How To Train Your Dog With Reactive Training Manual PDF Download 5
Reactive Training Manual PDF Download 5: A Guide for Athletes and Coaches
If you are looking for a way to improve your strength, power, and performance in any sport, you might want to check out the Reactive Training Manual PDF Download 5. This is a comprehensive and customizable training program that was developed by Mike Tuchscherer, a world-class powerlifter and coach. In this article, we will give you an overview of what Reactive Training is, how it works, and why you should try it.
What is Reactive Training?
Reactive Training is a training system that is based on the principle of auto-regulation. Auto-regulation means that you adjust your training variables (such as intensity, volume, frequency, and exercises) according to your individual response and feedback. This way, you can optimize your training stimulus and recovery, avoid overtraining or undertraining, and achieve faster and better results.
How to Train Your Dog with Reactive Training Manual PDF Download 5
Reactive Training uses several tools and methods to help you auto-regulate your training, such as:
Rate of Perceived Exertion (RPE): This is a scale from 1 to 10 that measures how hard an exercise feels. You can use RPE to gauge your intensity level and adjust your weights accordingly.
Fatigue Percents: This is a method of calculating how much weight you should drop after each set to maintain a certain RPE. For example, if you start with 100 kg at RPE 9 and use a fatigue percent of 4%, you should drop 4 kg for the next set.
Stress Management: This is a way of tracking your total training stress by assigning points to each exercise based on its difficulty and impact on your recovery. You can use stress management to balance your workload and recovery across different training blocks and cycles.
Frequency/Fatigue Management: This is a way of determining how often you should train each muscle group or lift based on your fatigue level and recovery ability. You can use frequency/fatigue management to optimize your training frequency and avoid overtraining or undertraining.
Alternate Means and Methods: This is a way of incorporating different exercises and variations into your training program to target different aspects of strength, power, and performance. You can use alternate means and methods to prevent boredom, plateaus, and injuries.
How does Reactive Training work?
Reactive Training works by following a basic template that consists of four phases:
The Transition Block: This is a short phase (usually 1-2 weeks) that serves as a bridge between different training cycles. The purpose of this phase is to reduce fatigue, recover from previous training stress, and prepare for the next cycle. The intensity and volume are low in this phase.
The Development Block: This is the main phase (usually 3-6 weeks) that serves as the core of your training cycle. The purpose of this phase is to increase strength, power, and performance by using high-intensity and high-volume training. The intensity and volume are high in this phase.
The Peaking Block: This is a short phase (usually 1-2 weeks) that serves as the final preparation for a competition or test. The purpose of this phase is to peak your strength, power, and performance by using low-volume and high-intensity training. The intensity is high but the volume is low in this phase.
The Deload Block: This is a short phase (usually 1 week) that serves as a recovery period after a competition or test. The purpose of this phase is to reduce fatigue, heal any injuries, and restore your motivation. The intensity and volume are very low in this phase.
You can customize each phase according to your goals, needs, preferences, and feedback by using the tools and methods of Reactive Training. For example, you can adjust your RPE, fatigue percents, stress management, frequency/fatigue management, and alternate means and methods based on how you feel and perform in each session.
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