Posts by Coach Marc Santos

It is common practice for personal trainers and strength coaches to use the percentage of 1RM to prescribe load of for sets and reps.  The problem with this is the amount of work an individual can do at a given percent of 1RM varies…greatly.   In order to counteract this, an autoregulation system such as…

I read a lot of literature on the topic of health and fitness.  Most of it coming from journals and research reviews, with the purpose of seeing how I can help myself, and those whom I serve, learn more about the most effective strategies to use for training and health.    But science has its…

Probably not as relevant now, given our present situation, but this may be something to consider once gyms do open again.⁣     Heavy eccentric training is an overload technique that can be used to help you get back to pre-Covid-19 lifting numbers a little quicker.⁣     By allowing you to utilize weights you…

It is not new information that individuals with a higher distribution of type 2 (fast-twitch) muscle fiber fatigue faster. This is likely due to a number of reasons, but this study adds to the body of literature which suggests that fiber distribution is another reason why fatigue tolerance is highly individual. It seems that the…

I do not know how many of you or your clients are like this, but there are a very select few of us that hate to go a day without training.  I am certainly NOT one of those people .  But if YOU are – then this tip is for you.     This paper…

When it comes to programming not many coaches talk about managing fatigue, but this is a crucial part of training and something that tends to highly individualized.  So while volume and load are typically at the forefront of most coaches mind when it comes to strength and hypertrophy, we also need to pay close attention…

We all know strength is specific. What this usually translates to with most training protocols (especially in sport) is to practice the movement. This is well and good, but we should not view strength training with such a myopic approach.   Practicing a movement skill will net you good results, but this will inevitably reach…