Recently, I have been using more and more hand pressure sets lately. By hand pressure, I mean that I am physically applying force to increase or decrease the intensity of exercise to the RPE(rate of perceived exertion) I am seeking for any given set. For example, on the Jane Fonda exercise of side lying straight leg lifts, I can apply pressure and force the glute medius and glute minimis into agony. By being able to progressively control the intensity of the exercise I can have people target the appropriate muscles and muscle firing patterns before increasing the intensity, all within the same set.
I called this article drop sets because drop sets because I would like to mention them as very effective and useful for everyone, from seasoned athletes looking for something new to beginners. Drop sets involve lifting a particular amount of weight for a designated number of repetitions before the weight is minimized and continued with little to no rest between weight drops. Just as with the hand pressure I am able to apply the amount of force appropriate, but in this case I am able to maximize the intensity while maintaining a particular repetition range. Athletes that belong to middle distance or endurance events can benefit from these exercises because they remain challenging for extended time yet provide a strength component.
While most article talking about drop sets say that usually 1-3 weight drops occur during the set, I have worked with as many as 10 weight drops for sets lasting upwards of 100 repetitions. Let’s not forget that with strength training, race tempo is difficult to simulate but intensity can be gauged through the weight, RPE, and extended over a similar time period. By this I mean that we might not able to move the legs as quick as running when performing squats or pull downs as fast as swimming strokes but that the time of the race should be comparable in length to our drop set. For example, an 800 m dash is run in about 2:00 for men so a drop set for the legs lasting as long could be considered beneficial even though the legs move at different speeds (running vs. weight lifting with legs). As a swimmer in high school, I used cable lat row drop sets to maximize my intensity through up to 8 drops for 60-80 repetitions total. An eight drop set would often times simulate a 200 yard swim or 8 laps in the pool where each lap consisted of 8-10 breaststroke pulls (64-80 strokes).
Drop sets are especially versatile for clients that need to increase their repetitions to increase their activity. Overweight and obese clients can benefit from drop sets because the endurance component increases calorie burn while still providing the strength training to build muscle and lose fat.
Since most athletes are involved in activity over a period of time often longer than traditional weight lifting sets, drop sets can be useful to prolong the RPE and for sets longs
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