One Step Back … Two Steps Forward

I don’t think anyone will ever understand all the intricacies of Dr. Bondarchuk’s training methodology. That being said, the underlying theory is easy to grasp: one step back and then two steps forward. To help explain, imagine that you want to be the world champion in pull-ups. You head to the local gym one day and do as many pull-ups as you can. You manage to do ten. Determined as you are to improve, you dedicate yourself to doing pull-ups every day. Most people will initially get very sore and tired because their muscles are not used to working in that manner. After a week, they may only be able to manage six or seven pull-ups. However, over time, the muscles will recover and strengthen and what once seemed hard will become easy. After time, twelve or fifteen pull-ups will be no problem.


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2 replies
  1. Brandon Green
    Brandon Green says:


    Correct me if am wrong but in Bondarchuk’s theory one uses a given exercise for 2-4 months in every parameter that one can use that exercise (high reps,low reps,eccentric contraction, isometrically etc.)and the abandons that exercise for up to two years ? There are many more specifics i am certain depending on that individual i am sure.


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  1. […] about training. When I have a bad day or bad week of training, I tend to write it off since a step back is actually part of the my plan to progress forward. However the past two weeks have been different because this step back was not planned. I picked up […]

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