Monday, 5 December 2011

Ladder Training

One very interesting method for training is ladder training.

What is a ladder(in the physical training context of course)?

Simply put a ladder involves performing 1 rep of an exercise followed by a rest followed by 2 reps followed by a rest and so and so forth. 

On paper it would look very much like this:
1,2,3,4,5,6,7,8,9,10 with rest intervals between reps.

It could take the form of a kettlebell swing where 1 rep is performed using each hand followed by putting the kettlebell down for 15 secs and then 2 reps etc

Now, the earlier reps will be quite easy to perform but remember as the ladder progresses the rest period will still be 15 secs and the oxygen debt will build up making the latter part of the ladder very difficult to perform.

One of the reasons I like the ladder format is that it starts off at only 1 rep which is perfect for easing the mind into the training session which is great if you don’t fancy hitting the session with full force right at the beginning. 

A ladder eases you in even if it turns into a killer session later on, by which time you’ve warmed up and become accustomed to the routine.

Up and down the ladder
You don’t always have to go up a ladder you can go up it and down it in the same set too.

Going up and down a ladder using the above format with a kettlebell swing (using both hands) would result in 4 ½ minutes rest (assuming 15 secs between each step) and 200 reps performed).

If you had a target to reach of say 200 kettlebell swings in 10 minutes you could perform the above session and gradually reduce the rest time between steps by 1 sec gradually until you could do 200 non-stop.

Also, note that ladders do not need to start at 1 rep they can start at any number you like 2, 5, 10, 15 and go up and back down in whatever format and increment you wish.

Ladder training is a very effective and alternative way to train and another form of interval training