Archive for July, 2016

Back-off to break through

Thursday, July 28th, 2016

Changes in body composition can be tricky for athletes that are in season and trying to maintain/ develop a variety of  fitness qualities.

A go-to method I’ve used for my athletes and clients over the years that helps sneak some extra volume in without subtracting from strength or power is a ‘back-off’ set @ 70%+ in the core exercise. ¬†I generally use between 70-85% and instruct the athlete to rep out, pulling them back for max reps depending on what week in the programme we’re on.

For example, today I completed a heavy set of three reps @ 100kg. Then took 80kg (~72.5% of my 1RM) and repped out, saving 2-3reps in the tank.