Hey guys, Wes here, checking in from Like Iron Strength and Performance. I want to inform you guys that I will be starting an informational series on strength training. I will talk about topics that are currently on my mind and also hope to answer any questions you guys may have. The goal of this content is to be short and sweet, informative and understandable. I will take relatively complicated training jargon and make it understandable and applicable to your training. The principles we will discuss in this series are universally applicable and relate to all sports. Because I love strength training and compete and coach powerlifting these principles will be applied to this sport. The first topic I want to discuss is something that has been on my mind lately; long term progression in strength training. I want to give a short disclaimer before I start this discussion, if you are a novice to strength training, an untrained beginner, today’s topic will not be something you should concern yourself with quite yet. Later in this series I will discuss why this is and a better approach to take if you are just starting. I want to focus today’s discussion on three training variables that play a role in long term strength progression. Volume, Intensity and Frequency. Let me start by defining these variables. Some people define volume as sets x reps. To me this is not a great definition because it doesn’t incorporate training load. I want to define volume as sets x reps x weight. I will define intensity as total weight used in a movement. So volume and intensity have a relationship and are not necessarily mutually exclusive. I want you guys to think of volume and intensity as how many and how much of something you are doing. Lastly, I will define frequency as how often a given task is repeated. I want to take these variables and explain their relationship to long term progression. As you go from an untrained beginner in strength training to a well trained lifter it becomes harder and harder to progress and the rate of progression is much slower. How do you continue to see progress when it becomes difficult? Volume, intensity and/or frequency must go up! Basically your training has to become harder over time to continuously progress. This progression has to be titrated. Meaning you should not go from squatting once per week to squatting four times per week instantaneously. Therefore, increasingly titrate the volume, intensity and/or frequency in small increments over time. Side note volume, intensity and frequency cannot go up infinitely due to the accumulating fatigue and other factors, but this is something we will discuss in the future. So the take home message for the day, the training variables volume, intensity and/ or frequency must be titrated in increasing amounts over time to continue to see progress. Training in one or multiple ways must become harder over time. Not everyone will be able to respond to the the same increases in volume, intensity and frequency so it is a good idea to figure out what is optimal for you over time through trial and error. If you are local to Bozeman don’t forget to swing on by Like Iron Strength and Performance. That is it for today. And remember…only stronger.

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