Questions regarding Strength 1 program (overloading excercises)

Training Q&A [Moderated]
1

Hi

I just bought the Strength 1 program. The overload variations confuse me a bit.

  1. You recommend deadlifting with mini bands - how would that work, should I wrap the band around both of my legs and deadlift with it? Or would you rather have me use larger bands around my feet and attached to the barbell?

  2. How is squatting with knee wraps an overload-excercise? Or is it the abscence of a belt that makes it an overloaded excercise and you just recommend the knee wraps to make it a bit easier?

  3. which bands do you genereally recommend for squat and deadlift since they all produce different amounts of tension?

  4. not about overload but: When doing belted excercises, usually, like most people I guess, I’m able to lift more with a belt on. So I would assume that I should use the belt on the warm up sets as well to gauge correct RPE, right?

  5. Any recommendations on how to pool the GPP days together? There is cardio, arm work, ab work and upper back work that needs to be distributed out on (preferably) two days if I understand correctly. So it is all subjective, or are there any combinations that you recommend?

I think that’s all, thanks a lot.

opf

2

OPF,

  1. If you can’t anchor the band to band pegs or dumbbells, stand-on-the-band deadlifts can be done where you stand on the band, which is also draped over the barbell.

  2. It’s heavier than you’d otherwise be able to squat, as the knee wraps store energy during the descent.

  3. Mini bands (they’re usually red and 1/4" thick or so

  4. It’s mostly personal preference, but I do think wearing a belt on your later warm ups is a good idea.

  5. I would do them on separate days, if possible, with each day having the conditioning, upper back work, arm work, and ab work.

3

much appreciated, thanks!