Is your workout going stale? Having trouble bringing up your squat? clean? deadlift? bench?
Try these loading parameters from renowned strength coach, Todd Wilson.
When prioritizing it special set/rep schemes should be in place to maximize the recruitment of high threshold motor units, and to improve the cost to benefit ratio of your training dollar. Some examples include:
a.) Cluster training: Take your 3RM and perform 5 reps by rest 10-15 seconds in between each rep. 3-8 sets would be performed.
b.) Wave loading: One of my favorite methods. for sets of 3, 2, 1, 3, 2, 1 reps the weight may look like this: 200, 205, 210, 205, 210, 215…..that assuming your 3RM was 200. How do you perform 205 then for 3 reps? It’s a neurological trick called post synaptic facilitation. Sounds bogus, but I’ve seen it work over and over and over again busting plateau.
c.) Singles……they’re brutal, but for short periods of times very useful.
d.) Contrast method: Perform a single power snatch, then a single snatch grip deadlift with near maximal weight. You want to incrementally increase the load on the power snatch every set. Deadlift weight should increase every workout. Whatever weight you end on the power snatch with, that’s your starting weight next workout.