2nd
Pavel’s Ladder for Hindu Squats
I found a really interesting article on the net about a training technique for hindu squats. Well, the technique is not exclusively for hindu squats, it can be applied to almost any type of exercise.
It’s called Pavel’s Ladder. Pavel Tsatsouline claims to have been a former physical training instructor for the Soviet Special Forces. The theory behind this methodology is called synaptic facilitation. It entails doing frequent, non-exhaustive sets of a specific exercise to strengthen the neural pathways.
To perform the ladder for hindu squats, I am going to perform the required reps and then time my breaks by estimating how long it would take a partner to match my reps.
- 1 rep - rest how long it takes to perform 1 rep
- 2 reps - rest how long it takes to perform 2 reps
- 3 reps - rest how long it takes to perform 3 reps
Apparently it’s better to train this way because your odds of burning out are lower. To maximize volume without overtraining you should stop each hindu squats ladder one or two reps short of your limit. So, if 10 reps is your limit, you should stop at around 8 and then begin at 1 rep again, repeating the whole process.
The beauty of this technique is that you get a break each time you finish your reps, which allows you to perform more total reps. Other approaches builds fatigue much faster and volume is also compromised. As Pavel says. “The ladder enables the strong man to grease the groove of his chosen feat with extraordinary volume.”
I think this will take my hindu squats to a whole new level.
Try it out, see what you think!!!!!
