn't agree with you biomechanically, it'll cause issues, so the key is to find something that allows you to push the weights without messing with those knees.. for me, that's half.. imagine if i was deep squatting with the type of frequency/volume i use? i'd be a mess, my hip would be destroyed before my knees would be.. staying above parallel keeps me in a much safer position and allows me to do what i do.
i'm starting to use ltmp in and of itself, i've pretty much cut out my normal lifting sessions.. for example, i'm lifting mostly LTMP-VOLUME sessions, but then i am throwing in LTMP-SINGLES sessions and really pushing the intensity on those WHEN I FEEL GOOD.. so i might go 3-4 days in a row with multi-session days using LTMP-VOLUME, then bam mentally i feel ready to hit some major singles, and i'll do so.. by staying in the submax range for the most part, i'm getting stronger without taxing my CNS.. the ltmp-singles sessions really tax my CNS/tendons much harder.. 90+% lifts put alot more pull on the tendons of course, and that's something i avoid with the 60-85% range during the LTMP-VOLUME sessions..
this ltmp framework is becoming a system in and of itself, pretty much guided by feel.. if you feel like hitting a max 20, go for it.. if you feel like hitting a 10, go for it.. very slow 10, very fast 20, then out of nowhere after a good night's rest you feel PR ready and go for some big lifts on LTMP-SINGLES, it's mostly a "by feel" approach but the reason it becomes effective is this:
1. lengthening (stretching) before tension, promotes better length-tension relationships
2. submax work improves recovery and still activates all mu's, while "bathing the muscle+fascia with blood" (recovery)
3. submax high rep work is a prolonged hypoxic environment which is very anabolic, time under tension is very important to strength/hypertrophy
4. submax work doesn't drain the CNS once you're adapted, initially sure because of soreness etc, but once you get past that initial soreness/draining phase, you'll feel fine the next day after hitting any number of sessions with 10-20 reps.. it really is amazing.
5. high frequency routines provide the greatest results, if a stimulus is provided day in and day out, even multiple times per day, the body has no choice but to adapt to survive, given adequate nutrition intake + sleep schedule.
6. improved work capacity, this style of lifting improves work capacity.. for example, if i'm stimulating max motor units 3x/day with half squat, vs 2x/week, i'm squatting 120 times a month vs 8 times a month, huge difference.. that would be over 1 year's worth of lifting done in 1 month, so you can see the potential for gains.
7. ltmp-singles sessions don't even need to be 100% psyche up.. you use all of the volume work to get stronger, then just test your new strength relaxed no psyche up using singles.. no need to push the maxes unless you really want too, the higher frequency submax work will push your maxes.. for nd, if you can squat 305 x 8, and you work around that realm, going 275 x 20, 305 x 10 breathing, 225 x 20 slower, 345 x MSEM singles, within a short while, that 305 will improve with most of the work coming submaximally.. you could in fact stay completely shy of 305 x whatever and work within the 275-295 range for more volume, busting ass on breather's, then go back to 305 and easily PR.
hope that helps.. this system is built more around submax work, but higher frequency.. so, if we really do "check our egos at the door", we can make some pretty impressive gains safely in the submax realm.. really focusing on moderate-high rep efforts @ a higher frequency results in some pretty impressive strength gains..
this approach is really a demonstration of "practice".. if you want a good jumper, got to shoot every day, mixing it up, all types of spots/volumes.. same for learning to recruit your mu's.. to tap into those dormant mu's, multiple times per day, is really effective at spurring on adaptations for using those mu's, making them stronger, etc.
think of recruiting mu's as a skill, this is a system aimed at improving that skill, without causing much CNS fatigue.
hope that helps
I know Ive said it before but youre strength lately is incredible. I imagine reps with weights in the 400s this summer
appreciate it man, hope so, that's the goal, i want 405 x 10 on pin 6 squat by august. :F
pc!
