Nov 17 2011: What Real Strength Training Looks Like
Had the gorilla crew at Aikido’Ka this eve. We worked on the unique skill of very heavy lifting. First deadlifts and one hand deadlifts. The 1HDL’s were done right at the limit of student ability. We did some sets of 3 reps, not touching the floor between reps. Found some lack of rotational stability, and we corrected that.
Next was heavy front squats. We found some important asymmetries, and some lack of stabilization at the bottom position. So we worked on those until fixed. Last we did military press. We worked on fine points of generating tension. Finally we did a partner assisted drill. I had each student in turn, stabilize a kettlebell overhead that was beyond their current military press ability. They lowered it a few inches then pressed it out. This drill shows the nervous system that the heavy kettlebell is actually manageable. Some weeks in the future, it is military pressed with confidence.
This was not a beginner’s session. All students present were at a certain level of experience and skill. Notice how the ape-crazy, advanced strength training was really about technique, safety, taking away fear, and finding and correcting faulty patterns of movement or stabilization. No screaming, no histrionic grimacing, no yelling “it’s all you dude!” or “your HUGE!” Just people working methodically, and intelligently to get extremely strong.