Hey coach…i been using load stretching at end of my push workout for strength ..i do 15 degree db incline press strech at the bottom with pair 40ilb..3 sets of 1 minute hold…when should i add more weight?would be when i can hold the weight for like 1:15 for 3 sets …like certain duration..before i progress in weight..
There are three ways that I like:
- Use the double progression model: Add seconds until you reach your target weight, ten add weight and come back down in time to build it up again. This method, because it works up to longer durations, is better for muscular development.
E.g.
Add 10 sec per week until you are at 1:30 min per set
40lbs for 60 sec
40lbs for 70 sec
40lbs for 80 sec
40lbs for 90 sec
50lbs for 60 sec
50lbs for 70 sec
Etc.
If you can’t reach the time target on all of your work sets, you are not allowed to add weight.
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Once you can reach 60 sec on all 3 sets, add weight at the next session. This is a more aggressive progression and will work best for strength.
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Try to reach a total of 3 minutes unbroken. This means, not doing “sets” with a planned rest period. Rather you start the first “set” by holding for as long as tolerable. When it feels like you can no longer hold the weight, rest for a few seconds (stop the timer) then resume the set (and timer) to go as long as tolerable again. You do this until you hit the full 3 minutes of work. When you can hold for 3 minutes unbroken (no rest) then you add weight. This is pretty much how Jay Shroeder (the first coach to use loaded stretching for performance) used it. This is the best option for mobility and injury prevention.
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Thank you so much …ill use double progression right away it makes sense…im try to use that method for load carries to but distances instead of time
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