Jan 10 • Exercise
A blog post of sorts
About Grease the Groove style training.
I think this information is cool and wanted to share. If you're interested:
See below 👇
"Grease the Groove" (GTG) is a training method popularized by Pavel Tsatsouline, a former Soviet Special Forces instructor and strength coach. The core idea of GTG is to improve a specific exercise or movement by practicing it frequently, but not to the point of exhaustion.
☀️ Key Principles of GTG: ☀️
1️⃣ High Frequency: You perform the exercise multiple times throughout the day, several days a week.
2️⃣ Submaximal Effort: Each set is done at a low intensity, typically around 50-70% of your maximum effort. This prevents fatigue and overtraining.
3️⃣ Perfect Form: Every repetition is performed with strict form to reinforce the correct motor patterns.
4️⃣ No Fatigue: You stop before reaching failure to maintain high-quality performance in each set.
☀️☀️ Benefits of GTG:
🌱Enhanced Neuromuscular Efficiency:
By frequently practicing a movement, your nervous system becomes more efficient at recruiting muscle fibers for that specific exercise.
🌱Skill Mastery:
The repetition of perfect form helps engrain the movement pattern, improving your skill and technique.
🌱Steady Progress:
GTG allows for gradual improvements without the risk of burnout or injury from overtraining.
☀️☀️☀️ Practical Application:
GTG is often used for exercises like pull-ups, push-ups, or kettlebell swings, where form and consistency are crucial. For example, if your maximum pull-ups are 10, you might do sets of 5-7 pull-ups multiple times a day, gradually increasing the number over time.
This method is particularly useful for those who want to build strength in specific movements without the traditional heavy lifting and extended rest periods.
Whether intentionally or by happenstance, have you ever used this methodology of training?
If so, what were your results?
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A blog post of sorts
skool.com/consciously-strong-5176
Consciously creating strength
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