4-Step Ladders on iPhone App

[Laughing Gravy]

I am starting back and I noticed the 4 step ladder and I like it.
The one thing I would like to add to it is while you are resting it
would tell you the next number of reps.
Example: "Coming up 3 rep".

Robby

Seconded. When you're getting tired it gets hard to remember what's next sometimes!

[Ian Hibbert]

Hi pokstad,

I understand the rationale behind limiting the ladders to 4 reps i.e. to focus on a harder variation of the exercise, but would really like the option to customise the max reps and have the option to follow the 'traditional' ladders route as per the book. Any idea when you will issue your update?

Many Thanks,

Ian

[pokstad]

Ian,

We are currently focusing our energy on getting the videos and new personal trainer feature out. Once we get the essentials out, we will change our focus to our power users. In the meantime, you can use the current ladder timer for custom number of steps if you count your reps manually. Just adjust the number of reps at the end of the workout by tapping the set you want to change.

[Ian Hibbert]

Paul - ok thanks, look forward to all your updates videos etc.

Ian

[MLauren]

As mentioned, the intent of Ladders is to achieve a high volume/ low intensity workout.

The rest period is always that of the previous work period, so regardless of whether you go up to 9 reps or repeatedly go up to 4 reps, you are never working more than half of the allotted time. The number of reps performed therefor remain the same. The difference being that by repeatedly going up to only 4 reps, instead some higher number, intensity is kept lower while the volume remains the same- ensuring high volume/low intensity.

This feature ensures that app users unfamiliar with YAYOG are performing Ladders at low intensity, avoiding muscle failure.

Like the Android app, the iPhone app will eventually allow for customized Ladder workouts. We're working hard. Keep the feedback coming!

Mark Lauren

[Marie]

The ladders are rather confusing... and I can't find any description in the iPhone apps! Please add descriptions for both ladder sequences.

[EPIC SRT]

The ladders are rather confusing... and I can't find any description in the iPhone apps! Please add descriptions for both ladder sequences.

I hope this helps:

When your in the app select 'Training Tools' then select 10 week programs then select one of the programs. When you scroll through the list of exercises in whichever program you selected look for a day that says 'Ladders' and select that day. You will be shown the list of exercises for the Ladders workout. Next, tap on one of those in those exercises and you will presented with three options and one of which will be "Ladders Description" if you select it you should see the following:

Ladders are designed to increase movement proficiency. Each time you tap the "Completed Goal", the rest period is the same amount of time it took you to complete the prior repetition goal. The goal is to keep performing repetitions the entire 7.5 minute period, with minimal rest between mini sets. Train yourself to perform the exercises properly, form is more important than your repetition count!


Hopefully this makes sense and is what you're looking for. Sorry for the way it's written but I'm typing this from the phone.

[MulletReeve]

As mentioned, the intent of Ladders is to achieve a high volume/ low intensity workout.

The rest period is always that of the previous work period, so regardless of whether you go up to 9 reps or repeatedly go up to 4 reps, you are never working more than half of the allotted time. The number of reps performed therefor remain the same. The difference being that by repeatedly going up to only 4 reps, instead some higher number, intensity is kept lower while the volume remains the same- ensuring high volume/low intensity.

This feature ensures that app users unfamiliar with YAYOG are performing Ladders at low intensity, avoiding muscle failure.

Like the Android app, the iPhone app will eventually allow for customized Ladder workouts. We're working hard. Keep the feedback coming!

Mark Lauren

Quick question, on week 1 I've been able to get 36 reps of Let Me Ups, but it doesn't take the whole 7 minutes, and I'm pretty much at failure at that point.

Should I continue resting and trying to squeeze out reps to finish the 7 minutes, or stop at the goal rep # of 36?

Since this is the last movement of these workouts, I don't really need to "rest" before the next movement, but that's another wrinkle - if this were to happen with one of the earlier movements, would I just add the remaining time as rest before the next movement, or keep trying 1rep sets until time is up?

Thanks!

[Pault512]

The 4-step ladders are intended to replace "traditional" ladders in the ten week programs. They are not an interpretation of the version in the book, but a new one, this is why they are referred to as "4 step ladders" and not simply "ladders". This was a decision by Mark to prevent users from performing more reps than necessary (therefore focusing on a harder variation of an exercise) and preventing users from reaching muscle exhaustion because the goal of the ladder workouts is for movement proficiency. In a future update, we will allow users to customize the number of steps (i.e. maximum reps before you come back down) in a ladder.

You should note that the 4-step ladders not only do not match the description in the book, they also do not match the description within the program ( I'm using the iPad app). That is an easy fix I hope you will make soon.

Ultimately I would like to have the ability to go up or down depending on how the set went. Sometimes I approach failure quicker than I thought I would, and the top of the ladder the second time through may be lower than it was the first time.
So I may start off a set thinking I am going to do one more than last time, but mid set realize that would be too much and do 1 fewer instead.

And if I'm really dying at the end I may just be doing 1 rep over and over.

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