So Steffen Fisker wrote an article about how he trained with the “Lifthard system”. Since then, tons of people have asked me “What’s with the madness?“. I’ve decided to write a post so I can refer y’all to this instead of answering it a hundred times.
- Why no sets/reps/%?First off, our concept comes from “Know what you’re doing?”. The one question my ex-coach always asked me was “Do you know how you made it? What was the feeling like? How did the weight go up?”. It’s taken me many years to understand and I’ll reveal it here. Secondly, it’s my style of training which is different from many others. Is it effective? Well, to my best knowledge, yes.
• Power clean: 140 kg -> 147,5 kg
• Muscle snatch: 82,5 kg -> 90 kg
• Wide stance squat: 180 kg -> 200 kg
• Total 230 kg -> 257,5 kg
And based on my friend Stephen Powell’s experience, I’d say, yes again!
He doesn’t need reps and sets and percentages. He hasn’t earned the right to need them because his movement lines aren’t quite there yet. Now the biggest worry I have for him is this:
If he uses a program, and it increases his lifts based upon a movement line that is MISMATCHED from his lighter attempts, then he has basically learned how to move heavier weights, improperly. I want him to move, massive weights, not move a certain “heavy” weight. I don’t CARE about his ego. In fact, I care about nobody’s ego that’s why even though he’s huger than me by a billion times, he still has to listen.
And when he has earned the right, to use percentages/reps/sets, he will get to choose if he prefers to train in such cycles, or in the method which I’ve taught him. I only teach this method to a few people, because very, very few, people don’t have the understanding to apply it effectively.
- Why heavier when he’s fatigued?
Because I could see that he was finally, in control of the movement and not BEING CONTROLLED, by the weight. The previous sets, he was always responding to the weights on the bar. Finally when the fatigued kicked it, he could no longer try muscling it up and had to rely on moving properly. That’s when I let him increase the weight and jam in the movements. When that “Wow, this feels good!” moment happens.
Problem is, when do you stop? I say, stop when that “Oh wow this feels good” becomes more like “I’m getting a little sleepy, tired”. Then a little trick I learned from Russians. Calculate the load and record. This will help you see, if you have gotten better in the next snatch or cnj session or squat session, etc.
I like to calculate it slightly differently though. I include, how fast it took him/her to reach the “Oh wow this is good” and separate it from the “Trying to get there” moments. If the load has increased before he gets fatigued, and time it took to arrive at that feeling has reduced, I know something good has happened.
This is how I practice “logging” now since learning more about its usage. No of course I don’t log it. It isn’t my body, he has to log it himself.
- Can you provide research about those cups?
Sure!!! Once you buy me a Bentley Flying Spur and put my name as the owner.
- How many reps can I botch?
None. To a maximum of 3. Readjusting your feet in receiving is considered botching the lift. Knocking the bar with your hips is considered botching. Changing your facial expressions to express fatigue and difficulty is botching a lift. Yelling out loud before lifting the bar.
- What’s calm strength?
It’s confidence. Calm because you know you’re strong enough. What isn’t calm strength? When you let out a yell because you’re too nervous as you’re not sure if you can execute the lift.
It’s weird what we do, I know. But it’s what we do. Wait till you think what’s weird in my head.
Now, my writings will begin to reduce as I embark on a new challenge. Learning anatomy and physiology and trying to understand WHY the body does what it does. I think this will be super important in deepening my understanding of this. Always improving, always learning. Always improving the Lifthard System.