Torching Finishers: The 1-to-10 Training System

Healthy hardcore intensity delivered in a time-efficient way…

One of the fitness greats from years’ gone by was a bodybuilder by the name of Chuck Sipes. Born in 1932 in Illinois, USA. Chuck, like many others felt the need to start building strength and muscle after he was too small to make the cut for his local football teams when his family first moved to California.

He won then went on to win Mr America and the Mr Universe titles but is better remembered for his superhuman feats of strength… Aside from the barbell, he became known for bending huge nails, iron stakes and even bars with just his bare hands.

What can we learn from this man? Today we are going to focus on his 1-10 and 10-1 training technique.

It can be used for straight up hypertrophy or for accessory movements when we are pressed for time on a session. It’s also possible to use the same approach for heavy swings or similar in order to build in a more anaerobic capacity.

Chuck was incredibly strong, he not only trained like a madman but had an incredible work capacity. On top of all this, he also worked as a lumberjack… badass!

After his heavy lifts were completed he would then use this technique to put 100 reps of work on any particular exercise or muscle in a very short period of time. The trick is having the right amount of time between the sets.

The example I’m going to use will be the close grip triceps floor press but it can be used for biceps or any other movement you wish to apply it to. We use something around 50-60% of 1 rep max (%1RM). Once in position, the spotter takes the bar off; we will complete 1 rep and rack it. Take 10 seconds rest and then perform 2 reps, and then 10 more seconds and its 3 reps. Working up in reps with each set, the system will simply look like this.

1 rep.

2 reps.

3 reps.

4 reps.

5 reps.

6 reps.

7 reps.

8 reps.

9 reps.

10 reps… then back down the ladder…10,9,8,7,6,5,4,3,2,1. All using the same weight and the same 10 second rest period. By this time your triceps, or biceps are getting ready to leave the building.

Now does your average client (and/or beginner) have to use a 10 second rest period? Of course not. As ever, it will depend upon numerous factors… You could use 30 seconds rest as a good way of accumulating a skill set; or use less than 10 seconds and turn the focus more towards speed of recovery speed.

This is where understanding both the capabilities of your clients and which tools from your box to use are crucial.

 

Iron Conditioning.

Enter the Swing – Again this could be used to accumulate skill. With slightly longer periods of rest it will still provide the benefits of conditioning. With heavy KB work, or even a selection of exercises moving from exercise to exercise without pausing, can be extremely taxing.

An example I like… heavy swing, change level into a press up. Now change level into a med ball slam, and then straight into a TRX or Olympic ring row variation.

Perform 1 of each and then start working up the ladder. When you reach the peak – work back down.

No shouting or high fiving (this isn’t CrossFit!) and try not to rush, just focus on setting up everything perfectly and performing it correctly.

At the end you have 100 reps of each. You are in a sweaty mess. But best of all, you will not have deviated your ability to perform the exercises correctly with the sorts of sloppy form often exhibited in group exercise or circuit training sessions!

I’m sure now the floodgates are opening and cogs are turning…I want to do a finisher with a client, well apply this to a burpee (a real one guys not a sprawl…) and watch those 5 minutes become some of the longest but most beneficial of your life! The possibilities are endless….and the simplicity is perfect.

Get after it.

Stay strong.

 

Coach Fletch.

Author - Fletcher Dalrymple - Personal Trainer & Mentor

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