TRAINING PROTOCOLS
hedrickbl
Posts: 13 Member
Hi Gents,
I have been playing with a new protocol lately called 5/4/3 with some success. Be forewarned that it hurts like hell and you really have to be willing to push through the pain.
The theory is that you static hold in the concentric for 5 seconds then knock out 5 reps, 4 second hold the 4 reps, 3 second hold then 3 reps.
Application:
Pushups - static hold at about 1/2 in off the floor.
Situps - static hold about 1/2 in from the official up position.
Perform these as sets and do as many sets as you can until you are able to perform the required static hold. At this point, do a max set to failure.
Have fun with it and tell me and others what you think.
Rise and Grind!
1 Lt Hedrick
I have been playing with a new protocol lately called 5/4/3 with some success. Be forewarned that it hurts like hell and you really have to be willing to push through the pain.
The theory is that you static hold in the concentric for 5 seconds then knock out 5 reps, 4 second hold the 4 reps, 3 second hold then 3 reps.
Application:
Pushups - static hold at about 1/2 in off the floor.
Situps - static hold about 1/2 in from the official up position.
Perform these as sets and do as many sets as you can until you are able to perform the required static hold. At this point, do a max set to failure.
Have fun with it and tell me and others what you think.
Rise and Grind!
1 Lt Hedrick
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