Monday, January 10, 2022

Doing the singles thing


There’s a training cadence to meet the needs of everyone if you spend some time searching for and reading about it. From the time-tested beginner barbell training protocol of three sets of eight reps to the German Volume Training protocol of ten sets of ten reps. 

Whatever you want, it’s yours to be had; all you must do is show up and do the work and, more likely than not, you’ll make fitness training progress if the protocol you use has a progressive resistance component to it.

I’m currently playing around with singles. One way I trained with singles was doing a singles progression of about eight to ten rounds with the final rounds being about 90 percent to a personal best attempt depending on how I was feeling and how I did with the previously completed rounds. Then, I’d close with a bonus round using a weight that was about 65 percent of my one repetition max. I’d completed as many repetitions as possible which gave me a nice closing muscle hypertrophy feeling that the singles didn’t deliver.

Recently I started singles training for double kettlebell overhead press, double kettlebell rack squat, weighted pull-ups, and weighted bar dips. While nothing is cast in stone, the workouts completed thus far have been of 20 singles every minute on the minute. 

Time will tell what return on my training investment doing these singles gives me. As a minimum, experience lifting something heavy for me should make lifting something not as heavy a bunch of times easier to do. So long as the singles training has a progressive resistance component to it, I can’t help but thinking this training will be fruitful along with the other work I’m doing.

Here’s a recent workout using a pair of 24kg kettlebells and doing a singles workout consisting of 20 singles done every minute on the minute.

It’s kind of fun doing the singles thing.

Pax Domini sit semper vobiscum

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