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Old Today, 09:32
19MIKE 19MIKE is offline
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'Greasing the Groove' Workout Theory

‘Greasing the Groove’ Workout Theory

Came across this recently and I find it interesting because it takes a different approach to strength training. This method was supposedly developed by the Russian military for their Spetznatz training, and I’ve always found that the Russians have some interesting idea’s and a ton of research on performance training for their athletes.

The premise with GTG training is that strength training is a ‘skill’ (never thought of it that way), and like any skill, needs to be practiced daily.

Unlike Traditional strength training (‘tearing muscle down to failure in order for it grow back stronger’). In the GTG theory, you are working at 40-70% of your max, and NEVER to failure in order to strengthen the neurological pathways hence.... ‘greasing the groove’. So, some basic exercises multiple times a day, 20 sets on up and never to failure.

Their heavy lifting days are only a couple times per week, and always at a percentage of their 1RM, then supplemented with a similar movement (say the squat) on the ‘off’ days.

I’ve been doing something similar now (although I train one 45 minute session per day) in my ‘Full Potato Workout’ (which I’ve modified). Also, when hiking with the wife, I’ll do 10-20 pushups multiple times over a 4.5 mile course and hit about 400-500 (using various boulders along the way, so different elevations)….kinda similar idea.

Leopardprey has some similar thoughts in his 3x 15 minute per day workout thread. Anyway....some interesting reading.


(no shovels were thrown in the making of this thread)
"There's the way it ought to be..... then there's the way it is" ~ Barnes
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Old Today, 09:35
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RedDawg_03 RedDawg_03 is offline
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Shovels. Now that's funny. You probably get cross points for that sir
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Old Today, 14:50
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usmc_3m usmc_3m is offline
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GTG is the foundational thesis underneath the "hard-style" version of kettlebell and strength training, as originally brought to the US (and elsewhere) by Pavel Tsatsouline. I'm not saying he invented it - but he certainly helped spread the word. When it was first introduced to me about 8 years ago, it was revolutionary. "Strength is a skill", and that a good deal of strength is sourced from the nervous system. Eye-opening. Anyhow, I have embraced these concepts as the core of my training, and have adhered to them faithfully over the years. The benefits, for me, have been excellent.
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Old Today, 17:09
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Dangerous Dangerous is offline
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Want to train like a Russian, use steroids.
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Old Today, 18:47
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Le3 Le3 is offline
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It's nothing "new" per se. A good example is that I've been slacking on training for way too long, but I will still do considerably more push-ups / pull ups etc. than the average Joe off the street - while for example my max. bench press will not be too different from his.

The reason is that there is way more to strength than the "isolated" strength of the muscles used for any particular exercise. Doing a push-up efficiently, not only on the macro level (as in executing them efficiently for your specific body type), but also on the physiological and neurological level is indeed a learned skill. The way your body deals with the exertion on the physiological level and the way your nervous system learns to have the muscles work together efficiently... I don't think you truly unlearn it.

One of the reasons that free weights and more complex motions will be more beneficial in most cases than "unnatural" motions that go straight from point A to point B. The body will still learn on the above mentioned level, but it will not be well translated to more real-life applications.

I hope I made sense.
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Old Today, 19:18
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IronCross IronCross is online now
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Learning in my 20s that strength was a neurological function (thanks to the aforementioned Pavel Tsatsouline) was a major training aid in and of itself.

Wish I had known in my teens!
Keep your mouth shut and listen. That is the best piece of advice I have been given.
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