Freaky Fractions
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Freaky Fractions 〰️
A Protocol For Strength
This program is designed to help improve a Rep Max Effort (like a 3RM or 5RM, for example) with your chosen lift(s).
We also hope you find the process (at least somewhat) inherently enjoyable.
Pushing to the max all the time in your training is not sustainable, unless you’re on a *special regimen of special vitamins.*
With this program, you will push hard one day every two weeks, where you go for “Excellent Rep Maxes” (defined on the next page) with your training weight.
The other 5 training sessions (there are 3 every week with the higher-volume version) will be determined using fractions of your “Excellent Rep Maxes”. This ends up looking like rep ladders most days.
Have your calculators handy! ;)
In a nutshell:
6 weeks long with an optional test week
3 sessions/week, ranging from 15-60 min (excluding warmup)
It’s great for classic lifts like squat variations (KB, barbell, etc.), pull-ups (BW or weighted), all kinds of presses, deadlifts, and so on.
There are two variations; a higher volume and a lower volume.
You’ll need a weight that you can do 6-9 Excellent Reps with on your chosen lift(s) if doing the higher volume version, and 5-7 if doing the lower volume version.
Can be used with 1-2 lifts simultaneously.
Works well paired with KB ballistics or other conditioning work.
