Dooley Noted: 11/23/2015
Two years ago, I could press the 20 kilo kettle bell once on each side. I forced a 22 kilo to go up on one side – only to get my SFG II certification. And it wasn’t pretty.
I knew back then I could do better. But doing better meant listening to people who are stronger than I and trusting them to design a program that I must follow to the letter.
For the past six months, I’ve elicited the help of Jason Kapnick and Joe Boffi, my business partners at Catalyst SPORT. They’ve been writing my programs to earn help me earn my right to be an Iron Maiden and get strong without pain.
I’ll never forget the the day Jason Kapnick saw me go off program.
It was about 4 months ago.
I pressed the 22 kilo successfully for one rep and one round but then failed on a second round.
He cocked his head sideways – not in judgment, but in curiosity.
He said, “Why are you going off the program?”
He explained that some of the strongest athletes in the world train in the 80% range of their maximum ability. They know what strong people know best: you don’t get stronger with a one rep max.
You get stronger building your technique within a percentage that’s moderately close to your max.
He also noted that strength is not measured just in the weight of a bell or the number on a bench press or deadlift.
He said, “Strength can be built with increasing frequency, duration, volume, and strength endurance. You may have to open your mind to what strength means to you.”
I listened to what he said, and I have followed his programs to the letter for the four months since my faux pas.
My 20 kg max of one rep per side became 2/3/5 rep ladders for 5 sets with the 20 kg – in four short months.
I built strength in volume, endurance, frequency, and duration. I actually have no clue how many reps I could do in one set. No way I’m going off program now!
He helped me explode through a plateau with lesser weight, with more focused attention on technique and heavier frequency and volume of pressing.
The weights never changed much, but my strength increased.
The weight of the bell doesn’t have to be your only measure of progress.
If it currently is, then expect a plateau to come.
When it does, you’ll want to do as the strongest people do.
Train in the submax zone.
Take 70-80% of what your one rep max is suspected to be, and train there.
Perfect the technique.
Grease the groove of beautiful biomechanics.
Get strong there.
You’ll magically find that you bust through your plateaus like Hulk on a rampage.
And if you are training without a program, reconsider. It’s a fantastic scientific measure of data accumulation, as well as establishing appropriate progressions to build authentic and repeatable strength.
The program will get you stronger than not having the program.
And if you need someone to help you program, contact the team at Catalyst SPORT. Then, follow it. I am living proof that it works like a charm.
As always, it’s your call.
– Dr. Kathy Dooley
