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10.24.2014

Training Plateaus And The Progressive Ten System

Doug Scott, is the Head Strength and Conditioning Coach of the Pingry School in New Jersey. Doug is a tremendous coach and innovator. He shares with us with one of his keys to administering a high school strength program….. the principle of ‘simplicity’.

Doug explains….Organize each workout using basic exercises with basic protocols that address all the muscles structures of the body. This way you can focus your attention on coaching properly performed repetitions to ensure each athlete is giving the greatest of effort.

When it comes to developing lower body strength and power one of the tools we use is the Pendulum Hip Press. Our standard set/rep protocol is 2 sets of 12-15 repetitions. The athlete will add 10 pounds once 15 strict repetitions are performed on the first set. However, after months of continuous training many athletes reach a plateau and the weight increases and motivation to train seems to slow.

Working out on Pendulum equipment

An alternate routine that is performed once per week to reinvigorate the athlete and break past a training plateau is the “progressive ten” system. The goal of each workout is to achieve the heaviest weight possible for 10 repetitions. We use 3 submaximal sets of 10 to act as a warm up and to allow the athlete time to focus and “get into the workout.” On the forth set the goal is to to reach a 10-repetition maximum. If 10 or more reps are performed add 10 pounds the next workout.  However, the warm up weights never change. Since we are using lower repetitions than our normal program the weights get much heavier which is a motivational factor for many. After 4-6 weeks of training we resume our standard protocol using the players last 10-repetition maximum as the new goal for 12-15 repetitions. This simple program is a great way to Get kids focused, motivated, and Strong. 

Sample program for an athlete with a 500 pound 10 rep max

Workout 1

360 x 10

410 x 10

450 x 10

500 x 10

Workout 2

360 x 10

410 x 10

450 x 10

510 x 10

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