Regional2016e

Training Methods Series: Part 2

The Double Progressive Method

This system is called “Double Progressive” because you increase the number of reps until you hit a predetermined number and then you increase the weight and start again at a specified number of reps.

The Details
Start with a weight that you can complete for 8 reps, in good form and at a controlled tempo. Use the same weight until you are able to complete 12 reps. Once you can complete 12 reps, increase the weight by 5% and start back at 8 reps.

This method is usually completed by working to one max effort set. It can however be done by performing up to 3 max effort sets.

The Double Progression Method can be used 1-3 times per week. (depending on other training demands and purpose)

Example:

Week 1:
8 Pullover with 100lbs
(work-up to one max effort set)

Week 2:
10 Pullover with 100lbs
(work-up to one max effort set)

Week 3:
12 Pullover with 100lbs
(work-up to one max effort set)

Week 4
8 Pullover with 105lbs
(work-up to one max effort set)

Continue in this manner until you fail to progress. At this point, it’s time to employee a new method of progression.

 

August Schmidt

-Bachelor of Science, Auburn University 1997
-Master of Education, Northern Arizona University 2005

-USA Weightlifting Club Coach 2001
-CrossFit Level 1 Instructor 2009

-USA Weightlifting National Coach 2012
-EVCF Regional Team Coach 2013, 2014, 2015, 2016, 2017,2018
-EVCF CrossFit Games Team Coach 2014
-Coach CrossFit Games Masters Athlete (Bruce Briggs) 2018
-Masters National Record Holder: Snatch 130kg & Total 287kg (105kg 40-44)

-5 x American Masters Weightlifting Champion
-5 x American Masters – Best Lifter (2 x 35-39yrs, 3 x 40-44yrs)
-3 x Masters Nationals Weightlifting Runner-up
-President of Arizona Weightlifting Federation – LWC 48, 2016-current

 

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