"All the information you can offer can be easily found on the internet for free! People are just lazy to do their job!"
My training knowledge has the background in the mentioned strength sports. By the background I mean that I've studied them in the past. I had started from the world renowned coaches, training experts, exercise scientists and continued to representative strength athletes and their coaches in given sports. From a certain moment I reached a point, from where I was able to create my own training principles.
By now the RPT training principles consist of scientifically and years in the trenches proven training methods that are based on eclectic approach and development of my own principles.
The RPT system consists of dozens training principles. Each of three subsystems use only some of them and each training protocol then utilize just a few. In general the RPT training principles can be divided by their purpose into these categories:
- Building the foundations: As a metaphor to building a house, the foundations must be laid first. No matter what is your level of performance or years of experience, you always have to include some structural training in your workouts. Proper use of structural training guarantee you a long-term stable progress. On the other hand, focus only on main lifts and maximal strength and you hit the plateau very soon.
- Developing maximal strength: Maximal strength is an attribute of your nervous system. The greater is its ability to activate your muscles by motor units, and the greater is their number, the greater weight you will lift.
- Developing explosiveness: While maximal strength is more about how much of your motor units you can recruit at once, explosiveness is about how FAST you can recruit them. The faster you can do it, the faster you can move or perform.
- Developing strength endurance: After you develop some base levels of your maximal strength and explosiveness (not to mention the foundations), it’s time to incorporate some training for your cardiovascular system. In the real life or in sports, you rarely have the same conditions as in training. You need to learn, how to produce maximal and explosive force under the unforeseen circumstances such as tiredness, disorientation, shortness of breath or simply when you are out of gas.
- Developing mobility: There is no strength until you have weaknesses. If you are able to squat a ton but only above a parallel, then it’s not a true strength. When you can press overhead your bodyweight but not from the catch position but from the chin, it’s nice but again it’s not a true strength. For the real strength you have to work on your mobility and perform full range of motion on all exercises. Of course you may then lift lower weights or even be unable to perform full variations of exercises at all, but that’s just a warning call! Sooner or later you hit the ceiling of your progress and in that time your mobility will be at the level of your grandma.
- Developing locomotion: Ok, let’s say you have fairly good mobility and develop some stable foundations, you also achieve some formidable strength, explosiveness and strength endurance of all levels, but until you are unable to perform such basic exercises as a pistol squat, full ROM dip or a perfect pull up, you may be powerful but not strong. You always have to develop your locomotion, your ability to move your body in space. Of course it depends mostly on your bodyweight but that apply also for lifted weight.
- Increasing working capacity: This group of principles goes hand to hand with all the previous categories. To achieve a good point in all of them, you have to practice a lot aspects of strength training, use lot of methods and include a lot of exercises from variety of different strength sports. And to be able to do that, you have to be simultaneously increasing your working capacity as well. Work capacity is both about training density and about training volume. Training volume is about how much exercises, sets and reps are you able to perform in a single workout and be able to regenerate from. Training density is then about how short you can make your training while maintaining the same training volume.
- Increasing regeneration capacities: With ascending training intensity (how much effort you put in your workouts and how much weight are you lifting), training volume and training density, the variable of training frequency is descending. At least until you also increase your regeneration capacities. The faster you can regenerate from your previous workout and the faster you can go workout again, the faster your results will be.
- Developing hardiness: If you will be working on the development of the all previous categories, you will experience some serious pain, fatigue, distress and discomfort. By that I am not trying to say that working out sucks, but that you must brace yourself and develop some serious hardiness (the courage and motivation needed to turn stressful circumstances from potential calamities into opportunities for personal growth).