Ladders are another great programming tool for training functional movement. They allow us to elevate our reps during a workout (therefore increasing total work output) by avoiding fatigue/burn out.
The basic idea is this: pick 1-3 movements, depending on your focus, and start by doing 1 rep of each. Rest for a second, then do 2 reps of each. Keep increasing your reps by 1 each round until you can no longer complete the set. Instead of ending the workout there, however, drop back down to 1 rep, and start building up again. Below is a sample workout involving 2 movements:
- Pull-ups: (1-8, 1-7, 1-6, 1-5, 1-4, 1-3, 1-2, 1) = Total Reps: 120
- HSPU [Handstand Push-ups]: (1-7, 1-6, 1-4, 1-3, 1-2, 1) = Total Reps: 69
Notice that I kept the Pull-ups and the Handstand Push-ups on different ladders. While I rotated between the two movements for as long as I could, once I was squeezed out on HSPU, I continued with pull-ups, allowing myself a longer break in between sets.
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Have you ever tried ladders? If you have, what did you think?
-Stay healthy everybody.