Human Crane Training

This is brutally simple.

It's an accumulation approach to progression.

Get solid.

High-quality volume done.

Warm-up with progressively heavier lifts.

Benefits?

Drill technique.

Lots of singles get you ready for a new 1 RM. It's easy to stay focussed with this style of training and everything is well quantified to track progress.

Personality / Mentality

This type of training is great to drill in consistency and repeated focus. It's a slow burn style of program that you could easily do for 12 weeks at a time.

60% + band.

1 rep every 30 seconds for 10 minutes.

70% - no band

1 rep every 30 seconds for 10 minutes.

If you complete the block add 2.5 - 5kg for your next session.

Build until you either can't complete a session with perfect form or you reach a 10% gain.

Re-test a max or rep max and start again.

You should be working off a new 60 / 70% at that point.

This goes well with Jefferson Curls, and even light seated good mornings or RDLs with an emphasis on stretching the end positions.

1-2 times per week.

You could do this as your light day and then have a rack pull / reverse band heavier day to compliment it.

You could use a different movement variation with the same protocol. Rack pulls or reverses band deadlifts would work very well for this style as they effectively shorten the range of motion.

If size and tolerance to volume is your goal rather than increasing the weight work your way up to 20 minutes at the starting percentages.

Josh Bryant and Rich Sadiv are big proponents of this style of work.