it all about:
the title pretty much says it all. Doing single and double reps for multiple sets.
Now training with singles and doubles isn't new. It's long been a feature of Olympic
Lifters, Powerlifters, All-Round
Lifters and has more recently been written about by McKean & Temple in Hargainer
(well worth tracking down back issues from the mid 90's), Brooks Kubik in Dinosaur
Training and Steve Justa in Rock,
Iron, Steel (both authors give it a chapter). Hell, even the HIT
fraternity have their own take on it (Rest-Pause).
singles and doubles have a proven record of getting humans extremely bloody strong.
where Wiggy takes a step forward is that he also offers an increase in endurance.
Or rather Strength-Endurance. Wiggy argues that Mixed Martial Artists in particular
need to be able to perform sustained bursts of power. And he's right. So how's
it done? Here's how:
= Heavy Weights + Short Rest + Volume
it's high paced low repping. It's a protocol very similar to Bryce
Lane's 50x20 thing, Justa's
Singles routine, and in a round about way, with Dragan
Radovic's endurance lifting regime. Sounds simple doesn't it? That's because
packs the book with information on how to make this protocol work. Routines,
frequency, progression and loads and loads of exercises. And because the weights,
although heavy, are sub-maximum, there's no fear factor. You don't even train
yeah, there's a load more info in there too. Wiggins debunks the scandalous bodybuilding
scams, talks diet, muscle building and more. He even includes an extensive chapter
on calisthenics (38 pages). Good enough on it's own to save you the money buying
some other bodyweight books.
this book, Wiggy concentrates on using a sandbag as his weapon of choice. There
are various reasons for this, but mainly it's because sandbags are awkard bitches
to lift. Just like human beings LOL. It's not just lifting, it's dragging and
throwing the damn things as well. Wiggys shows you how to make a good sandbag
(cheap), but also states that you can use weights if you wish.
also a substantial section on bodyweight exercises. It's like a condensed 'Combat
Conditioning' and covers all the major bodyweight movements. So in a way,
you can think of this book as a great weight/sandbag training protocol with Combat
Conditioning thrown in. That's pretty much all your strength and conditioning