[quote]Panopticum wrote:
Hey coach,
Just had a re-read of the Zombie Apocalypse article.
I had a few questions about the continous ramps:
- With what goal in mind are they a great tool to use?
[/quote]
Overall strength gain (as opposed to strength gain in a few specific exercises).
[quote]Panopticum wrote:
2) Can it be appropriate to use the ramps like in bulgarian training? Week 1 to a 5Rm, week 2 to a 4RM, week 3 to a 3RM. Maybe repeat that a few times? [/quote]
No, too much intensity too often for the same movements and since you train 3 lifts per day it would be WAY TOO MUCH (3 lifts as a continuous ramp is really like doing 6-9 lifts).
[quote]Panopticum wrote:
3) Are they appropriate to use as the corner stone of a program? Like Getting one for the overhead push, the horizontal push, the hinge and the squat pattern? Maybe too taxing?[/quote]
Only one “pattern” per day and for only 3, maybe 4 weeks.
[quote]Panopticum wrote:
4) As some ideas, how do you feel about a ramp consisting of incline bench-bench-dips, chin up-pull up-chest supported row, and zercher carry-farmer carry-yoke carry?
. [/quote]
The first one doesn’t work… dips is not a bench… a continuous ramp involves the same movement pattern/base lift… a better option would be incline / flat / decline.
The pull-up one might not be the best option because it’s hard to use an external load AND the chest supported row is not the same exercise/pattern as the first two… if you were dead set on using chin-ups it would be: pronated/supinated/neutral.
The carry doesn’t work either since its not the same implement. The continuous ramp is basically doing the same basic pattern but when you reach your max on one lift you change it SLIGHTLY to allow yourself to be able to continue to add weight; you don’t switch to something completely different.