Jonathan Schmid Training

The ComMOVEity - Mapping

Strength - Introduction 1
About (Strength) Training 2
Strength Training Fundamentals 4
Training Theory & Training Principles 4
Principle Of The Training Effective Stimulus 6
What are strength testings? 8
Elements Of A Training Session 11
Subdivision Of Strength Training 12

 Jonathan Schmid Training

Strength - Introduction
In this post I will talk about strength
as another fundamental of movement
and therefore also as an important
part of a movement practice.

You already got some great material

and principles from Wil which help to
understand and build a sustainable
strength training.
In this document you will get a
deeper insight into what lies behind
the term strength training, how it is
approached in our practice and some
additional material to what Wil
already shared with you.

Why do we do strength training?

The aim of strength training is to change and improve the body and thus its performance and health. We use
strength training to get our bones stronger, to increase our inter- & intramuscular coordination and to keep
our body active and burning more calories. You’ll appreciate these bene ts even more as you get older and
start to loose muscle mass. For us, strength training is more or less a fountain of youth and factors other than
external appearance play a more important role. So among other things:
• Getting to know the body and one's own limitations (boundaries)
• Increasing resilience for everyday life
• Long-term pain reduction
• positive metabolic effects
• More performance and movement possibilities
• Anxiety reduction (through more strength & stability) also increases con dence in one's own body)
• Improvement of cardiovascular health
• Support of the immune system

We view strength as one of the fundamentals of movement since the skeletal muscle is the basis of every
bodily movement and the largest metabolic organ of the human body. This means strength is closely linked
to freedom of movement and general well-being. It should give you more freedom to move freely and
therefore support your practice and daily life. The improvement of physical potential is always related to the
topic of strength. The ability to generate strength against external resistance is ultimately nothing other than
the basic prerequisite for effective interaction with gravity and our environment.
This means that strength training serves a higher purpose, so to speak. We do not train the ability strength
just to have it or to look good. Rather it is closely related to our general movement practice. How unrestricted
and good I can move depends to a large extent on how strong I am and above all how well I can use my
strength. The strength training in our practice aims at building up strength as well as the necessary function
and serves as a supporting element for freedom of movement, health and longevity.
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About (Strength) Training

Before we talk about strength training in particular I would like to point out an important distinction. I know
that many people in various disciplines, movement forms or leisure sports use the term without meaning or
even doing the same. For us it’s important to know what Training means because it directly suggests how we
approach it. To explain this I use three terms that are also used in our practice, but which should be
distinguished from the term Training with which we spend most of the time:

a) Physical Activity
Physical activity is what the American Heart Association (AHA) says you should practice every week (I would
even say every day ). “Physical activity is everything that makes you move your body and burn calories," is a
quote from the association's website that clearly states what the AHA considers necessary to maintain good
health. Physical activity therefore means everything except sitting and lying still. For me training is part of
physical activity, but physical activity is not the same as training. Other important things for me are going for
a walk, swimming, playing badminton with friends etc., but also washing up, doing the laundry or other
activities in and around the household. As mentioned above, light physical activity should take place
frequently every day at best.

b) Non-binding physical activity

A non-binding sports activity is a physical activity that is performed because of the effect it produces today -
now, at this moment (credit to Mark Rippetoe and Andy Baker). Every activity is performed with the purpose
of creating stress that satis es the immediate needs of the person performing it: burning calories, exercising,
swelling biceps, stretching - you do a certain number of exercises and then you go home pleasantly
exhausted. Non-committal physical activity is therefore a physical activity that you do because of the effect
that it has on you during or immediately after your workout. You can do your workouts the same way year in,
year out as long as they serve their purpose and create the feeling you want to feel today.

c) Play
Play can be seen similar to a non-binding physical activity, with the difference that it is not about such
super cial things as burning calories. The goal is more to feel free, to get out of the head. Exploring, feeling
light and nding solutions for certain situations in the very moment they occur. Don't get it wrong, this
principle is very important in a practice, but it should de nitely be distinguished from the concept of training.

Physical activity, non-binding physical activity and play all strive more for the pure health and well being
improvement. Training goes beyond that. All the three mentioned should be part of ones life I guess, so don’t
get me wrong, I am by no means badmouthing these activities. On the contrary, I am well aware of their
importance. When doing a lot of training we have to add the before mentioned and use it as an idea of extra
caring for our bodies. The point is simply that they create something else, have a different goal than training.
In Training we always work for something which comes much later, so it’s not for the moment. It’s not
interesting if I’m maximal exhausted during or after the training. We strive to optimize the expression of the
physical by doing more and by using given parameters to measure our improvements and the development
curve. Training is a target-oriented, planned and systematic process for performance enhancement. Training
in this context is understood as a physical activity that serves to achieve a long-term performance goal. It is
therefore more about the entire process and less about the individual workouts/sessions that make up this
process. And because the process is intended to produce a clearly de ned outcome at a given time (regardless
of the number and length of the workouts), it must be carefully planned.

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STRENGTH TRAINING
In addition to endurance, speed, mobility and coordination, strength is a basic motor skill. Strength training
is a training that increases a persons ability to generate force against gravity and or an external resistance. It
also can be de ned as ‘’the ability of a given muscle or group of muscles to generate muscular force under
speci c conditions“. This means that strength essentially becomes everything because which movements do
not involve the muscles producing some kind of forc ?

Strength Training follows a logical progression that starts at a persons current strength level and moves
towards greater (skill) strength. By de nition it is about increasing the muscle mass in the body and the
strength of a person through training efforts. To achieve this, the so-called progressive overload principle is
used. In particular it is a physical training with the goal of achieving physical changes, such as increasing
strength capabilities, increasing muscle mass or increasing joint stability.

Through strength training you expose your body, its muscles and structures to loads that it is not used to. This
causes damage and exhaustion, which causes the body to react. To prevent it from getting into such a
situation again in the future, your body starts to take precautions by building up muscles and strength. So in
the end, muscle & strength building is nothing more than repairing damage, and this is done in such a way
that similar damage is avoided in the future for the same amount of stress (remember the principle of
supercompensation).

Strength training is to be understood as a continuous process. Simply completing two training sessions and
then hoping that more muscles and strength will come does not work. If you want to build more and more
muscles & strength, you have to increase the load over time. This is the only way to build muscles/strength
continuously. Besides, there is no real end point. If the training for muscle/strength building is stopped at
some point, then the stimuli for the built up muscles/strength are missing. The body „thinks“ very rationally
here. Muscles that are not used consume unnecessary energy, so they are broken down again.
To maintain the continuous process a good programming which is changing stimuli every four to eight weeks
and having an eye on your regeneration is important. Strength training is very mathematical. It’s clearly
planned and structured. It’s not trying and hoping that something changes. It’s planning and then doing,
adapting and changing over time.
You should keep an eye on both over- and under training. Over training means that you trained too close at
your energy and performance limit and that you are not giving your body enough time to regenerate and
adapt. Then you may fall into a state where you have joint pain, possibly a weakened immune system, general
fatigue and lack of motivation. Under training means that you’re not working with enough intensity and or
volume, this means you’re not giving enough stimuli to which your body can positively react and adapt. You
see, the training should t your current energy and performance level. It should hit the sweet spot between
over and under training, meaning your body should get enough stressed to adapt but not too much to be
constantly fatigued.

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Strength Training Fundamentals

A strength training follows a goal which is de ned before starting the training. All the planning, structuring
and use of methods is oriented towards that goal.

Keep in mind that without a predetermined goal you don’t know which methods make sense to use and
where the focus of the training should be. Basically, the training should be planned short, medium and long
term in order to always keep control over the process and to design a training which is thought through and
where one builds on the other. Training is systematic. Training also needs time, expert guidance and
commitment to the goal towards which you are training. It requires planning and input from people who
know the process and what you need to do to make it a success can be a key or at least helpful.

The structure of a strength training session consists of different parts such as the warm-up, main part and
back-off part, generally said. These will vary from trainer/teacher to trainer/teacher. Each training plan/
session is lled with goal oriented exercises & drills with respective regressions and progressions for the
individual. It is important to understand that there can be countless progressions. There is not one true
progression. Even though there are progressions that have proven to be very useful, we must not get stuck on
them. It is our creativity and freedom to nd the appropriate progression for the individual.

In order for exercises to have value and lead to physiological adaptations, we use repetitions, sets and tempo
to target and fatigue our muscle bers and force them to adapt. It should be mentioned already now that the
tempo is a very decisive factor.
To cause positive adaptations in the body, a suf cient stress stimulus must be set. In most cases, this would not
happen with only doing one set. Even a set of many repetitions would probably be too little time under
tension (because of too little intensity in terms of strength development). For this reason we also use sets to
add more load/volume to repetitions and to set a suf cient stimulus. Since we are always working close, if not
fully, to our intensity limit for a given repetition range (RM), the energy stores in your muscles continually
decrease with each contraction. This leads to fatigue and a subsequent drop in performance. However, as
discussed above, since we want to do multiple sets to provide an appropriate stimulus, it is important to take
set breaks. During these breaks, energy-rich substrates are resynthesized and accumulated metabolic products
are broken down. This in turn counteracts the overacidi cation of the muscles.

Training Theory & Training Principles

To plan, structure and follow a strength training process we always try to combine science and experience.
Science does not know everything but can help you. Your experience on the other hand should be your
driving factor. So take all the theoretical stuff carefully, practice and embody it to study YOUR development.

Anyway, we believe that certain theoretical knowledge is important as the foundation of successful training
management, planning and execution. As a guide for the theory part, we are guided by the principles of
training theory. The principles of training theory are derived from the theoretical model of
supercompensation and are based on scienti c ndings and practical training experience. Along with training
systems/methods and their contents, they are to be regarded as a "control element" of training control in the
planning and execution of training.

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Most of the principles originate from professional competitive sports. This always leads to modi cations in
the individual goal setting of our practice. This means we’re not applying the principles of training theory
100 % in our practice but rather use them as guidelines and scienti c support. We complement these for this
purpose with our own experience and extensively tested concepts.

At the moment when physical activity is to become success- or goal-oriented and above all sustainable, the
principles of training theory form the "foundation of training control".
The designations or compilations of the principles are not subject to a uniform representation in the
technical literature. The principles discussed here, their selection and designation correspond to current
sports science and training practice core statements.

It would be too much for this document to go through all in detail but here some orientations in order to
generate adaptation processes through training:
• Principles of triggering adjustments
• Principles for securing adjustments
• Principles for the speci c control of adjustments

A) Principles for triggering adjustments:

• Principle of the training-effective stimulus (1RM & RM, intensity & volume)
• Principle of progressive load increase (progressive overload; frequency, volume, density, intensity)
• Principle of varying load

B) Principles for securing adjustments:

• Principle of the optimal relation between load and recovery
• Principle of permanence and continuity
• Principle of periodization and cyclization

C) Principles for the speci c control of adjustments:

• Principle of individuality and age appropriateness
• Principle of regulating interaction
• Principle of targeted stress

Some more key principles for strength training which are already discussed by Wil but I would like to remind
you of them:
• Principle 1 - Homeostasis & Adaption
• Principle 2 - Everything is Input - Managing Fatigue
• Principle 3 - Intensity vs. Frequency & Volume
• Principle 4 - Resist the Force
• Principle 5 - Arm to Torso Connection

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Principle Of The Training Effective Stimulus

There is one thing out of the principles I would like to add something: Finding the optimal stress stimulus/
the optimal training intensity.

Wil already wrote about different ideas to progressively overload your training and force bio-positive
adaptions. He also talked about the importance of managing fatigue and the important fact that „everything
is input“. Further you got a great method how to react more spontaneous to different inputs and daily
conditions. Together with the principle of Progressive Overload Managing Fatigue is the most important one
for a longterm and sustainable training process, at least this is what I experienced after after I had not
considered this for a long time.

I changed my perspective when I read the book "Super Training“ from Mel C. Siff. In this he states that
training planning can be considered as "managing fatigue". I liked this consideration and it made me realize
why so many people get stuck in their training. When we talk about training we often only see what happens
during a session. But what happened after, what happened before, and what happens in our lives in general?
In the context of training planning, it is extremely important to look at the whole process and not just
individual sessions.

Anyway, like I said, Wil wrote a short but on point paragraph for it and I really hope that you’re aware of it.
If you’re stuck in your training progress do not only look what you could change in your training but also
look for possible causes outside of your training.
Katie Bowman put a nice metaphor for this some years ago: The Sweater Metaphor.
In short: If you pull one end of the sweater, the whole sweater is affected. The same goes for the body. Always
remember, nothing exists in a vacuum, neither a sweater nor the body. It is therefore misguided to assume
that adaptations only take place when we isolate them.

TRAINING EFFECTIVE STIMULUS & MANAGING STRENGTH ADAPTIONS

Now let’s continue with how to manage strength adaptations and optimize progress.

What happens during strength training?

During strength training the organism responds to stress stimuli with an improvement of its as a speci c
adaptation reaction as "preparation for later following loads".
The model of supercompensation (graphic 1) explains the adaptions of the body systems (organism) as a
consequence of a training (stress) stimulus. It’s an important theoretical idea of increased performance. And
yet: be aware that it is only a theoretical model. The practice, however, will be different because it has many
many more in uences (everything is input) and not only those directly related to the training.

Exertion/training stimulus (1) leads to fatigue (2), that means energy stores are emptied, the nerve-muscle
system becomes fatigued and one becomes mentally tired. Recovery (3) through quality sleep, good nutrition,
leakage, gentle stretching, massage, sun etc. leads to an increase in performance (4).

EXERTION (1) FATIGUE (2) RECOVERY (3) INCR. PERFORMANCE (4)

training stimulus empty energy stores sleep, nutrition etc.

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The principle of Supercompensation
works mainly with the knowledge of
homeostasis. Supercompensation
describes an excessive adaptation
reaction of the organism as a result of
a load-induced de ection from
homeostasis. Supercompensation
(improvement of performance) occurs
when the training stimulus is
suprathreshold. The organism does
not only restores the same level of GRAPHIC 1 - MODEL OF SUPER COMPENSATION
performance after a training stimulus
BUT in the course of recovery (regeneration) increases performance above the original level. This increase of
the energy storage can be used if the following training stimulus occurs at the right time and with the right
intensity (B). If, on the other hand, the subsequent training stimulus is applied too easy (A) or too early and
strongly (C), this can lead to a steady decline in athletic performance (loss of energy, functional &
morphological performance states) and overload of the system.

The principle of the training effective stimulus states that a movement stimulus must exceed a certain
biologically effective intensity threshold in order to become effective for the organism and thus trigger an
adaptation reaction. The biological background is the stimulus level rule with regard to functional and
morphological adaptation changes.

STIMULUS LEVELS:
a) Subliminal stress stimulus
—> has no in uence on the biological balance and thus remains ineffective
The stress stimuli is too low or missing completely (e.g. during injury time) due to „negative“ in uence on
the organism and regression (tissue atrophy); performance often drops to the level just required.

b) Weak suprathreshold stress stimulus

—> maintain the current performance level
There is no "improvement" in performance, but the stimuli ensure that degeneration processes (catabolic
processes) are prevented; however, since the metabolic balance is not disturbed, no adaptation takes
place.

c) Strong or optimal suprathreshold stress stimulus

—> leads to functional improvements / enhancements of organ systems and thus to adaptation at a
higher level
Is the effective stimulus we want to hit; forms the basis for deliberate improvement in performance.

d) Excessive suprathreshold stress stimulus

—> leads to impairment of bodily functions and reduction of ef ciency
Due to constant maximum stimuli and overstimulation of the organism negative consequential symptoms
arise.

Threshold for optimal training stimulus depends on individual performance level and other
in uencing factors.
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Take Away & Practical Implementation
This tells us that there is a scale of different stress stimuli in which we want to stay more in the middle
because both the upper and lower end lead to negative adaptions and result in overload or regression.

Unfortunately, in summary, there is no individually valid practicable implementation instruction. BUT what
we know is that - oriented on the training goal - we must constantly set optimal supra threshold stimuli to
improve performance. Prerequisite for a constant readjustment of this stimuli level and thus for the design of
new optimal supra threshold stress stimuli are testings of the current performance and intensity levels
oriented at the training goal. This is why knowing 1RM* and MRM** is so important for training planning.

An understanding of the stimulus level rule should also be helpful to mature the realization that the
widespread "permanent maximum exhaustion" of the active and passive movement system will only end in
overstimulation and thus in an „off“. Test your intensity limits before planning your next training phase. Be
honest with it. Then use that intensity and match it to your training goal. Always remember: You only have
100%. If you want to do something over multiple sets to build enough volume, you can't work at your max
intensity.

*1RM = 1 repetition maximum

**MRM = multiple repetition maximum

What are strength testings?

Strength tests are generally used to determine the maximum intensity a person can handle during a
particular exercise/movement and thus determine the intensity for a targeted training phase.

There are two test models of strength tests, the 1-RM and the M-RM.
While the 1RM test is often considered as the gold standard for assessing the strength capacity of individuals
in non-laboratory environments the M-RM is not yet very popular. Nevertheless, I like this test very much
and work with it a lot.

What are the differences?

• 1-RM stands for one repetition maximum and it describes your max intensity
—> It is tested how much load a person can move one time.
• M-RM stands for multiple rep maximum and it describes your max intensity for X reps
—> It is tested how much load a person can move for a given number of repetitions (for example 5RM).
Note: Both tests are really to nd out the maximum intensity, that means with a RPE @10 - so that no more
repetition would be possible and technical failure would occur.

1-RM vs. M-RM Testing

As described above, the 1-RM test is already well researched and there are a wide variety of proven test
protocols. The M-RM test, on the other hand, is much less researched and tested for reliability.

The argument in favor of the 1-RM test is often that it has a higher signi cance in terms of maximum
strength. In the meantime, however, studies have shown that, for example, a 5-RM is suitable as an indicator

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of maximum strength for performance evaluation. In these studies, both the 1-RM and the 5-RM test and
the maximum possible number of repetitions at a submaximal intensity of 90% were determined. The result
was a very high correlation (r= 0.97;p < 0.001) between the 5-RM and the 1-RM.

I always thought that the 1-RM test could be risky for nonprofessional practitioners because it’s so intense.
However, this idea is contradicted by research showing that various 1RM tests have been shown to be a safe
and reliable measure of strength in young children (6-12 years), adolescent athletes (15-17 years), healthy
trained and untrained adults (18-36 years), untrained middle-aged individuals (50-52 years), post-menopausal
women (54-60 years), patients with cardiovascular disease, and individuals over 75 years of age. The
argument is mostly that the biggest risk lies in the quality of movement pattern and not in the „heavy“ load
and the more repetition one does the higher the risk for decreasing movement quality.

Nevertheless, I believe that precisely that quality of movement execution under maximum load can lead to
overload and injury in inexperienced practitioners. That’s why I think training beginners should not do a
1RM strength test because lifting maximum weights can cause serious muscle soreness in people who are not
used to strength training and increases the risk of a more serious injury.

RELIABILITY & PERFORMANCE EVALUATION

Studies have shown that the M-RM test also has excellent reliability. This means that we have two similarly
good test procedures in terms of reliability. But what about the accuracy of performance evaluation?

I think the question should be always what is being tested for? To nd out what the current intensity limit
is, the 1-RM is a good choice without question. Also, if the training phase is planned in a very high intensity
range (90-100%) and thus with low repetitions (1-3), the 1-RM test can serve to evaluate performance.
However, if the training is planned at a sub-maximal intensity (80-90%), in a sub-maximal repetition range
(3-5), then the 1-RM test becomes very inaccurate.
Studies have shown that the 1-RM is inappropriate for specifying load for strength training (not maximal
strength training). For example, the frequently propagated linear 1-RM-repetition relationship is curvilinear
and be strongly in uenced by confounding factors like strength training experience and type of exercise.
Therefore, the classical approach to derive loads for strength training as a certain percentage of the 1-RM
often leads to an overestimated or insuf cient load. This experience I have also made on myself and
with students. It often happened that the training intensity derived from the 1-RM for e.g. 5 repetitions was
clearly too high and training was not possible. Therefore, I was looking for other test possibilities and have
worked predominantly with the M-RM test over the last few years. It turned out that the M-RM test is much
more realistic and practicable in terms of actual training intensity.

In further studies it was also shown that there is a signi cantly lower dispersion in the 5-RM test compared to
the 1-RM test regarding the maximum possible number of repetitions (5-RM: CV = 15.8% / 1-RM: CV =
36.2%). This can be seen as evidence of better suitability for determining training intensity in the context of
training control. In addition to the lower load and the lower risk of injury, the determination of the the 5-
RM strength test, the determination of the multiple-repetition maximum enables more effective training
control than the 1-RM strength test if you’re not training with a 1-3 rep scheme.

Furthermore, the M-RM can be also even used as a predictor for the 1-RM. Here, especially the 5-RM
allows a very valid estimation of the 1-RM. Other M-RM have not yet been further investigated.
Here is one of the studies regarding M-RM and performance evaluation linked.

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To conclude this short lecture I present on the following page two well working test protocols, one for the 1-
RM and one for the M-RM test. They correspond to the methods used in most recent studies.

1-RM Test Protocol

Beginning of the test:
1) The practitioner should perform a warm-up with a self-selected load that allows him/her to complete at
least 6-10 repetitions (approximately 50% of the expected 1RM).

2) 1-5 minute(s) rest.

3) Person will then select a weight based on previous effort that will allow them to perform 3 repetitions
(approximately 80% of predicted 1RM).

4) 1-5 minute(s) rest.

5) Person now increases the elevation and begin attempting their 1RM. A series of individual trials should be
performed until a 1RM is achieved. This means you test and if the repetition was successfully performed, the
load was increased.
Rest periods between trials should be 1-5 minutes, and load increases are typically between 5-10% for upper
body and 10-20% for lower body exercises. 1RMs should be achieved within 3-7 trials.

Note: If multiple 1RM tests are performed, it is recommended that all test exercises be separated by a 3-5
minute rest period.
Note: If you go for weighted tests it is important to have a spotter during such a test, who can support you if
your muscles or your nervous system fail.

M-RM Test Protocol

Beginning of the test:
Determine the number of repetitions in which you want to test (e.g. 5-RM).

1) Person performs a warm-up with a self-selected load that allows him/her to complete at least 6-10
repetitions (@RPE 5-6).

2) 1-5 minute(s) rest.

3) Person will then select an intensity based on previous effort that will allow them to perform the number of
repetitions which will be tested later; for example 5r (@RPE 7).

4) 1-5 minute(s) rest.

5) Person now increases the elevation and begin attempting their M-RM. A series of individual trials should
be performed until a M-RM is achieved. This means you test and if the repetitions were successfully
performed, the load was increased.
Rest periods between trials should be 1-5 minutes, and load increases are typically between 5-10% for upper
body and 10-20% for lower body exercises. M-RMs should be achieved within 5 trials.

Note: If multiple 1RM tests are performed, it is recommended that all test exercises be separated by a 3-5
minute rest period.

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Elements Of A Training Session

There are a lot of parameters to consider when creating a training program. Here is a comprehensive list of
the different elements that can be added in a training session. Not all elements need to be added in each
session. It always depends on the goal and planning.

A) General Warm-Up
The goal is to get you and your nervous system excited and slightly elevate your core temperature. This
means that fun exercises that feel "cardio-oriented" are a super choice. I really recommend using low-impact
coordination patterns that you can already perform at a pretty good quality and don't require you to stop all
the time. This element is often neglected in many different areas.

B) Speci c Warm-Up
Preparation that is speci c to the exercises in the session. The focus is still on fairly low intensity and high
volume. For example speci c wrist and shoulder drills before an upper body session.

C) Technical/Patterning Work
The technical or patterning work is speci cally geared towards learning technical details of a movement/
skill. I explicitly point out that it is not needed to be the full execution of a skill but can be segments of the it.
The point is to familiarize the nervous system with the skill (or a possible preliminary exercise) and to
establish the successful neural connections without much additional effort. It should give the opportunity to
get to know it and to better understand the required attributes.
An example could be technical/patterning work to build scapula stabilization/control in protraction under
load (protracted push-ups) for the handstand push-up.
Look at a movement/skill and observe what are the key points? What is important? Then you will nd ways
how to work on it without too much demand.

D) Main Work
The main exercises in the session. Here you can now practice power, strength, mobility, overcoming fear etc.
The M-RM of the main work depends on the discipline but usually I would put it somewhere between
3-12RM and 3-6 sets.

E) Back Off / Drop Sets

Essentially, a back-off set is a set(s) performed after your main work that will have altered intensity and reps to
accommodate an increase in training at higher intensities.
There are a few reasons why a back-off set could be bene cial:
- Increasing total volume by adding an extra set with slightly lower intensity and similar reps
- Increasing total volume by adding an extra set with lower reps and increased intensity
- Increasing total volume by adding an extra set with higher reps and slightly lower intensity
- Improving your mechanics under heavier loads
The higher reps/lower intensity back-off sets will also actively support your regeneration.

F) Auxiliary Work/Prehab Work

This is a pretty broad category but it could be considered exercises that are not necessarily directly related to
your main exercises where we close de cit gaps of functional hypertrophy, mobility or overall strength
de cits. For example you’re struggling with the top position of a Chin-Up, you could do some lock-off holds
as auxiliary work.
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G) Vascularisation/Rehab
Vascularization is the process of growing blood vessels into a tissue to improve oxygen and nutrient supply.
This part is designed to rehab tendons and cartilage. This means that the exercises must be chosen
accordingly so that they target the smaller structures. Collagen rich tissue types such as tendons, ligaments
and cartilage need high time under tension/high volume to access blood and other types of uid.
Therefore, a high enough volume must be applied to this portion of the workout so that uid can be
transported to collagen-rich tissue types.
The rep ranges are hard to de ne here but something between 50-1000+RM is good. Examples are running
or biking to rehab cartilage in knees, elastic band work with low intensity or exercises that you normally do
with weights with very little weights (like 0,5kg).

H) Cool Down
Something to bring you back to zero. Wil's idea of zero pointing could be interesting here. Or just some
swinging, shaking or whatever allows you to center.

The following are additional ideas for speci c parts of a training session structure:
• Meditation: could be a separat part before or after a training session
• Concept/Task Work: could be part of the technical as well as the main work
• Open Form: could be part of the technical as well as the main work
• Research: could be part of the warm-up or the technical as well as the main work

Subdivision Of Strength Training

The last chapter of this document is about a possible sub-division for strength training. For me strength
training is clearly approached towards complexity since I see most bene ts within this. With the training I
rst want to counteract daily life and build a strong base structure that makes me generally stronger and gives
me more options (maybe reducing pain as well). Also the base shoulder help to create an awareness and
understanding of how to use my body, its muscles and joints to produce force. With that I can explore more
complex movement(s).
Thinking further, it should enable me technically demanding movements, promote health and creating a fully
applicable strength.

In theory I like to divide strength training into three main containers:

• Basic Strength,
• Ring Integration,
• Organic/Complex Strength.

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 Jonathan Schmid Training

BASIC STRENGTH
Basic Strength is the „meta-competence“ of our comprehensive training. Basic Strength also stands for
„linear“ strength which is increased through continuous progressive overload. In "linear" strength training we
de ne exercises precisely, this means an exercise has to meet certain standards to be considered right. Quality
of execution comes into play as well here. Through those standards, we are able to compare the respective
exercise from yesterday to those of today. Progress is easily noticeable and controllable. If we do not progress
we can manipulate parameters, i.e. changing volume, intensity or rest.
This form of training makes us "generally stronger" and allows us to apply the strength and technique we
gain to our activities in practice or in daily life. With basic or "general" strength, we make it easier to practice
all sorts of things and not be limited from the start. It also makes you less prone to injury if you're smart
about it.

RING INTEGRATION
Ring Integration for me is a rather speci c work and it is not directly related to Basic Strength. On the other
hand, what we call basic strength, can help you to make the ring work more accessible for you. The
applicability of ring training ranges from rehabilitation to high performance.
The "instability" of the free-swinging rings is to be understood as an additional training stimulus and
probably triggers co-contractions on the proprioceptive level of the mostly deeper-lying, joint-stabilizing
musculature. This can also have a health bene t, especially in the case of damaged joint structures.
Furthermore, the very high muscle tensions are expected to result in both a neuronal adjustment effect in the
sense of an increase in maximum strength (or improved intra- and intermuscular coordination) and a
morphological adjustment effect in the sense of hypertrophy (muscle thickness growth) of the target
musculature.

By adjusting the height of the rings, the intensity and mode of action of an exercise can be de ned, thus
enabling almost everyone to perform adequate strength training. With support, pull, hold and balance
exercises, the musculature is subjected to multifactorial stress and thus most probably "forced" into new
adaptation processes.

ORGANIC/COMPLEX STRENGTH
Organic or complex strength in our work is de ned as strength „outside the box“ or strength which also
includes a certain skill (e.g. balance).
Outside the box means that it‘s not about linear, but non-linear movements. Organic strength training should
strengthen ourselves in many different angles we’re not moving into in daily life or other training. This
training happens much more in relationship with the environment (for example climbing walls, rocks etc.).
The question if it is dangerous to led the joints into unfavorable, biomechanically incorrect, positions I would
answer with no. The dosage makes the poison or the way you approach and build it makes the poison. I think
the risk is higher when staying your whole life only in the linear zones. Our body needs rotations, circles,
spirals and all this non-linear movement. - And it also needs to be strong in this „weird“ angles; at least to a
certain point. For this reason we are working with a huge library of conditional, task-based strength trainings
that make us "bulletproof" and help us develop and prepare for the unknown.

I recommend alternating these types of strength training in practice, as they all bring their advantages and
disadvantages. If the goal is general development, it should not matter whether the HSPU is achieved in a
month or a year. What is important is an alternating stimulus that always has a positive effect on the
individual skills. If the goal simply and only is the e.g. the HSPU it’s of course a different perspective.

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