The Basics on Keeping Your Cool by Coach Paluna Santamaria

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The Basics on Keeping Your Cool

By Coach Paluna Santamaria

Mash Elite Performance is known for producing athletes that end up excelling in their sport. The majority of these athletes have clear paths to compete and train professionally. What if you are new to training? Or perhaps you have been training for many years but never competed?

I believe everyone who trains as hard as the Mash Mafia teams do should get their feet wet in competition at least once.
Competition teaches us valuable lessons in stress management, patience, determination and problem solving.

I know competing is not for everybody but you will never know if you never try.

After your first competition you will have a clearer idea as to where you want to take your training next.

A pattern I notice in recreational competitors particularly in CrossFit is worrying too much about the wrong things. For that, I have put together a list of the Basics to Keep Your Cool.

1. What you know, you know.
Two weeks before competing is not the time to learn a new complicated skill such as barbell snatches, swimming, etc.
This is important for many reasons but the most important is SAFETY. It is very common for amateur competitors to get hurt close to competition day when the stress high and fatigue hits. Sometimes the excitement gets the best of us and we attempt things we have never done before. Save that for competition day.

2.Know the reason you are competing (define your why)
Out of curiosity? For fun? To prove something to yourself? To prove something to others? To test what you have learned in the year?
This will help you stay focused and not get influenced by your competitors and the challenges that may come up on that day.

3. Be prepared, but stay open minded.
This holds true, especially in CrossFit. The environment will be different than what you are used to: location, time of training, nerves, etc.
Remain calm and be open to changing your plan of action. Don’t panic when things don’t “feel” or look like what you are used to i.e. Barbells are different. There may be no chalk, and the sun is in your face. That’s ok because you just need to have fun and remember everyone else is experiencing the same thing.

4. Don’t change what you eat dramatically.

• Stress changes how your body responds/absorbs food. i.e. if you usually don’t drink coffee or pre-workouts, don’t start on that day.
• Stay hydrated. Eat small portions throughout the day.

5. Weight classes don’t matter.

Making weight is a stress you don’t need to put yourself through on your first competition. See where your body weight sits comfortably and register for the weight class closest to that weight.

6. Don’t forget to have fun 🙂

It sounds simple yet it’s easy to forget. The day goes by really fast, enjoy every moment.

Tomorrow, the new Mash E-Book “Bar Speed” drops. It is written by Coach Travis Mash and Coach Spencer Arnold. This book will help coaches and athletes:

• Define daily intent
• Keep the weight room safer
• Teach effort
• Prevent over-training
• Guarantee that all qualities of strength are being trained

It will provide you full programs for the sports of:

• Weightlifting
• Powerlifting
• CrossFit
• Athletic Performance
• SuperTotal

I even provided a high volume and low volume program for each. This will be unlike any program that I have ever written.

Stay tuned! If you are not on our newsletter list, you can get a FREE Copy of our E-Book “The Mash Method” all at the same time at:

www.mashelite.com/mashmethod/

About Paluna:
Paluna’s Bio

Paluna is a movement enthusiast by nature. As a child she participated in martial arts as well as being part of a swimming team for three years. Always an athlete she went on to play basketball for 4 consecutive years in high school as well as completing a Bachelor degree in Arts with a specialty in modern dance. She spent the years following graduation as a dancer and aerial performer. In 2005 she moved to Canada taking a break from performing to pursue a career in the fitness industry. She is now a certified Personal Trainer with additional training in Yoga, Pilates, Kettlebell, Pre/Post natal and Nutrition. Always curious about movement and looking for a challenge Paluna found weightlifting. She trained and competed under Bulgarian legend Alex Varbanov from 2012-2016.

Happy Thanksgiving!

Will Velocity Based Training Change the Way I Coach Athletes?

Will Velocity Based Training Change the Way I Coach Athletes?

Spencer Arnold and I have been talking about this question for months. Will velocity based training change the way that I coach athletes? It will definitely be a tool that I use from now on. Whether you are a strength and conditioning coach, weightlifting coach, powerlifting coach, or CrossFit coach, velocity based training offers multiple ways to improve your craft. Here’s the way that I am going to implement:

1. I am going to collect data on all of my athletes for at least 10-12 weeks. This will give me all the numbers that I need to put ranges on my guys and gals.

2. I will use VBT to give me ranges of speed at various percentages for all of my athletes, so that I can predict outcomes and alter daily routines. I want to know each of my athlete’s velocities at 60%, 70%, and 80%. If bar speed is up, then I might go big that day. If it’s down, then I might focus on technique.

3. I want to know the speeds that all of my athletes tend to fail, so that I can set limits for each of them. The goal would be to end the majority of misses to avoid injuries and over-training.

4. For my field and court athletes, I want to avoid all misses and injuries.

5. I will use VBT to teach my athletes effort and intent. I will also use it to teach new coaches to speed up their learning curve.

Coach Spencer Arnold and I have been working on this book for some time. I am personally excited, as it is so different from anything that I have ever written. This book will help my readers in so many areas of their coaching and programming. For athletes it will open them up to a whole new way to quantify their training, and understand their strengths and weaknesses.

This is the sixth article that we have written on the subject, so I wanted to put links to all of them in one spot for you guys to understand the concept a little better. Here you go:

1. https://www.mashelite.com/velocity-based-training-for-the-strength-world/

2. https://www.mashelite.com/velocity-based-training-versus-the-dynamic-effort/

3. https://www.mashelite.com/velocity-and-the-rpe-scale/

4. https://www.mashelite.com/can-velocity-based-training-replace-good-coaching/

5. https://www.mashelite.com/maximizing-efficiency-in-the-sport-of-crossfit-by-coach-spencer-arnold/

I hope that this series on velocity based training has given all of you some ideas that might apply to your athletes or your own training. Let us know what questions that you still might have. We will be more than happy to answer.

This week, the new Mash E-Book “Bar Speed” drops. It is written by Coach Travis Mash and Coach Spencer Arnold. This book will help coaches and athletes:

• Define daily intent
• Keep the weight room safer
• Teach effort
• Prevent over-training
• Guarantee that all qualities of strength are being trained

It will provide you full programs for the sports of:

• Weightlifting
• Powerlifting
• CrossFit
• Athletic Performance
• SuperTotal

I even provided a high volume and low volume program for each. This will be unlike any program that I have ever written.

Stay tuned! If you are not on our newsletter list, you can get a FREE Copy of our E-Book “The Mash Method” all at the same time at:

www.mashelite.com/mashmethod/

L.E.A.N. Fitness Systems

L.E.A.N. Fitness Systems

Well today I announced our soft grand opening for our new facility. I can’t really believe that it is here. Chris Mason and I have talked about this moment since we were slinging weights together at Appalachian State University. Neither one of us could imagine a life outside of the gym. Both of us loved everything about it. Look I am not just talking about lifting big weights. Yeah both of us have been known to do a lot of that. I have coached some of the best strength athletes in the world, but lifting heavy weights isn’t the real thing that drives me.

There are three of us that are in this together. Crystal McCullough will be the one doing the day-to-day and watching lives change. She loves the gym as much or more than both of us. She loves the community, and she loves being a part of people reaching their goals.

That brings me to the real driving force behind this project. It really doesn’t matter to me whether someone is trying to break a World Record or whether he or she are trying to get their first pull-up. It never has mattered to me. There has always been one driving force that made me love everything about the gym.

The gym is a place where someone can transform his or her life. If they want to lose 100lb, they can do that. If they want to get stronger, they can do that. It’s a place where people that have been in an out of control life can take back some of that control. It was that very place for me when I was a young man. I was a young guy with a life that was spiraling out of control. The gym was a place that I could count on. If I put in the work, the results would come. It was the fairest place that I had ever experienced.

When we learned that we had actually gotten our new spot, I cried like I was that eleven-year-old boy working out in the gym again. My dream had come true. I can’t believe that we have a 5,500 square foot gym with Men and Women’s locker room and showers. That might seem trivial to all of you, but to a boy from the deep mountains of North Carolina, it’s like winning the lottery.

We will have some of the best functional equipment in the state complete with:

• Aerodyne Bikes
• Concept 2 Rowers
• Indoor and Outdoor Turf
• 2 Vertimaxes
• Kettlebells
• Dumbbells
• Intek Powerlifting and Weightlifting Needle Bearing Bars
• Eleiko, Werksan, and other needle bearing weightlifting bars
• Texas Powerlifting Bars, Squat Bars, and Deadlift Bars
• Beautiful Intek Urethane Bumper Plates
• MuscleDriver USA Racking System
• Soft Plyometric Boxes
• Lasers for timing speed
• Body Tempering
• Belt Squat Machine
• Reverse Hyperextension
• Glute Ham Raises
• 4 Way Neck Machine
• TRX’s
• Two Power Racks
• IPF Approved Combo Rack
• Two competition bench presses
• Bands and chains of course
• Wall Balls, Hurdles, Ladders, and Cones.
• Sprint Bungees and parachutes

I am sure that I am forgetting something, but you get the idea. So what services will be offer:

• Training for Warriors General Fitness
• Bootcamps
• Mash Elite Olympic weightlifting
• Mash Elite Athletic Performance
• Mash Elite Powerlifting
• Personal Training

We have the equipment and coaching to service anyone from the most elite athlete in the United States (and we already do) all the way to a 68-year-old retired doctor (and we already do). We don’t really care as long as we are servicing people that really want to reach their goals. We want a culture filled with members that are focused on getting better. Do you know what I mean? I am talking about a culture filled with people that simply want to be better today that they were yesterday.

I’ve had the pleasure of coaching athletes all the way until their first Division I scholarship offer. I’ve coached a lady that lost over 100lb at the age of 62. I have three athletes on Team USA right training for the IWF Weightlifting World Championships that take place in two weeks. Coach Chris recently helped a high school student go from a couch potato teenager to a young man in love with fitness.

I hope you guys get it. We love watching lives changed. I am not talking about changing for a season. I am talking about changing lives for the long-haul. We have that chance now. Chris, Crystal, and I have a facility that meets the needs of all the populations that are use to working with us. We have a facility that we can be proud of. We have a facility that our members will be proud of. I am very thankful for this moment. When I told my wife that we had actually gotten the facility, she started crying. I asked her why she was crying, and she told me because she was so happy for me. She knew that it was my dream coming true right before her eyes. At that moment, I realized that it was real. I can’t wait to serve you all.

Last thing, in case you are wondering what L.E.A.N. stands for:

L- Lifestyle
E- Exercise
A- Attitude (I’ve always had a little extra of this one.)
N- Nutrition

I will tell you more about this next time!

Sola Gratia,

Coach Travis Mash
USAW Senior International Coach

“Maximizing Efficiency in the Sport of CrossFit” by Coach Spencer Arnold

Maximizing efficiency in the sport of CrossFit using Velocity Based Training.

by Coach Spencer Arnold, Head Coach Power and Grace Performance

If you have been around the competitive CrossFit scene at all you have heard the phrase, “slow is smooth and smooth is fast.“ This phrase, that many CrossFit coaches like to apply to their athlete’s movement, denotes that smooth will ultimately be the most efficient way to accomplish a task without any of the fatal flaws that comes with being reckless. The phrase itself likely has its roots in the military, which only heightens the necessity for precision.

In CrossFit, the speed at which I’m able to accomplish a task or workout or a combination of workouts is the all-important factor. For most workouts it’s about the clock when I’m finished. Therefore, both the efficiency at which I move a bar as well as the speed at which it is moving carries a crucial amount of importance in performance. Spectators easily notice this distinction in watching high caliber CrossFit athletes compete. One of the most often reference examples is watching Rich Froning complete workouts. For me, watching him work through a set of thrusters is mind-boggling. The bar is moving with relative ease continuously at the same velocity. It’s like he never slows down. The movement itself is far from reckless and is in fact uncannily in its efficiency. There’s a quick pause at the top of every rep with a properly loaded bounce through the bottom. Many of the competitors at his level perform the thruster a similar fashion.

The reason I bring these examples up is to point to two incredibly important factors. The best CrossFit athletes in the world waste no energy. They are able to move a barbell or their body or any other random object with the least amount of energy needed to accomplish the task with the greatest amount of speed. Secondly, these athletes move at high rates of speed for longer periods of time then most considered humanly possible. As a coach, there are a lot of moving parts around the success of a high-level CrossFit athlete but these two factors rank pretty high.

I say all this to point to one of the many ways that a velocity based training philosophy can be used in a CrossFit environment. Obviously the constructs of the tether attached to the velocity unit (Linear Position Transducer) itself prevent a lot of mobility that is required in a typical CrossFit workout. However, velocity units could be used in testing and in specifically engineering workouts to test these two factors of training mentioned above. The question you should be asking right now is how in the world does a velocity unit measure my efficiency. That’s simple. Take a look at a weightlifter that moves with really clean smooth efficient technique through a snatch. That weightlifter is going to be maximizing the speed at which the bar moves simply because there are no “power leaks“ within their technique. A high-caliber weightlifter will eliminate faults like the early arm bend or shifting to the front of the feet early or a lack of finish in the second pull. Their inefficient technique allows for greater velocity. How can I use a velocity unit to measure this? Simply by attaching the unit to the bar as they are performing those movements and noting the speed at which the ball moves when the movement is clean. Then, use the unit to the note lack of efficiency in the movement as a velocity begins to drop. Obviously fatigue will play into some of that but if it’s a relatively short amount of reps then it’s easy to see inefficient technique playing a part in dampened velocity. I can take a Rich Froning type athlete and attach a velocity unit him while he is performing a thruster and put him next to an athlete who has multiple technical faults and see the velocity difference. Especially in reps 3,4 and 5 this will become clear. While most good coaches can see this error with their eyes, an athletic training alone may not catch it. One of the biggest faults I often see in an athlete performing a heavy thruster is a shift to the front of the foot during the concentric phase as well as a collapsing of the anterior core doing the same phase. This is seen by weight shifting to the ball of the foot and their elbows dropping. However an athlete completing the movement by themselves may not have the kinesthetic awareness to recognize this fault but will be able to look at a screen in front of them and get immediate feedback on a technique failure. This will allow them to go back and correct the movement or during the next round focus on those two areas in order to maximize the efficiency during the lift. I recognize it seems a little crazy to attach a velocity tether to your bar for a workout like Fran. And I am not at all advocating that you should attach a velocity unit to every barbell movement as a CrossFit athlete. What I am saying is a velocity unit can be a good tool to measure inefficiency in movements that may be your weakness. I’m also saying that it’s worth measuring the velocity of those units at multiple points during a training phase in order to see if you were getting more efficient and moving about a higher rate of speed.

The mixed modality nature of the sport of CrossFit makes the utilization of velocity based training chaotic in most cases. However, there are specific scenarios in which the principles of VBT can be utilized. Experimenting with those situations especially with a proper understanding of your weaknesses will allow just a little bit of an edge on your competition. We all know that in the sport of CrossFit one rep in one round on one work out can be the difference in a podium or going home. Every edge matters! If an athlete is able to identify inefficiency or notice at what rep during a set fatigue begins to happen or understand their threshold for power endurance in the push press these are all little pieces of information that can go a long way in fixing weaknesses, becoming a better athlete, and reaching your goals.

Next week, the new Mash E-Book “Bar Speed” drops. It is written by Coach Travis Mash and Coach Spencer Arnold. This book will help coaches and athletes:

• Define daily intent
• Keep the weight room safer
• Teach effort
• Prevent over-training
• Guarantee that all qualities of strength are being trained

Stay tuned! If you are not on our newsletter list, you can get a FREE Copy of our E-Book “The Mash Method” all at the same time at:

www.mashelite.com/mashmethod/

Sola Fides,

Spencer Arnold
Owner/Head Coach
Power And Grace Performance

Can Velocity Based Training Replace Good Coaching?

Check out one of our 13 Books on topics like programming, conjugate method, injury prevention, nutrition, mindset, and competition prep at:

==> https://www.mashelite.com/ebooks/

or Check out one of our Online Teams and Nutrition Programs at:

Mash Coaching
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Can Velocity Based Training Replace Good Coaching?

by Coach Travis Mash

I have been studying velocity based training for the last three months just about every day. That’s what I do when I am interested in a topic. I check out the research, and then I look up my friends in the industry that I respect that are actually using what I am interested in. Then I read what they have to say, and then I call them or go see them. That’s exactly what I did here.

Velocity Based Training is a tool for coaches and athletes to use. It’s not really a method like the dynamic method for example. It’s a tool that can be used for to better quantify any method that you might use. VBT can do a lot more than just that like:

• Keep athletes safe
• Guarantee intent of training
• Teaching effort

These are just a few, but we will use these three benefits of VBT to make my point. A good coach desires first to keep his athletes safe. No matter what the goal is, safety has to be first. In the weight room, two of the biggest injuries in the weight room are wrists and lower backs. How do these injuries happen? A lot of wrist injuries occur when a lifter goes too heavy on a clean, and ends up with his elbows on his knees. A good coach knows when the bar speed is slowing, and will therefore cut the athlete off. Once in a while, a coach makes a mistake, and then boom a lifter breaks a wrist or sprains a wrist.

One time in my career, we had a major injury in my gym. I wasn’t there, and a younger coach let an athlete continue one set too many. It was a terrible day in the history of my gym. If we had used VBT, we could have put a minimum on our athletes. For example, we could have said that the minimum bar speed for a clean is 1.5 m/s. That would remain the same whether I was there or not. This would give a younger coach a quantifiable number instead of having to use their gut. Over time this can help speed the development of the coach as well. They will start to relate speed with a number. What takes most coaches years of experience can be taught if a few months of training.

You can do the same for squats and deadlifts. If you are a high school coach, you will definitely want to listen to this one. The last thing that you want to do is see a young athlete hurt their back. Is there really a reason for a high school athlete to try a maximum deadlift? That’s debatable, but I recommend putting a limit on the velocity. For example you could have them max out, but with at least a .5 m/s velocity. You could test them in this way avoiding grinding with slower velocities putting more stress on the athlete’s back. Of course a good coach knows when to cut off an athlete, but when you are coaching 30 athletes at the same time all by yourself in a high school, it’s hard to watch every single athlete max out. Setting this minimum immediately makes all the athletes watching become a coaching assistant.

Guarantee Intent- We all know by now that there are different qualities of strength. Let’s call them zones of strength. Here’s the way Coach Bryan Mann labels them:

Absolute Strength- .3 to .5 m/s and somewhere over 90%
Accelerative Strength- .5 to .75 m/s and somewhere between 65-90%
Strength Speed- .75 to 1.0 m/s and somewhere between 45-65%
Speed Strength- 1.0 to 1.3 m/s and somewhere between 25-45%
Starting Strength- 1.3 and greater m/s and somewhere less than 25%

All of us that coach have a reason for programming the way that we do. Some of us want our athletes going heavy very often. Some of us want to focus more on higher velocities. Personally I like a combination of the strength zones focusing more on the ones that relate to the sport I am programming for. How do we know that the athlete is actually training within the zone that we want?

A lot of us use percentages to control training intent. The problem is that an athlete’s 1RM can range 18% each way on any given day. That’s a 36% swing. Coaches like Don McCauley can see that in the way his athletes are moving, and he can make changes based on what he sees. He has two decades in the sport training the best athletes that the United States has to offer. It’s unreasonable to ask a coach with two years of experience to be able to do the same thing. Velocity can help all coaches quantify their training intent.

Teaching Effort- this is a big one. Heck this is hard for me at times. I can tell an athlete to push as fast as they can, but some simply don’t grasp the concept. I’ve had an athlete performing a speed squat only to push faster when verbally prompted. That shouldn’t happen. If you are pushing as fast as possible, you shouldn’t be able to push faster on command. VBT is a way to show the athletes with a number on a screen. Soon an athlete starts to relate speed with the number. Therefore they start learning the concept of speed.

They will learn that .8 is moving pretty fast probably with a descent amount of weight. They will learn that 1.0 to 1.3 is really starting to generate some major speed and power. They know that anything faster than 1.3 is freaking moving man. It’s an amazing tool that I wish had been around when I was coming up as an athlete.

So does velocity based training replace good coaching? Obviously the answer is no, but it sure does help in a lot of ways. It shortens the training curve of less experienced coaches, and it helps advanced coaches teach their assistants and their own athletes. It’s just a tool, but it’s pretty darn amazing.

Right now VBT has been used primarily in the strength and conditioning world. Coach Spencer Arnold and I are bringing it to the rest of the barbell world. Next week we are dropping our latest e-book “Bar Speed” all about velocity based training. We are teaching:

• Weightlifting Coaches and Athletes
• Powerlifting Coaches and Athletes
• CrossFit Coaches and Athletes
• Athletic Performance Coaches and Athletes
• Even SuperTotal Coaches and Athletes

We are going to teach all of you everything that we have learned about velocity based training. We also have laid out full programs for each division and explained them to give you a better idea. I am excited about the programs because they are different from the ones that I normally write. I think that you will all enjoy them as well.

I can’t wait to release this book, as the programming inside will be different from anything that I have ever published. This book will help coaches and athletes:

• Define daily intent
• Keep the weight room safer
• Teach effort
• Prevent over-training
• Guarantee that all qualities of strength are being trained

Stay tuned! If you are not on our newsletter list, you can get a FREE Copy of our E-Book “The Mash Method” all at the same time at:

www.mashelite.com/mashmethod/

“Basics of Training Frequency” by Coach Matt Shiver

Check out one of our 13 Books on topics like programming, conjugate method, injury prevention, nutrition, mindset, and competition prep at:

==> https://www.mashelite.com/ebooks/

or Check out one of our Online Teams and Nutrition Programs at:

Mash Coaching
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Basics of Training Frequency

by Coach Matt Shiver

One of the biggest questions we hear as fitness professionals is how often should I exercise? The question then gets broken down into: “How often should I train specific movement patterns or specific body parts?” Well the answer to this question is “It depends”. Like many of the training variables, frequency is going to be changed throughout one’s fitness career based on their goals, training history/progress, and lifestyle. But the basics of frequency need to be laid out so that is what I will do here.

High Frequency Training for Strength

The most effective way to increase strength and hypertrophy is through resistance training using progressive overload. The easiest way to “progressively overload” an athlete is to increase the total poundage of weight lifted over a given time period. The equation is as follows: weight x sets x reps. If you did 100lb squats for 3 sets of 5 reps in one week, your total volume will be 1500lbs for that week. Your body will adapt to the 1500lb stress you applied to it. This means that the next week, you need to use more than 1500lbs to elicit an anabolic response.

To get more poundage added in your training program, at least one of the three variables (weight, sets, or reps) must be increased each week. Notice how I highlighted each week. You do not have to add weight, sets, and reps to every training session. Instead you can add another training day. For example, if you are used to squatting 1x a week and you start squatting 2x per week, you increased the frequency and total volume just by adding one more day. You do not have to add more sets or reps to each workout with an additional training session. You could actually decrease the amounts of sets and reps you do each day and spread them out over the week to leave your legs feeling fresh and still progress through the principle of overload.

For example, if you did 100lb squats for 2 sets of 5 reps twice a week, you have a total of 2000lbs of total volume. By taking this approach, you actually decreased one workout’s sets by one set in the process and increased the total workload by 500lbs.

You do not need to train your body to exhaustion by adding weight, reps, and sets to one day of training to make progress. By spreading out the amount of times you stress that muscle each week, you can directly increase the total volume. This approach allows you to get more work done and feel much better through the process.

We all have done a typical bodybuilding split that had its leg day. The leg day consisted of absolutely demolishing the legs. The DOMs you got made it difficult to use your legs the next day. Your legs sometimes took a full week to recover from the training stimulus.

This approach is most likely not optimal for maximal strength gains. It limits the total poundage that can be lifted due to the muscle damage that was caused from such a high volume. If we took an approach that lessened the muscular damage done in one session, allowed us to train a movement pattern more often, and increase the total poundage of weight lifted over a given week why not do it?

High Frequency Training for Hypertrophy

My biggest concern for doing the classic “bro split” (spending one day on a specific muscle group) is that you are could be missing out on more opportunities to stimulate growth of the muscle tissue. If the body part is fully recovered in 48-72 hours, why wait another 4-5 days to stress it again? You will be getting much more bang for your buck by increasing your exercise frequency over a given week rather than increasing the amount of total work done in a single session.

If you are currently training using a conventional “bro split” for hypertrophy and want to give this a try, here is how. First, you need to find out your baseline volume. You need to find out how much total volume you need to continue to make adaptations in your training. I suggest doing this by tracking your workouts for an entire week. Then break down the week into movement patterns or body parts: vertical pressing, horizontal pressing, vertical pulling, horizontal pulling, squats, hinges, carries, core, etc. OR biceps, triceps, chest, back, quads, hamstrings and glutes, calves, etc.

Then, find the total SETS for EACH movement pattern/body part. From there, decide on how many days a week you want to exercise. For most people I would suggest doing full body workouts on each of these days splitting up the amount of sets of each muscle group evenly over these days. If you were used to training vertical pressing 1x per week with 9 sets, now try to train vertical pressing 3x per week with 3 sets each. You are going to be stimulating growth more frequently than you were before. You will NOT be as sore. Soreness is not a marker of muscle growth. You do not need to be sore to increase your muscle size. If you can hit a muscle group more often with less damage, you are setting yourself up for success.

Experience Determines Training Frequency

Frequency is also going to be determined by how the experience levels of the athlete. The more experience you have, the higher frequency you will need to have to meet the total volume needed to adapt to an exercise stimulus. This is what we see when we have elite level weightlifters training 9-12 training sessions a week. They have built up to this level of frequency. There is no reason to start a program that makes you train 5x-7x a week if you are used to 2x. That is a huge jump! You are actually going to LOSE gains from this. You could easily continue to make gains with minimal jumps in total training volume. By increasing your frequency and total volume too quickly, you are going to be making a new set point for your body. Now to improve, you have to increase even more in total volume. Why would you want to train for 2 hours a day for 5-6 days a week if you can get the same, if not better, response to exercise from training 3 days a week for 45 minutes to an hour. It gives you more time to focus on what really matters in life. More is not necessarily better when it comes to hypertrophy and strength training.

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Next week our latest e-book “Bar Speed” drops teaching you guys everything there is to know about velocity based training for all athletes (Weightlifting, Powerlifting, SuperTotal, Athletic Performance, and CrossFit). Coach Spencer Arnold from Power & Grace Performance and I explain all the ways that VBT can be applied to each sport, and we give you sample programs for each sport.

Until then you can download our Free E-Book “Mash Method” to learn several ways to set new records in your training right now. Check it out at: ==> www.mashelite.com/mashmethod/

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