Explode, Load, Hold
To ensure you continue to see results for all of your hard work
during your training sessions you must aim for continuous ‘overload’, which
will place increasing stress on your musculoskeletal system and shock it into
further development.
It has always been recommended that you should shock and stress
your musculoskeletal system every 4 - 6 weeks, by changing your workouts; this
can be done by sticking with the same training principles which lead to your
goal(s) but changing the reps, sets & exercises, or by changing the
training principle altogether to place a completely different type of demand on
your muscles.
As I’ve said many times before, everyone is an individual, and
reacts to stimulus differently; therefore, there will be those of you who will need
to change their workouts every 2 weeks to ensure you don’t plateau and you
experience continuous progression, and there will be others who only need to
change things up every 8 weeks. If you’ve been training for 12 months or more
then you’ll know what your body needs, so make the necessary changes that suit
you.
Explode, Load, Hold training
principle is an excellent way to work out in a completely different way than
you’re used to; it incorporates a tri-set consisting of an explosive/plyometric
component (Explode) immediately followed by a standard resistance component
(Load) immediately followed by an isometric component (Hold).
Because you begin with explosive/plyometric movements you must
ensure you perform a thorough warm-up to ready your muscles, ligaments and
tendons for the demands of this first component; take the time to perform
plenty of dynamic stretches for all the major muscle groups.
Explode
-
Explosive movements mainly use your fast-twitch muscle fibres, which have
greater potential for developing muscle mass; think sprinters, olympic lifters.
Fast twitch fibres are capable of performing fast/explosive movements but they
fatigue quickly. With this in mind this component should be 4 - 8 repetitions
only.
Because your central nervous system and fast twitch muscle fibres
have been stimulated during the short burst ‘Explode’ component, you will probably
find that you are able to use higher resistances for the ‘Load’ component.
Load
-
Once you’ve completed the explosive/plyometric component, you rest for 10
seconds and move onto your ‘Load’ component, which will consist of standard
resistance exercises. Ideally this should be a compound exercise, which will
engage multiple muscle groups and allow you to use a greater resistance. This
component needs enough repetitions to work the muscles to virtual fatigue so I’d
recommend 8 - 12 repetitions.
Hold - Lastly, following a further 10
seconds rest, you’ll perform an isometric hold to break down even more muscle
fibres and complete the fatigue/exhaustion of the relevant muscle group being
worked. I’d recommend holding this position for 20 - 30 seconds.
‘Explode, Load, Hold’ workouts are extremely demanding when done
correctly.
The number of sets you choose to perform is down to personal
preference. However, I perform 4 - 6 sets with a 1 minute rest period in
between sets.
Below are my own personal ‘Explode, Load, Hold’ workouts
if you wish to work through them yourself.
I prefer to include a core stability component at the end
of every workout. During this 6 week period I’m using 3 supersets of Body Plank
(x1 minute) & Abdominal Wheel Out/Ins (x20 reps).
Back & Triceps
Suspension Trainer Explosive Lever Rows
Pull Ups
Suspension Trainer ½ way Pull-Up Hold (arms bent 90
degrees)
Explosive Diamond Press-Ups
Lying EZ Bar Tricep Extensions
Bench Dip ½ way Hold (upper arm at 90 - 70 degrees)
Chest & Trapezius
Close Grip (floor)
to Wide Grip (2x Sandbags/Low Step) Explosive Press-Ups
Barbell Incline Bench Chest Press
2x Sandbag/Low Step ½ way Press-Up Hold (upper arms
parallel to floor)
Barbell High Pulls
EZ Bar Close grip Upright Rows
Hex Bar Shrug Hold (shrug shoulders as high as possible
and hold)
Shoulders & Biceps
Barbell Push Press
Dumbbell Seated Shoulder Press
Floor Inverted Shoulder Press ½ way Hold (upper arms
parallel to floor)
Explosive Suspension Trainer Supinated Bicep Curls
Dumbbell Bicep Curls
Suspension Trainer Hammer Curl ½ way hold (arms flexed 90
degrees)
Triceps & Biceps
Explosive Bench Dips
Lying EZ Bar Close Grip Presses
Wall Press (close grip, lean against wall & imaging
pushing the wall over)
Suspension Trainer Explosive Hammer Curls
Dumbbell Incline Bench Bicep Curls
Dumbbell Prone Spider Curl ½ way hold (arms flexed 90
degrees)
Legs
Jump Squats
Barbell Front Squats
Static Squats (thighs parallel to floor)
Jump Lunges
Hex Bar Deadlifts
Wall Chair
Website: www.gtpersonaltrainer.co.uk
Email: glen@gtpersonaltrainer.co.uk
