Category Archives: Rough Strength Method

Strength VS Skill Training

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Handstand in the WoodsHave you ever wondered how professional athletes can train almost daily for SEVERAL hours per day? Well, according to this correlation, it is possible only in one case: they are so strong and conditioned that their sport training is not that intense for them anymore. It is skill work for them rather than strength.

[NOTE: The higher your training frequency and volume, the lower your training intensity should be. Otherwise, you will overtrain]

So, what if you could take this idea and somehow implement it in your own training for more results and fun? Check out what I came up with.

Strength or Skill?

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Lessons from the Gym

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The Time When Gyms Were CoolIf you read this post, then you should be aware that I simplified my training as much as I could lately. I lift conventional weights. You know, barbells, dumbbells, etc. I still do calisthenics, but way less than before. This is the path of endurable resistance for me at the moment of writing this article.

So, what have I been able to learn (or relearn) during this time. Well, lots of things. Let me share some of them with you.

Conclusion #1: Simple Exercises Are Better for Building Muscle

It may be hard to accept, but the simplest exercises are the best for muscle-building. Barbell bench presses are superior to one-arm or planche push-ups. Barbell squats are superior to pistols.

Let me be an example. Continue reading →

Simplify

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The Barbell

The simplest solution is the best one in 95% of cases according to the National Solution Research Association.

Alright, the part about NSRA is made up. However, as my experience shows, simple is always the best, almost magically. These words should be carved in your brain. And they should pop up and block any new modern fad pseudo-sophisticated bullshit clever marketers are trying to feed you with. Any time you find yourself bombarded with “brand new” and “ultra-intricate”, just walk away. All that crap won’t endure long. On the other hand, simplicity is a time-tested concept that works.

Additionally, simple is your biggest friend in tough times. It is that loyal pillar you can lean on unconditionally. It will always be by your side if you can embrace it.

What does this have to do with training and nutrition? When times get rough, you need to simplify. You must simplify. Otherwise, you are doomed to fail.

Let me explain what I mean.

My Routine

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Heavy. Light. Medium.

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Franco Columbu Bench PressSo, if you think that this post is about all kinds of cigarettes, I’m sorry to disappoint you. It is not. It is about a simple and smart way to add more weekly training volume for a certain skill/exercise without compromising your limited recovery. It is called the Heavy-Light-Medium approach or simply HLM. I use it a lot and find it really effective if you want to concentrate on a limited amount of exercises instead of using variety of them.

Let’s take a closer look at it.

What is the Heavy-Light-Medium Approach?

You already know that your body’s recovery abilities are limited. Basically, I came to conclusion that you can’t train really heavy more frequently than once a week (well, maybe once in 5 days in several cases, but that’s if your recovery is ultra-awesome and your lifestyle revolves solely around sleeping, training and eating). Continue reading →

Singles to Doubles to Triples

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How to Progress to Heavier Kettlebells

NOTE: this article is a sequel to these two:

Increase Your Strength with Double Progression

How to Progress Effectively in Bodyweight Exercises

So today I would like to share with you my favorite method of progressing from singles to triples and beyond. It fits calisthenics and kettlebell strength training perfectly because they both have huge jumps in intensity most of the time. I am talking about those moments when you were having fun with a pair of 24 kg kettlebells and can’t even move 32 kg ones in the same exercise. Or when you can do 10 reps in regular Wall-Assisted Handstand Push-Ups, but fail to perform even a solid negative in a “diamond” version. If you trained enough time using bodyweight or kettlebells, you know what I mean.

In both articles at the beginning, I shared some methods of progressing in such unforgiving circumstances, but I wasn’t too specific on this particular solution. I think it deserves a full post and you will be able to benefit from learning it.

The Method Continue reading →