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Originally Posted by peregrine
no.
if you are lifting for strength it could be conuterproductive to train to failure
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Agreed. Just lift to positive failure. Basically, your form deteriorates and you rack the weight leaving one rep "in the hole".
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Originally Posted by peregrine
Stew nice read thanks.
i am actually starting the wsfsb I this week.
i also had some thoughts on this article, and in general on increasing ko. as he said and as in the book science and pract of strength training, the motor units must be activated. remmber the phenonmenom of doing a heavy set for a double or triple, then immediately doing a drop set with a weight you can only do 5-8times, but the heavy set before loaded the mu so now you can do 10-12 of the lighter weight. this is the same principle.
so my thinking originally was load the bar and do a static contraction at 110-120% of 1rm, then immediatley get up and hit a mitt which is easier to have in the weight room than a punching bag. or you could do 85-95% of 1rm for 2-3 then hit a mitt. this was with bench, but i can see the refernece of using it with a fly machine as well. even including a heavy squat, walking lunge or leg press, as the rear leg is needed for the drive in a straight punch.
EDIT- my % were off
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Actually, this post made me decide to go ahead and start WSFSB this week also. Of all the programs I've ever used, this template has given me the best gains, and since it works in 3 week cycles, I don't get bored with it. I'm actually going to be doing a modified version of his version 2. Version 2 is set up with sprint/plyo/mobility work and a strongman training day. Since, my goal is to knock my 3 mile time down (shooting for 18 min), I'm going to be doing distance running when it says to do the running workouts and also on the strongman day. I'd like to do the mobility and speed work, but it doesn't fit with my current goals.
Seems like you're thinking along the same lines as myself in regard to this punching power program. A mitt or thai pad would definitely be the way to go in a gym, especially since 99% don't have a heavy bag next to their bench press. I've never trained seriously using complexes like this, but have used them here and there in the past. It's a very noticeable feeling of improvement when you do a set of 3-5 heavy squats followed immediately by 10 jumps. I've also done plyometric pushups immediately after heavy bench presses, and the extra explosion was pretty dramatic.