Over at Squat RX Boris lists 10 rules for strength training from Easy Strength by Dan John and Pavel Tsatsouline.
- Use a limited number of “big bang” exercises.
- Lift two to three times a week.
- Keep the volume around 10 reps per lift or 6 when using only singles – for example, 5 x 2, 2 x 5, 532, 3 x 3, 343, 424, 1234, 4321, 12321, 6 x 1, and so on. You may stay with the same weight or vary the weights from set to set.
- Keep the reps in the 1-5 range, emphasizing doubles and triples
- Rest about 5 minutes between sets. Practice Fast & Loose relaxation drills in between.
- Train in the 80% to 95% 1 RM intensity zone. Always leave a rep or two in the bank.
- Go for a PR, single or rep, when you are feeling exceptionally strong, but stop short of an all-out max. Set a “sort of max.” Always back off after a PR.
- Vary the intensity every workout, either through Power To The People! cycling or through less structured advances and retreats.
- Don’t stop strength training in season, but reduce the volume by two-thirds to one-half. For example, do 3 x 2 instead of 5 x 2 or 3 x 2 instead of 3 x 3.
- Finish your workout feeling stronger than when you started. Stop the workout if your performance is less than perfect, and come back another day.
