If you are a new subscriber and you have missed parts I-III, read them in this post on our forum. When you have your load parameters, such as volume, intensity, and rest periods, dialed in, choose a progression. It can be almost fixed or flexible. Linear, step, or wave. Here is one of many options. It builds the session volume from ~20 to ~50 reps with progressively taller ladders: | (1, 2, 3) x 3 (1, 2, 3) x 4 (1, 2, 3) x 5 (1, 2, 3) x 6 (1, 2, 3) x 7 (1, 2, 3) x 8 (1, 2, 3, 4) x 2 (1, 2, 3, 4) x 3 (1, 2, 3, 4) x 4 (1, 2, 3, 4) x 5 (2, 3, 5) x 2 (2, 3, 5) x 3 (2, 3, 5) x 4 (2, 3, 5) x 5
| If you are training an upper body lift like the kettlebell military press or the [weighted] pullup, ladder three times a week. A relative beginner should be able to run through the above in less than four weeks, with no need for deloads. An experienced strength athlete might make it to the (1, 2, 3, 4) ladders but rarely beyond. He or she needs to slow down the progression and make it more sustainable. It could be done by alternating heavy days listed above with light and/or medium days. Or, to be exact, easier days. An intermediate may simply insert higher-rep, moderate-effort days. A deload combined with easy hypertrophy work. | E.g., a girevik following the plan with a 32kg kettlebell military press might do a couple of ladders of (4, 6, 10) with 24kg: | ...Monday—32kg x (2, 3, 5) x 2 Wednesday—24kg x (4, 6, 10) x 2 Friday—32kg x (2, 3, 5) x 3
Monday—24kg x (4, 6, 10) x 2 Wednesday—32kg x (2, 3, 5) x 4 Friday—24kg x (4, 6, 10) x 3... | No need to overthink the exact reps and percentages. Keep it strict and easy.
If you are having an off day on your heavy day, perform the planned volume with easier ladders. | E.g., if the day’s plan calls for (2, 3, 5) x 3, do (2, 3) x 6 instead. | Advanced strength athletes need more sophisticated waving of the load. Classically, one heavy day per week is supported by a light day and a medium day. The heavy day goes on Monday or Wednesday. | E.g., an Iron Maiden following the above plan with a 20kg kettlebell military press might do this: | ...Monday—20kg x (1, 2, 3) x 3 Wednesday—20kg x (2, 3, 5) x 2 Friday—16kg x (4, 6, 10) x 4 Monday—20kg x (1, 2, 3) x 3 Wednesday—20kg x (2, 3, 5) x 3 Friday—16kg x (4, 6, 10) x 3... | | The ladder is a highly reliable method of building your pressing strength. Start using it today to get ready for a StrongFirst Girya Level I Instructor Certification. SFG Level I Kettlebell Instructor Certification Schedule Sign up today and power to you! |
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