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Training Methods Series: Part 8

Pre-exhaustion

The concept behind The Pre-Exhaustion Method is as follows, during a compound exercise (multiple joint), the larger muscle groups are not completely taxed, this is due to the limited work capacity of the smaller muscle groups involved in the movement.

For Example, during a Lat Pulldown, the biceps fail prior to the much larger lat muscles, thus limiting the training stimulus received by the lats. Pre-Exhaustion addresses this dilema by fatiguing the stronger muscle group with a single joint movement prior to completing a mutiple joint involving the Pre-Exhausted muscle group.

How to implement pre-exhaustion:
Perform a single joint exercise followed immediately by a multiple joint exercise .(which includes the same muscles) 

Examples:

1-3 sets:
Each exercise to failure. No rest between exercises.
8-12 Pec Deck
8-12 Machine Dip
(rest 1:30 between sets)

1-3 sets:
Each exercise to failure. No rest between exercises.
8-12 Machine Pullover
8-12 Supinated Pulldown
(rest 1:30 between sets)

1-3 sets:
Each exercise to failure. No rest between exercises.
10-15 Leg Extension
10-15 Back Squat
(rest 1:30 between sets)

Pre-Exhaustion can also be used to develop improved capacity while working under fatigue. An example of this woud be to perform Machine Pullovers followed immediatly by Bar Muscle-ups.

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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