why no focus on limit strength?

[RonP]

Coach Sonnon worries about useful strength. The least useful or lets say least complex is machines that target one muscle. Then are free weights. Then Kettlebells. Then clubbells being the most complex. To make it short....yes...CST is teaching you strength useful in more different ways. There are too many guys out there who can lift all kinds of free weight. But cannot lift their own body weight. Can't do a pull up...etc.
I don't have any of the Tacfits. I do know they make it easy to understand a good schedule and workout. The kind of workout schedule that CST hopes a person would do.
Running is something great to do. I would do lots of mobility of the hips and lower spine to make up for that overcompensation.
No matter what. Lots of joint mobility and range of motion training does you wonders. Yoga is great. This stuff goes along with your weight training.
I don't think you're cocktailing right now. Throwing in a Tacfit program along with what you're doing would be.

[Coach Clavijo]

MAhammer, you may also be interested in RMAX Powered Running: https://rmaxinternational.3dcartstor...ning_p_13.html

I understand that if I cocktail I may get less results but I dont know what else to do, I dont feel any of the rmax programs has everything I want to work on, limit strength is an example.

No single program can do everything for everyone. Rather than cocktail, cycle. Work on strength for a while, then something else, then something else, etc, and then come back. Will you lose strength while focusing on "something else"? Absolutely. But you will become stronger overall, and remain stronger over the long haul.

You can no more max out every attribute at once, than you can grab several handfuls of sand with a hand that's already full of sand.

If none of the current RMAX programs focus on what you want, get one that does: CSTCoach.com

[MAhammer]

Coach Sonnon worries about useful strength. The least useful or lets say least complex is machines that target one muscle. Then are free weights. Then Kettlebells. Then clubbells being the most complex. To make it short....yes...CST is teaching you strength useful in more different ways. There are too many guys out there who can lift all kinds of free weight. But cannot lift their own body weight. Can't do a pull up...etc.
I don't have any of the Tacfits. I do know they make it easy to understand a good schedule and workout. The kind of workout schedule that CST hopes a person would do.
Running is something great to do. I would do lots of mobility of the hips and lower spine to make up for that overcompensation.
No matter what. Lots of joint mobility and range of motion training does you wonders. Yoga is great. This stuff goes along with your weight training.
I don't think you're cocktailing right now. Throwing in a Tacfit program along with what you're doing would be.

Hi Ron, so how can I include the benefits of CST into what I am doing? I also want to do tacfit but like you said, I think I would get diminishing returns and be doing to many different things. So is it a question of doing weights or doing tacfit?


Coach nice input thank you. I have been thinking about cycling to achieve the goals I have, but I have no experience with this. Right now I am lifting weights doing high weight low reps. I have been doing this for about 5 months. How long is necessary to train one attribute before switching to another?

[Ron Schaeffer Jr]

MAhammer, you may also be interested in RMAX Powered Running: https://rmaxinternational.3dcartstor...ning_p_13.html



No single program can do everything for everyone. Rather than cocktail, cycle. Work on strength for a while, then something else, then something else, etc, and then come back. Will you lose strength while focusing on "something else"? Absolutely. But you will become stronger overall, and remain stronger over the long haul.

You can no more max out every attribute at once, than you can grab several handfuls of sand with a hand that's already full of sand.

If none of the current RMAX programs focus on what you want, get one that does: CSTCoach.com

This quote is great.

[MAhammer]

I agree that is a good quote

[RonP]

This quote is great.

+1


I'd also like to add that you might like Primal Stress. All Coach Sonnon goes through to explain things is exceptional. This is stuff I should know. I have all the books in the book section except the Boxing Manual. It was like it went in one ear and out the other. I didn't come to a good comprehension of CST. Primal Stress seems the straw that broke the camels back of my ignorance. I now look forward to going back and reading all those books. I think I will finally get the comprehension originally intended.

[MAhammer]

RonP, any suggestions for how long to cycle one program? how long before you go back to it?

[hermanchauw]

Hi Ron, so how can I include the benefits of CST into what I am doing? I also want to do tacfit but like you said, I think I would get diminishing returns and be doing to many different things. So is it a question of doing weights or doing tacfit?


Coach nice input thank you. I have been thinking about cycling to achieve the goals I have, but I have no experience with this. Right now I am lifting weights doing high weight low reps. I have been doing this for about 5 months. How long is necessary to train one attribute before switching to another?

The 4x7 (and 7x4) formula already gives this flexibility to do limit strength and conditioning at the same time.

Moderate: strength
High: conditioning

You can do alternate between strength and (something else like) conditioning within the 4x7 itself or alternate one month strength with one month something else.

[RonP]

RonP, any suggestions for how long to cycle one program? how long before you go back to it?

I like Hermanchauw's thoughts.

You're starting to get into advanced advise that I really don't feel qualified to give. Cycles are like magic. I hope you're cycling on daily, weekly, monthly, and even yearly basis. They say there should always be a goal in mind. Something to achieve. A competition, race, etc. I've seen many different cycles in endurance running. Many people customize to what works best for them. Lance Armstrong had an extremely interesting cycle where he switched back and forth from aerobic, to anerobic, based on heart rate. Noticing the HR beginning to degrade was his indicator to switch to the other. (remember distress?) I do have to admit that 4x7 seems to be an exceptional cycle. You should be able to look at your Tacfit and gain understanding of cycling 4x7 from it.
Just to give you some understanding. Basically a cycle will go up three months. Each month on a weekly basis you will increase your workout. Then at the end of the month you will drop down the first week of the next month. But higher than the first week of the last month. The three month "cycle" is to aim at a result. This is like a 4x7 on a monthly basis. Count the weeks. 4 to a month. First is "rest", then "light", then "moderate", then "high". In Marathon training, it is 6 months or more. You can throw in an endurance cycle that lasts 6 weeks. Just keep increasing for 6 weeks. Believe me, it is hell.
If you've been doing weights for 4 months and no clear cycle in mind. Just working on it. I'd say drop it for rests sake. Do your Tacfit for a month. Plan on doing something like Hermanchauw suggested. You need to learn though. That is from CST info. I seem to recall something about diminishing returns after three months? Need to rest what you're doing? Gain much from the switch.
Please...remember....the magic in cycling is using rest as a workout tool. I like to think of the 6 million dollar man. Rest means rebuilding, stronger, faster, better. Without the rest time. That don't happen.

[gilestro]

I've been thinking for a while that Rmax should bring out some kind of members program. A lot of people like Tacfit because it is meant to be plug and play but in fact it really isn't at all. How often do you see the same questions- where should i start, which program is best for this or that. If there was a monthly plan that you subscribed to it would take all the guess work out if it. These days Scott seems to be OK with delegating some of the programming to guys like the Firefighters or Alberto Galazzi so it wouldn't weigh him down too much. Someone who knows much more about programming or periodization than me could design a years plans with strength, conditioning, mobility endurance etc all integrated and publish it at monthly intervals. I'm sure some of the existing programs could updated or adapted for some months and it would also give Rmax a chance to beta test new ideas without giving too much away.

Maybe it could have a club bell cycle like 5x5 for strength and maybe an annual assessment during one month where you try a series of tests to chart your progress.

A new Tacfit seem to come out about every 2-3 months say at 100 USD (I know it's not compulsory to buy each one but a lot of people do) so to subscribe at 20-30 USD per month for a year would not be a bank breaker.

For sure people with specific goals would need specific advice but for the general population it could work well.