After you’ve completed your functional strength test, how do you work to improve it?

After you’ve completed your functional strength test, how do you work to improve it?  

The answer: Grease the Groove.  Well what in the heck does that mean? 

Greasing the groove means that you pick your weakest link of the four exercises and you commit to frequent perfect practice of that exercise.  

The success grease the groove is:

  1. Perfect practice makes perfect:  You cut back your reps of that exercise to a number that you can execute flawless high tension repetitions (the number of reps you do is determined by quality, you should stop before your technique starts to falter) 

  2. The more you do something, the better you get: Without going to fatigue or overtraining, do that exercise as often as possible, daily, 2x/day, 3x/day, etc

  3. Don’t train to failure:  You should not be pushing your reps to muscle failure or anything close to it, listen to your body and be patient when building on volume and/or frequency.

  4. Variations are encouraged:  Practicing the same, but different creates enough variety that your body responds better and is less likely to develop overuse injuries and making slight changes makes the training more fun!

To make greasing the groove extremely clear:  

Minimize the number of reps and fatigue, Maximize tension and frequency.

Protocol for greasing the groove:

Squats:  As many good squats as you can do to a range of motion you can do with proper technique.  Shoot for 40+ reps per day broken into as many mini sets as you need. Variations can include: band assisted to a lower depth, feet close together, feet wider apart.  Build up volume as long as you are confident you can maintain good form and minimize fatigue.

Push ups: As many good push up as you can do to a range of motion you can do with proper technique.  Shoot for 30+ reps per day broken into as many mini sets as you need. Variations can include: triceps push ups, push ups on the kettlebell, feet up push ups, one legged push ups. Build up volume as long as you are confident you can maintain good form and minimize fatigue.

Hanging knee raises: As many good hanging knee raises as you can do to a range of motion you can do with proper technique.  Shoot for 20+ reps per day broken into as many mini sets as you need. Variations can include: Fat bar, Wet hands, Single leg knee raises, Opposite knee to elbow.  Build up volume as long as you are confident you can maintain good form and minimize fatigue.

Pull ups: As many good pull-ups as you can do to a range of motion you can do with proper technique.  Shoot for 10+ reps per day broken into as many mini sets as you need. Variations include: Ring pull ups, rope pull ups, alternating grip pull ups, chin ups, narrow grip, wide grip, assisted. Build up volume as long as you are confident you can maintain good form and minimize fatigue.




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