The Triple Progression is a fool-proof method to get stronger. In this video, I explain how it works in a simplified way. It can be used as an entire Program, or with certain exercises. Enjoy!
Пікірлер: 42
@shlomikli2 жыл бұрын
Great presentation. I use this method for my weighted pullups and can attest that it's very effective. Didn't know it's called triple progression...
@awanderingman2 жыл бұрын
This is great Louka. It reminds me of waving block periodization.
@keirmoorman30422 жыл бұрын
Great content!
@willagnes83762 жыл бұрын
Luka you're the man!
@egeertem22752 жыл бұрын
A very good video/concept and a very valuable information link on the Coach’s reply. Coach Louka, I guess you could run the same weight two cycles back to back if you start a cycle with low reps, build strength and go (hopefully) for higher Muscle building cycle right?
@eljefe5536 Жыл бұрын
Thank you
@trooperex123 Жыл бұрын
Thx for this
@alikazan14232 жыл бұрын
Thank You
@f1n1st13 Жыл бұрын
thnx Coach! how long should i take rest between sets? Respect!
@jessemackin68752 жыл бұрын
thanks for the vid. could this be used as a rehab protocol. ie. start low and build up the strength. my right shoulder isn't as strong as my left and has slight pain.
@luoli9689 Жыл бұрын
Does it really works for muscle gain?
@phoenixcoachingandperforma47752 жыл бұрын
Great stuff, Louka! Could you have a workout in which you would do your Triple Progression work, followed by other compound lifts done in a lower volume? Say you do your press work from your example, followed by 3 sets each of swings, rows, squats, or similar? Thanks for all you do! 🙏🏻
@HardstyleKettlebellPro2 жыл бұрын
Absolutely
@ezejfishing42562 жыл бұрын
Hello, I’m using a 20lb KB. My goal is 5x12 with various exercises. when I finish the program how much should I increase the weight? I was thinking 5lb.
@deedd14402 жыл бұрын
You mention this should be 1-2x a week. Let's say I can Only progress once a week. Should I do example monday 3x3 then thursday 3x3 before Next monday 4x3. Or do two different workout. For example monday 3x3 and thursday like 3x6-8 before returning Next week' s monday 4x3?
@patrickokeeffe47872 жыл бұрын
That was very helpful Luka and thanks for clarifying not doing the same exercise three times a week with this progression. But can you still use the same exercise in the other two work sessions to grease the grove or for practice. For instance with the military press....can I target that on Monday with the progression above, but still include the military press on the Weds and Fri with a lighter weight or lighter volume just to get some practice and work in while targeting another exercise (lets say) the goblet squat on a weds? Then I could do the same for those two exercises while targeting the swing on a Fri. Obvioulsy, I'd start off with the target exercise first and practice afterwards with the other two exercises.
@HardstyleKettlebellPro2 жыл бұрын
Yes exactly, lighter weights or low volume with the same exercise on alternate days.
@patrickokeeffe47872 жыл бұрын
@@HardstyleKettlebellPro Cheers Luka 👍
@HardstyleKettlebellPro2 жыл бұрын
Check out this article to get an idea www.strongfirst.com/easy-reg-park/
@patrickokeeffe47872 жыл бұрын
@@HardstyleKettlebellPro Thank you for taking the time out to help me. I understand completely now!
@wickedgenius14702 жыл бұрын
Hi Louka! To make sure I am understanding the program correctly you could take say: 1. a squat 2. a pull 3. a press 4. a hinge, train three days a week but only raise the sets and or repps once a week?
@HardstyleKettlebellPro2 жыл бұрын
Yes, however, it would look something like this: www.strongfirst.com/easy-reg-park/
@Andy-fr6nj2 жыл бұрын
Hi Louka, I have a question: what, if any, are the major benefits of doing KB clean and press as opposed to KB presses (military) without the clean before each rep?
@HardstyleKettlebellPro2 жыл бұрын
1. You do more cleans ;) 2. It's a specialized variety of the MP (same but different). So you can maximize the lift without plateauing too soon
@Brod1048 Жыл бұрын
I'm thinking about doing this as a upper body / lower body split using this format: MON Military Press (3x3 per Arm) Pull ups (3x3) TUESDAY Zercher Squat (3x3) Swings (5-10 x 10) WED rest Thursday Same as Mon but 80% 3x3 Friday Same as Tuesday but 80% Swings 5-10 x 10 Please advise on your thoughts? Thank you sir!
@HardstyleKettlebellPro Жыл бұрын
Looks good!
@marcinkarbowiak2 жыл бұрын
Hi. What about warm-up sets?
@HardstyleKettlebellPro2 жыл бұрын
What about them?
@jakubbaran63572 жыл бұрын
So 12RM will be 12-2=10, 3x10, 4x10, 5x10, 3x11, 4x11, 5x11, 3x12, 4x12, 5x12? How long to rest between sets? Talking test will be enough?
@n34z3r2 жыл бұрын
I'm thinking as long as you need. We all differ in amount of rest needed between sets.
@HardstyleKettlebellPro2 жыл бұрын
Correct for the reps. For the rest 5 minutes minimum.
@absolootely25716 ай бұрын
I'm 65+ novice with Kettlebells. If I buy a heavier KB & practice Presses (Triple Progression System) 2xweek should I also do Cleans together?
@HardstyleKettlebellPro6 ай бұрын
Sure you can
@markstewart5534 Жыл бұрын
Could you Load Wave this progression?
@HardstyleKettlebellPro Жыл бұрын
Yes
@MegaAslan109 ай бұрын
How would i use this with a 3 rep max? I only have 1 heavy ketlebell at home
@HardstyleKettlebellPro9 ай бұрын
Build up many sets of 1,2 reps. 10-20 sets. Reach total of 30 reps. Then start adding sets of 3...progressively build up to 30 reps total.
@MegaAslan108 ай бұрын
thanks for the feedback @@HardstyleKettlebellPro
@kostoglotow7 ай бұрын
What I'm missing from this video is the "Why". What's the supposed benefit over, say, a simple double progression?
@HardstyleKettlebellPro7 ай бұрын
It's been tried and tested for decades
@ezejfishing42562 жыл бұрын
Hello, I’m using a 20lb KB. My goal is 5x12 with various exercises. when I finish the program how much should I increase the weight? I was thinking 5lb.