Originally Posted by OldGirl
Wish I understood this better. Even with my "Complete Idiots Guide to Weightlifting" I'm lost
Sorry. The lingo I am using is from Westside Barbell. Westside Barbell
Many other programs use this Westside Template and terminology and modify it for their needs. This is very much based on previous Russian methods of training. You can find this stuff on T-Nation
as well. Joe Defranco has modified the Westside training for his athletes: Westside for Skinny Bastards, Part III - DeFranco's Training
Westside uses a conjugated methodology as opposed to a strict Western Periodization. The articles sections explains in details the methods used. By conjugate method it just means that in any block of training one is training multiple modalities as opposed to only focusing on one. So instead of having separate long term phases for Strength, Power and Hypertrophy these are trained over the course of the week / month together. One can adjust the priority of these but essewntially what this really means is that at any given time one is lifting heavy. i.e. one lifts week to week upwards of 90% of maximum strength accept during a deload week. These methodes are commonly used by Powerlfiters and other Strength athletes.
So there are Max Effort compound exercises for absolute strength like Squats, Deadlifts, Overhead ( Military ) Presses, Olympic Lifts and Bench Presses with their many variations. One can use various rep ranges for these. 5s, 3s and 1s are common for maximal strength. Rep Ranges -> Strength Basics: Basics: Rep Range
Rep Range % of 1 Rep Max Goal
1 to 4 reps 88% - 100% primarily Power and Strength
4 to 6 reps 83% - 88% some Strength and some Size
6 to 12 reps 70% - 83% primarily Size and some Strength
12 and above 70% and lower primarily Endurance and some Size ME = Max Effort
. Typically this means you are going for the most you can lift in that session for a particular number of reps. ME3 would indicate that one ramps up / pyramids up the poundages in steps doing 3 reps until one cannot do 3 reps any more. This can result from time to time in a lifetime personal record or PR for that exercise for that number of reps. In a cycle I usually go from ME5 to ME3 then ultimately to ME1 from week to week in a given movement. Then a deload where one backs off and prepares for the next cycle. This is an maximal strength goal. Often one "goals to failure" here or close to it. Going to failure can be very taxing so one tries to avoid it for the most part accept late in the cycle when testing of strength occurs. Rep range here is typically 1 - 5 but one can set a a PR at any rep range. These are about performance and measuring progress. SE = Submaximal Effort.
This infers the weights are relatively heavy but are sufficiently less to allow sets across without going to failure on all but maybe the last set. Rep ranges are broader here to cover Strength, Power, Hypertrophy and Endurance. These help build the Max Effort lifts. RE = Repitition Effort.
These are pretty much the same as the SE above accept that it is common t take these to failure and often use higher rep schemes. These and the SE above are pretty much training like a body builder. Yes the best body builders do Max Effort work too but when they do much of that they are training very much like a Powerlifter. DE = Dynamic Effort.
Dynamic Effort is all about developing speed / power. These will use lower weight typically in the 40% to 60% ranges. One may use accomodating resistance in the form of chains, bands and so on along with the weight. Olympic Lifts are used by many. Some use plyometrics / jumping for this. To lift maximal weights one needs strength with a certain amount of explosiveness to break through sticking points.
My weekly training is similar to this: Tuesday: Upper Body Repitition and / or Dynamic Effort day.
This day is somewhat optional based on my work schedule and whether I need more time to recover from the previous week of training. Often Dumbbell work here. Thursday: Deadlift Day Max Effort.
Essentially this is devoted to pulling from the floor. Sometimes I will do Olympic Lifts here as well. Saturday: Upper Body Max Effort Day.
Heavy barbell pressing and rowing here. Sunday: Squat Max Effort or Dynamic Effort Day.
I modulate this day as I am already lifting heavy on Thursdays. This is my favorite day but this is where I tend to over do things.
What you seem to be following in the kettlbell training is a very viable program of progressive overload circuits. Good stuff for overall fitness and well being. You couple this with with other cardio training. Basically you have it together as far as I can tell. Probably overall more healthy than what I am doing. I enjoy lifting heavier and heavier things so my progamming suits these goals. It is as much of a hobby and sport as it is an exercise program for health.
I know all this is TMI.