Progressing at the Speed of Light

The trainees have been performing at an exceptional rate. The high volume and low repetition (high vol, low rep) group has been grinding out higher numbers every day they hit the gym. Oliver Kortenkamp has hit 225 lbs. for two sets of two reps while Adam has hit 145 lbs for 2 sets of 8 reps. Both individuals have been grinding away at increasing their weight numbers all while retaining the repetition requirement. So far, the only issues with the program has been lifting forms.

The trainees have gotten a taste of how to perform each exercise properly, but some movements did not stick with them. Deadlifts were an issue with Luis McKay and Adam Streff. Their lifting forms included a rounded back. A rounded back while deadlifting puts a great amount of weight on your spinal discs, thus damaging and causing injury to your spine. In order to fix this, I had them practice for a few sets with only the barbell bar to ensure that their form is up to standard. Squatting has also been an issue. With all the subjects, squat form has been difficult to fulfill. When squatting, at the trough of the movement, the trainees' legs would surpass their toes. When the knees surpass the feet during a squat, too much weight is being put upon the front of your foot instead of the back of your foot. As the weight shifts, different parts of your body, such as the knee, must compensate for the incorrect form. Weight on the heels will activate all the necessary muscles within the leg to finish the movement correctly. In order to fix their squats, I placed a PVC pipe in front of the toes, which helped them notice their error in form.