C.S. Sloan's Integral Strength

     In my last article, I presented a few workout routines along with some training ideas for using high-frequency training (HFT) with what is commonly termed “grease-the-groove” workouts.  After writing it, I had a few thoughts still rumbling around my mind for some various ways that you can implement and use HFT.  HFT, just like other methods of training, has multiple routines and programs that you can work with.      Grease the groove training is sometimes called synaptic facilitation .  Why?  It comes from Russian research on strength training and the methods that the countries from the former Soviet Union used in both weightlifting and powerlifting training.  “Soviet research clarified that repetitive stimulation of a motoneuron increases the strength of its synaptic connections and may even form new synapses… the process is called synaptic facilitation or, in lifter speak, ‘grease the groove’... by frequen...

How to Run a Systematized Training Plan Using the 3 to 5 Method      In my recent 3 to 5 Split Training article, I discussed some different split schedules using the 3 to 5 method.  The method is typically run using full-body workouts or, most commonly—such as how Pavel Tsatsouline generally suggested it—using a “full-body split”.  So, you might do squats, bench presses, and chins at one session and, at the 2nd, you might do deadlifts, military presses, and rows.      If you’re already familiar with this method of training, you can skip ahead to the next paragraph.  For anyone not familiar with it, the method works like this: You train 3 to 5 days per week.  You train with 3 to 5 lifts at each session.  You do 3 to 5 sets on each lift.  You do 3 to 5 reps on each set.  You rest 3 to 5 minutes between sets.  Simple as that.  It’s a great way to ensure that your workouts are “programmed” witho...