How to determine how much you can push before you throw in the towel?
What is hardcore? What is plain stupid?
How to determine if you have done enough, too little or too much?
How to determine when to progress?
I am sure these are just some of the many questions beginners often ask. And actually, there is one answer than answers them all: "it depends". Depends on what? Depends on the Intuitive Training Protocols.
Let the Protocols come and answer these questions once and for all. These are your "form police", or rather your "guardian angels" that keep you within the safe zone.
1) Rate of Perceived Technique (RPT). This is the subjective evaluation of your technique on a scale of 1 to 10, 1 being the worst technique, 10 being the best technique that you can ever do in your current condition. Your technique must be 8 and above at all times to be safe and effective.
More on proper Technique would be expounded under the 7 Key Components of Structure.
2) Rate of Perceived Discomfort (RPD). This is the subjective evaluation of your discomfort or pain on a scale of 0 to 10, 0 being none, 1 being minimal discomfort, 10 being the worst pain you could ever imagine. Your discomfort must be 3 and below at all times to be safe.
3) Rate of Perceived Effort (RPE). This is the subjective evaluation of how hard you work on a scale of 0 to 10, 0 being none, 1 being minimal effort, 10 being the maximal effort that you gauge you can put out at your current condition.
Depending on your training schedule, you vary your effort as dictated by the intensity. More of this to be covered under 4x7.
So answering the questions as posted above:
Q: What is safe? What is unsafe?
A: Safe is RPT => 8 and RPD =< 3. Unsafe is when these two criteria are not satisfied.
Q: How to determine how much you can push before you throw in the towel?
A: As long as RPT => 8 and RPD =< 3, you can max out your RPE.
Q: What is hardcore? What is plain stupid?
A: Hardcore is doing one more rep despite your body telling you to quit. Of course the above conditions of RPT => 8 and RPD =< 3 must be satisfied. Stupidity is not paying attention to the technique and discomfort and keep going on despite poor technique and discomfort/pain. This can result in injury.
Q: How to determine if you have done enough, too little or too much?
A: No Intensity is RPE 1-2, Low Intensity is RPE 3-4, Moderate Intensity is RPE 5-7, High Intensity is RPE 8-10. Intensity can be adjusted by changing the number of sets/reps/rounds, exercise complexity, changing the rest periods, changing the density, changing the resistance etc.
Q: How to determine when to progress?
A: When RPE drops to =< 6 while keeping RPT => 8 and RPD =< 3 for a certain exercise or program, you can progress to the next level, this can mean adding more reps, adding more weight or progressing to a more complex movement.
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