Maximal Exertion Method
Parameters
Load - 90% plus Movements - 1 Warm Up Sets ≥80% off all sets Warm Up Reps 3-5 Sets - 1-4 Reps - 1-3 (should not exceed 4 total reps over 90%) Rest - 2-5 minutes Frequency - 1-2 total sessions per week Movement Rotation - 1-3 weeks with 1 being the optimal
Benefits
Intramuscular coordination Intermuscular coordination Reduction of CNS inhibition Maximal time under tension threshold is increased Teaches the ability to strain Teaches the ability to think under load Increased awareness of body in space under maximal load Increased joint stability Enhanced proprioception under load Increased focus with maximal loads Great way to find all weak points: mental, physical, and/or technical Best method for increasing absolute strength [Note: I do understand many things on this list that are the same, but there are many who do not]
Negatives
Recovery if movement is not changed frequently Injury if method is used past technical breakdown Poor application will yield poor results Can be problematic if intensity and duration is progressed faster than adaption Poor movement selection Not backing down when needed. One of the most misunderstood methods in strength and conditioning [caption id="attachment_131799" align="aligncenter" width="474"]
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