Ladder Workouts

Introduction

Ladder workouts are a way to structure volume in your workouts to balance the load you're moving with a degree of strength endurance.

We're all familiar with the standard way of structuring workouts that look a bit like this...

3 sets of 10 reps with 1 minute rest (3 x 10)

OR

5 sets of 5 reps with 3 minutes rest (5 x 5)

Ladder workouts allow you to build volume over a number of sessions quite quickly with the same weight. Instead of simply adding weight each workout, this approach manipulates volume and density (rest periods), a good way to train if your interest is in work capacity instead of simply how much you can lift or how much muscle you can build.

You simply perform a repetition of an exercise, rest, perform 2 reps, rest, etc.

In the beginning, you may only get to 2 or 3 reps for 3 ladders but over time you'll build to 5 reps for 5 ladders (or more).

If you do the maths, you'll see how quickly this adds up in volume increases.

• 3 Ladders of 1, 2, 3 = 18 reps
  
• 5 Ladders of 1, 2, 3 = 30 reps
  
• 4 Ladders of 1, 2, 3, 4 = 40 reps
  
• 5 Ladders of 1, 2, 3, 4, 5 = 75 reps
  

Also, by using rest periods where you go when you're ready to go, you learn what "enough" recovery feels like and as your fitness increases, those rest periods will naturally decrease. This increases the density of your work.

Ladder workouts work much better for lifts where you want to increase volume and work capacity. For heavier, low rep stuff, there are better rep schemes.

It's also worth noting that if you're pressed for time, 5 ladders to 5 reps takes a while. But then, if you're pressed for time, work capacity probably isn't your main goal.