By Corey Hayes
Now that I am in the training market, I spend copious amounts of time reviewing peoples training. This includes every pro training log, my training partners logs, and probably even your very own mother’s log. I do this to study the methods being used then I compare and contrast to find the common factors. When doing this, I end up finding the good and the bad. Everyone writes about the good stuff but leave out some important information.
The bad that I find throughout everyones training is volume and intensity infrequences. There is usually no rhyme or reason to the amount of work done after the main lift, with some guys doing WAY too much and some doing WAY too little. Luckily you have me, the guy with nothing to do but read training logs. I’ve created a system that can be used in conjunction with ANY style of training, Whether that be the Cube Method, linear periodization, or the conjugated method.
Lets call this system the dollar method. Each training day you are given a dollar to spend on training, this dollar is spent on the exercises you choose to do. How do you know what things are worth? Simple. Ive assigned different values to different intensity ranges as well as exercises.
50 cent piece – The 50 cent piece is obviously going to take up most of your dollar but this is where most of the work and stress is done. This is reserved for main lifts which the competition lifts and variants. These are lifts done at 85-95% of max.
Some sample exercises you can buy with the 50 cent piece include:
- Squat, Box squat, Band squat, Chain squat, speciality bar squat.
- Bench, Floor press, Board press, Chain bench, Reverse band bench, Sling shot bench.
- Deadlift, Deficit deadlift, Block pulls, rack pulls, band pulls
- Speed work, Olympic squats, opposite stance deadlift, close grip bench, wide grip bench, extra wide squats, cambered bar bench, snatch grip deadlift, etc
Dime – 10 cents doesnt seem like much but with time and persistance you can save enough to buy something worth having. I view exercises in this range much like that, its not going to do a ton for you in the short term but in the long run you will see major benefits. Its about months and years here, not days and weeks. These are usually isolation movements and are very useful in bringing up your stubborn weak or small muscle groups. The intensity range for a dime exercise is anywhere from 25-60% and is used with a lot of volume. Anywhere from 40 to 100 total reps can be used here. Some exercises include.
- Skullcrushers, dumbbell presses, glute ham raises, lateral raises, band pushdowns, flys, pulldowns/pullups, dips, lunges, etc
Ok so now that you know the basic system, Ill show you an a few different example squat days to show you how to put it together and make it work.
Exercise: 1.00 Dollar
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