I have just finished a phase of “cluster” training. Clusters are a fairly advanced training method that allows a person to do more repetitions at a higher weight than normal programs by taking short rests of 8-12 seconds between repetitions. I used this for the earlier part of my workout, going up to 155kg reps in the high bar back squat for sets of 5.

In this part of the workout just before Singapore ‘s best gym, the Genesis Performance Center closed at night, I did 155kg x 4 rep Good Mornings, super setted with trap bar deadlifts working up to 240kg. It was not particularly hard, but the trap bar ran out of space to put more plates…

One of the keys to proper program design is to test the attribute you are training to see if you are making progress. In this last 15 days I have been working on strength in the 3 rep range. 5 days ago I managed a best set of 170kg x3, this week, as the “end” of the phase I am trying 180kg for 3 reps (see video below). After a phase in the 3 rep range, we need to choose different exercises in a different rep range to continue progress.

The rep range you choose should be dependent on the kind of activity you want to excel in. For example a discus thrower would spend more time in the 1-3 rep range. While a soccer or basketball player would use more of the 8-12 rep range. That doesn’t mean that no other rep ranges are used, but this should be the main one that most of your sets are performed in.

Rep ranges, tempo, rest intervals, and weight determine what kind of training effect you get from your sessions. At our Gym in Singapore – The Genesis Performance Center, these are the things in our personal training, fitness bootcamps and athlete training programs that we vary for constant, measurable progress in strength, speed, fat loss, weight loss and jumping ability.

One of the best sayings is that “you don’t run to get fit”, you “get fit to run”. Today one of my personal training clients experienced it first hand. Before joining the gym he had been running/jogging recreationally around his home. His usual route took him 25 mins.

Do you think this is the best way to improve your 2.4km run for IPPT or NAPFA?

After 2 months training with us, he tried the route just for fun and it took – 17 mins. This is a 8 minute improvment! 30% improvement! Outstanding.

He has gotten alot stronger in training and it is carrying over to running. Do you think, that even with 2 months of running training he could improve 8mins? I think not!

Just another example of running not being the best way to improve running…
Read more about why joggers need strength training here!