Triple Progression System for Maximum Strength & Mass
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- čas přidán 21. 02. 2022
- The Triple Progression is a fool-proof method to get stronger. In this video, I explain how it works in a simplified way. It can be used as an entire Program, or with certain exercises.
Enjoy! - Zábava
Great presentation. I use this method for my weighted pullups and can attest that it's very effective. Didn't know it's called triple progression...
Great content!
Luka you're the man!
This is great Louka. It reminds me of waving block periodization.
A very good video/concept and a very valuable information link on the Coach’s reply. Coach Louka, I guess you could run the same weight two cycles back to back if you start a cycle with low reps, build strength and go (hopefully) for higher Muscle building cycle right?
Thank you
Thx for this
Thank You
thnx Coach! how long should i take rest between sets? Respect!
thanks for the vid. could this be used as a rehab protocol. ie. start low and build up the strength. my right shoulder isn't as strong as my left and has slight pain.
That was very helpful Luka and thanks for clarifying not doing the same exercise three times a week with this progression. But can you still use the same exercise in the other two work sessions to grease the grove or for practice. For instance with the military press....can I target that on Monday with the progression above, but still include the military press on the Weds and Fri with a lighter weight or lighter volume just to get some practice and work in while targeting another exercise (lets say) the goblet squat on a weds? Then I could do the same for those two exercises while targeting the swing on a Fri. Obvioulsy, I'd start off with the target exercise first and practice afterwards with the other two exercises.
Yes exactly, lighter weights or low volume with the same exercise on alternate days.
@@HardstyleKettlebellPro Cheers Luka 👍
Check out this article to get an idea
www.strongfirst.com/easy-reg-park/
@@HardstyleKettlebellPro Thank you for taking the time out to help me. I understand completely now!
Does it really works for muscle gain?
Great stuff, Louka!
Could you have a workout in which you would do your Triple Progression work, followed by other compound lifts done in a lower volume? Say you do your press work from your example, followed by 3 sets each of swings, rows, squats, or similar?
Thanks for all you do! 🙏🏻
Absolutely
You mention this should be 1-2x a week. Let's say I can Only progress once a week. Should I do example monday 3x3 then thursday 3x3 before Next monday 4x3.
Or do two different workout. For example monday 3x3 and thursday like 3x6-8 before returning Next week' s monday 4x3?
Hi Louka! To make sure I am understanding the program correctly you could take say: 1. a squat 2. a pull 3. a press 4. a hinge, train three days a week but only raise the sets and or repps once a week?
Yes, however, it would look something like this:
www.strongfirst.com/easy-reg-park/
Hi Louka,
I have a question: what, if any, are the major benefits of doing KB clean and press as opposed to KB presses (military) without the clean before each rep?
1. You do more cleans ;)
2. It's a specialized variety of the MP (same but different). So you can maximize the lift without plateauing too soon
Hello, I’m using a 20lb KB. My goal is 5x12 with various exercises. when I finish the program how much should I increase the weight? I was thinking 5lb.
I'm 65+ novice with Kettlebells. If I buy a heavier KB & practice Presses (Triple Progression System) 2xweek should I also do Cleans together?
Sure you can
I'm thinking about doing this as a upper body / lower body split using this format:
MON
Military Press (3x3 per Arm)
Pull ups (3x3)
TUESDAY
Zercher Squat (3x3)
Swings (5-10 x 10)
WED
rest
Thursday
Same as Mon but 80% 3x3
Friday
Same as Tuesday but 80%
Swings 5-10 x 10
Please advise on your thoughts?
Thank you sir!
Looks good!
What I'm missing from this video is the "Why". What's the supposed benefit over, say, a simple double progression?
It's been tried and tested for decades
Hi. What about warm-up sets?
What about them?
So 12RM will be 12-2=10, 3x10, 4x10, 5x10, 3x11, 4x11, 5x11, 3x12, 4x12, 5x12? How long to rest between sets? Talking test will be enough?
I'm thinking as long as you need. We all differ in amount of rest needed between sets.
Correct for the reps. For the rest 5 minutes minimum.
How would i use this with a 3 rep max? I only have 1 heavy ketlebell at home
Build up many sets of 1,2 reps. 10-20 sets. Reach total of 30 reps. Then start adding sets of 3...progressively build up to 30 reps total.
thanks for the feedback
@@HardstyleKettlebellPro
Could you Load Wave this progression?
Yes
Hello, I’m using a 20lb KB. My goal is 5x12 with various exercises. when I finish the program how much should I increase the weight? I was thinking 5lb.
Increase by 4kg