Accumulating volume while managing fatigue, and growing strong at the same time?
No, it's not one of those scam clickbaits to sell you a foolproof training method.
Oh my God: this method is, a foolproof workout.
Index
The ladder method: from Russia with love
Like many sports torture devices, the ladder comes from the East: from the coaches of the former USSR (you can find them in the books of Pavel Tsatsouline).
How the ladder method is done
It's not that it takes long to describe it.
Get an exercise, do a rep.
Pause.
Add a rep - you make two.
Pause.
Three rep
Pause.
You understand the game. You get to five rep, and then back up to rep 1. Repeat two to four times, and you have a short, intense and effective workout. In all there are 25 reps per ladder.
So you do it in the weight room. But nothing prevents you from doing ladder up, what do I know, to ten rep, e don't play the descending part (see below).
The fact of returning to range low of repetitions allows you to manage fatigue, and to do a few more reps that you might not otherwise have done. Efficiency is the key word of the ladder method.
And in fact, the ladder is used to work simultaneously on technique and performance of exercises in which the athlete is "poor".
I recommend you do it for exercises that make you grow where you need it most.
Chicken legs? Front squat.
Do you find it hard to lift your shopping bags off the ground? Disconnect.
Are you ashamed of a pull-up bar? Chin up.
Not only that: with the ladder inserted in the right place of a cycle force, you can overcome plateaus.
Extra rules for the ladder
- the most challenging sets must be followed by a little longer breaks. One method to regulate is to play the ladder with a partner: while he does his repetitions, you rest; this way the rests will be of the correct length. In old school gyms it was called in fact "I go, you go". If you are alone, use the rule of deep breaths: a breath of pause for each rep you have done.
- you can make sure that the harder series is followed by the easier one, that is, starting the round again without the descending part.
- do not lead to failure of the movements: execution must always be technically excellent.
- do not do more than 2-4 ladders per workout
And in CrossFit®?
You can find the ladder entered in the WODs, where it will take different forms. Let's see a couple of examples.
Ladder 10 down to 1
You can find it in more articulated WODs.
In the ladder part, you start at 10 rep and go down to 1 rep.
Ladder up
AMRAP for 7 minutes. Run
1 pull up
2 push presses
Take a break
Add a pull up and two push presses to each set.
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