Please clarify the strength progression

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Please clarify the strength progression

Postby ACEDC » Mar 31, 2006 00:19

so if I understand this correctly: someone who is extremely weak would start with crunches, reverse crunches and back extensions on the floor. As they gain strength, they would add sit-ups and do those before the crunches.

As they eventually can do 3 X 30 of extensions, you start doing the back extensions on a bench and progress until you are doing 1/3 your body weight 3 x 10. Then and only then would you start doing leg exercises such as squats and leg curls, right? I thought I read that one was supposed to wait until you were deadlifting your bodyweight 3 x 12 before proceeding to squats. i.e. when can I start squats?

Then after developing strength with the extensions, one would proceed to the good mornings, improve until you are doing 2/3 your body weight, and then begin deadlifts.

Now when do you start doing leg lifts to improve the iliopsoas muscles in this sequence? Do you start after being able to do deadlifts or when you are doing hyperextensions?

After all this, your back is strong enough to train the ADDuctors. Do I understand this correctly?

How long did it take most of you to progress through this sequence?
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Postby dragon » Mar 31, 2006 07:50

I started weight training/martial arts training long before i'd read SS or SOST,and so never followed this sequence.
I would imagine everyone would adjust/adapt at their own rate.

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Postby DanBor » Mar 31, 2006 08:19

I didn't go through all program as I 've been training kickboxing for the last 5 years. I started with adductor exercises (ad. flys).

It could take you 2-3 months or even more-depends in what condition you are.
If you train MA, it would be better to concentrate just on strenght training for a few month and when you return to MA training you will notice great difference.
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Postby fox69 » Apr 19, 2006 10:01

What you've summarised is not quite how Thomas Kurz has written the progression.

Squats without weights may be performed right from the beginning of your strength training.

When you start doing back extensions with added weight/resistance then you can start doing good mornings and squats with weights. You can also at this point perform lying leg raises without weights.

Personally I would be cautious of the good morning exercise and anything similar (such as the stiff leg deadlift) due to the potential for excessive shearing forces upon the spine which is not 'designed' to handle high forces of this type. This is why Thomas Kurz advises to not perform the good morning exercise with any greater than 2/3 body-weight once you have achieved that level of strength in the exercise. Anyway I'd rather do seated rows or some other alternative where the leverage difference across the range of movement is not so great.

OK now once you have reach the 2/3 body weight level in the good morning (assuming I haven't scared you off that exercise witht he above paragraph) you can commence deadlifts.

Once you can fairly comfortably deadlift a barbell weighing twice your bodyweight for 1 or 2 reps, and fairly comfortably squat with a barbell weighing at least your bodyweight for at least 6 reps, (and additionally are doing around 100 repetitions of lying leg raises without added weight/resistance), you can can start on leg raises with weights and hanging leg raises.

After all THIS, your back is strong enough to train the Adductors.

Now I haven't progressed throught all this so I don't know how long it would take - some of the high numbers of reps stated seem a little excessive to me but the general progression has plenty of testing points and the articles provided by Thomas Kurz also give some qualitative info on points of form to check as well which can also show your progress - e.g. "The back is strong enough for hip flexor exercises when it can hold the spine flat during lying leg raises and keep normal lower back lordosis during hanging leg raises, without getting tired."

Hope this helps you sort this out. PM me if you want a summary of the progression - I had to make one up for myself to understand how it goes.
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