jailhousestrong- THE SINGLES SCENE

Thu, 01/25/2018 - 10:06 -- admin

Pictured Below Big Jim Williams One that Thrived with singles (below are some applied singles techniques)

The Dinosaur Training Method, popularized by Brooks Kubik, is doing five singles in one workout, starting light and progressively adding weight each set where the final set should be a max effort. Initially, you can work up to a two-rep max (for a single) on your last set and then weekly make small jumps.

Cluster Training catalyzes strength gains—start by using 90 percent of your one-repetition max, perform a single, and then rest 20 seconds between singles. Do 4 to 6 singles, then rest 5 to 7 minutes and repeat the process. This training is extremely demanding and cannot be used on a weekly basis. Cluster training intensity can be increased or decreased not only by adjusting bar weight but by adjusting the number of singles, the number of cluster sets, and of course, the rest intervals.

Daily Max Training simply means you work up to a daily max. The max is your max for the day, but the key to not overtraining is the max means the most you can lift without “psyching up” or any technical breakdown. Poor form, failure, and emotional arousal cannot be part of the modus operandi for daily max training.

Density Training is a method of performing total work in a prescribed amount of time, approximately 10 to 15 minutes. Select a specific weight and do as many singles as possible within the time frame. Keep increasing the singles within the given time frame or keep the number of singles the same and reduce the time to completion—intensity through density!

Rest/Pause Training is a favorite of old-time strength aficionados. It’s the method Jim Williams used in Rockview Penitentiary to build a world record bench press. Put 85 to 95 percent of your max on the bar and do a single. Rest 15 to 30 seconds and repeat; your goal is to complete as many singles as possible.

Who here uses singles and how?

Submitted by Team McCloskey on

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