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Novice to Intermediate Programming – Considerations

Novice to Intermediate Programming – Considerations

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It is inevitable that for any lifter making periodic progress, the Novice phase will run out and a switch will need to be made towards some type of Intermediate Programming, that will involve addition of more volume. These are some of the considerations that need to be looked at, in depth, before making the switch. Summary Stalls and Injuries happening often What is the RPE levels that could signify the end of the Novice Phase, and how can these be used to switch to an Intermediate Programming? Things to watch out for: Do not switch programming earlier than required, just for the joy of making a change Feeling higher levels of RPE during work-sets, soon after discussions about Intermediate Programming The principles of KISS (Keep It Simple and Stupid) and…
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Rated Perceived Effort/Exertion (RPE) – can RPE be used in a Novice (Beginner)  Strength Training Program?

Rated Perceived Effort/Exertion (RPE) – can RPE be used in a Novice (Beginner) Strength Training Program?

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Rated Perceived Effort or Rated Perceived Exertion (RPE) is a term that is ‘heavily’ used in the Strength Training (and related fitness) industry. However, there are differing opinions regarding if RPE should even be used, especially with Novice (Beginner) trainees. Here, we take a closer look at some of the ways in which RPE could be used intelligently and effectively, even in a Novice (Beginner) program. Strength Training Program At the very outset, it is imperative that appropriate, personalized Health/Fitness/Strength Training goals are set for every trainee. Then, based on these goals, a comprehensive Training Program should be designed by someone (Coach) qualified. The trainee then trains according to this training program, under the supervision of the Coach. It is important that the Training Program itself is not entirely rigid…
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Should sprinting training be done once or twice per day?

Should sprinting training be done once or twice per day?

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Here are some thoughts to consider: 1) Best results are obtained if you train under a qualified sprint coach. 2) You must "train" for your sprints (just like you would any other sports/fitness activity). 3) By "train" you should have an overall program, to monitor and to progress your performance, with periodic reviewal and tweaking of your program as needed. This will be best done by a qualified coach. 4) So, whether you train once a day or twice a day, and exactly what you will train during each of those sessions, will depend on the overall training program. 5) Overall training program will depend on many factors...periodization, upcoming competition schedules and such. 6) You also need to think about a VERY IMPORTANT FACTOR, which is Recovery. You don't get…
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