Hope you’ve been enjoying our trip into the secret
strength world of “The Cuban” – my former weightlifting
coach Alfonso Duran.
Let’s cut right to the chase and go for the jugular
SECRET #4 – PACE YOURSELF
We’re always in a hurry here in the good ol’ US of A
and other Western countries.
But we shouldn’t be when we’re training. Lots of rest
is the prescription for strength… and mass – most
of the time.
Al’s the one who taught me the 3-5×3-5 with 3-5 minutes
of rest system that Pavel later popularized in “Beyond
I’ve written about this before, but your most productive
training sessions won’t be ones where you’re racing thru
them or pounding yourself into the ground.
Which looks like it stands in stark contrast to…
SECRET #5 – TRAIN TO FAILURE
Yeah, yeah, I know – NOT what you’d expect from a
member of the RKC School of Strength.
But as always, there’s a caveat – you narrowly define
the term “failure”.
Failure as Alfonso defined it (and as I used it) was
when your form broke down or their was a tempo change in
your reps or your speed slowed down.
And we’d usually do between 1 and 4 sets to failure,
depending on load, volume, etc.
(I use a very successful program in the Inner Circle with
double KBs based on this principle.)
Russian Super Coach V. Zatsiorsky calls the “Repetitive
Effort Method” in his book, “Science And Practice Of
Strength Training” and confirms that it is a great method
for gaining strength and muscle size.
And when used in conjunction with the 3-5×3-5 method
you will actually see faster results in strength.
Which leads me to Secret #6 – which seemingly contradicts
Secrets #4 and #5 –
SECRET #6 – GRINDING IS VERY BAD.
Grinding? You mean like the Grinds? Or “slow strength”
No, not exactly like that.
See, you should always keep your rep speed high and
constant. Always use as Dr. Squat (Fred Hatfield) calls
it “CAT” – Compensatory Acceleration Training.
That’s where you move the weight as fast as possible
When your rep speed drops – that is slows down as you
fatigue and the weight feels heavier – you should stop
If you don’t, you’re “grinding” your reps.
This taps into your recovery and your ability to realize
the results of your training – i.e. get stronger, leaner,
It looks like it’s contradictory to pacing yourself
because you’re being explosive and moving quickly.
And it looks like it would be impossible to train to
failure until you realize that failure comes when your
not just your technique falters, but your rep speed, or
the pace with which your set changes.
(I think that’s called “tempo.”)
Anyway, as you can see, much of this strength training –
– regardless of how you apply it – kettlebell, barbell,
Can be more than a little confusing.
Which is why you should get some routine guidance.
Like this – http://kettlebellsecrets.com/map
Without it, it’s very, very easy to get lost, as the
daily emails in my inbox prove.
Talk more tomorrow.
P.S. If you find yourself confused about how to get
specific results or how to integrate all the advice
I give you, don’t worry, this is the best place to
get clarity, focus, and results –