Charles Staley & Chad Waterbury Coaching Call
23JN04
I would like to thank Team Staley for allowing me to join the 23JN04 Coaching Call with guest Chad Waterbury. I won access to the call through a giveaway at www.Testosterone.com.
There was much good discussion regarding strength-size-performance and many excellent questions. I was glad to receive answers to my questions regarding rep speed and kettlebells. Needless to say, Charles Staley and Chad Waterbury both possess a wealth of knowledge. Any coach, trainer, or athlete could learn plenty from both individuals and truly benefit from the Team Staley Coaching (conference) Calls.
Following are a few of the highlights from the discussion which can also be found throughout Chad Waterbury?s Testosterone articles or on his website www.chadwaterbury.com
Strength and Size:
Use low reps
Rest 60-90 seconds between sets
10 sets of 3 reps is MUCH better than 3 sets of 10 reps
Use a 201 tempo (2 second eccentric, 1 second ?fast? concentric)
Try to ?accelerate the bar?
Use increased sessions of lower volume
Use compound exercises for a ?smart? body and improved performance
Fatigue and Soreness:
Keep 1 to 2 reps ?in the hole? and stay away from failure
Leave the gym feeling like you can do more
Stay as fresh as possible
Minimize eccentric work
Use big-complex movements for active recovery (and GPP)
Progression:
Try reducing rest periods instead of increasing load
Use 3-4 week program cycles
Thank you again, I certainly plan to incorporate all of this information as I continue Chad Waterbury?s Single?s Club routine and explore Charles Staley?s EDT.
It certainly sounds like you got more than your moneys worth then. Good info.
No matter how many times you read it, it is good to hear it from someone knowledgeable mouth, just so you know you didn’t read incorrectly.
Thanks for the outline.
I would like to see some more elaboration on your
comment either from your personal understanding or the xperts. It seems that alot of movements start with an initial explosive force (therefore acceleration) and it would be difficult to continue (or increase) that acceleration through the lift. Plus, the weight has to stop at some point, right. At least part of your lift is deceleration of the weight.
I am a member of Charle’s coaching group and I always get a lot of great info out of these calls. It’s also really cool to hear various experts in the industry share their ideas and varied approaches to training.
I highly recommend stopping over to Charles’ website and checking out the membership to the group as it is well-worth the investment!
I know Chad Waterbury has mentioned “accelerating the bar” in some of his T-articles. Try “explosive, but under control”. With heavy loads the weight will not really be moving that fast and cannot be “thrown around”. Hopefully C.W. will elaborate for you.
When training for strength and size, I usually have my clients accelerate the bar as quickly as possible, regardless of the load. Obviously, when training for maximal strength with a large load, the speed (or acceleration) will be very slow. This is fine, as long as you are attempting to lift as quickly as possible, you’ll get the benefit.
When training for explosive strength, the load is light (50-60% of 1RM) so the speed of execution, or acceleration, is very fast.
But either way, I have my clients perform the concentric phase as fast as possible while still maintaining proper form.