Ladder Training Will Increase Your Strength Without Fatigue
The stair climbing method is not fantastic footwork. Rather, it is a one-time resistance workout that changes your sets and reps as if you were climbing an imaginary staircase. The point is to make you really strong by helping you cope with the level of exhaustion, while still breaking your butt.
The idea is simple: you start with one rep on the first set. Relaxation. You add repetition on the next set, working up to two reps, and then keep adding repetitions on subsequent sets until you get to the predefined ladder you want to complete. There are many ways to install a ladder. Here’s the simplest example:
- Set 1: 1 rep
- Relaxation
- Set 2: 2 reps
- Relaxation
- Set 3: 3 reps
- Relaxation
- Set 4: 4 reps
- Relaxation
- Set 5: 5 reps
- Repetition
Other staircase schemes can be:
- 1 rep, 2 reps, 3 reps (repeat 2 or 3 times)
- 2 reps, 3 reps, 5 reps, 10 reps (repeat 2 or 3 times)
There are also rules. First of all, you stick to the same exercise and weight throughout your workout. The exercise is up to you, but usually you choose a difficult exercise that works on multiple muscle groups. For example, you can do squats or stairs. A weight you can lift at least five reps is a good start. Rest periods can be short , about 30 seconds.
Just make sure your effort and intensity stays the same throughout your workout so that if it gets too easy, put on some weight next time. By the way, the ladder method is a little different from pyramid-style workouts, which forces you to put on weight. This method gives you a lot of practice, but since you don’t always complete all sets 100 percent, it will be easier for you to manage your level of fatigue. Don’t worry, you’ll get a hell of a workout anyway.
The Best Teaching Method You Don’t Use | T-Nation