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In many traditional strength and conditioning settings, the pursuit of balance, symmetry, and perfect movement patterns reigns supreme. Programs are often built around structured progressions and predictable training parameters, intensity, volume, density, velocity, carefully controlled to produce consistent outcomes. This approach has value. It builds foundational strength, improves tissue tolerance, and establishes repeatable movement patterns.
But sport performance doesn’t unfold in controlled conditions. Competition is messy. It’s dynamic, chaotic, and unpredictable. Athletes rarely get to express force from ideal positions, at ideal speeds, or under ideal timing. They are constantly required to adapt, adjusting to opponents, space, fatigue, and rapidly changing task demands. The ability to organize force under uncertainty is often what separates resilient, adaptable performers from those who break down when conditions drift away from the “perfect rep.” That gap is where many traditional models fall short. Why We Lean into the Unorthodox During specific blocks of training, we intentionally move away from always chasing pristine mechanics and clean symmetry. Not because quality doesn’t matter, but because quality in sport looks different than quality in the weight room. Rather than prescribing every detail of how an athlete should move, we design environments that ask better questions of the system. We introduce constraints, variability, and occasionally uncomfortable scenarios that force athletes to self-organize solutions in real time. This might mean:
The goal is not to create sloppy movement. The goal is to expand the athlete’s available solutions. This approach does not replace traditional strength and conditioning methods. It complements them. Structured loading builds the base. Variability builds the edges. And it’s often at the edges where sport actually lives. Building the Edges of Movement Solutions When athletes are only exposed to symmetrical, predictable environments, they become very good at repeating rehearsed patterns. That’s useful but limited. Once the environment changes, those same athletes may struggle to adapt because they’ve never been asked to explore alternatives. By contrast, variable environments:
Instead of coaching every rep into compliance, we allow the system to search. Over time, this search process leads to more robust, adaptable movement strategies that hold up under pressure. The Power of Variability in Force Development In many models, variability is treated as noise, something to be minimized or eliminated. We see it differently. Variability is information. When used intentionally, variability becomes a powerful tool for developing force expression that is resilient, not fragile. Controlled chaos disrupts automatic patterns and prevents athletes from relying on a single, rehearsed solution. It forces deeper engagement with the task and demands continuous adjustment of shape, stiffness, and timing. From a force development standpoint, this matters because:
By challenging athletes to manage fluctuating forces, shifting bases of support, and imperfect positions, we expose weak links that wouldn’t appear in a controlled lift. The athlete isn’t just producing force, they’re organizing it. From Control to Capability This doesn’t mean abandoning standards or allowing randomness for randomness’ sake. Constraints are still carefully chosen. The environment is shaped with intent. But instead of controlling the outcome, we control the problem. Over time, athletes become:
That confidence carries over. When the game speeds up, when fatigue sets in, or when chaos is unavoidable, the athlete has already been there. Strength and conditioning isn’t just about building stronger bodies, it’s about building capable systems. Systems that can solve problems, adapt under pressure, and express force when conditions aren’t perfect. By intentionally integrating variability and unorthodox strategies at the right time, we don’t create chaos, we prepare athletes for it. And in sport, that preparation often makes all the difference.
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One of the biggest challenges in athletic development isn’t teaching athletes what to do, it’s helping them discover movement solutions they would never arrive at on their own. Left unchecked, the system defaults to what it already knows: familiar compensations, preferred strategies, and rehearsed patterns.
That’s where intelligent constraints matter. And one of the most powerful constraints we can introduce is asymmetrical. Why Asymmetrical? Most training environments are built around symmetry:
But human movement isn’t symmetrical, and sport certainly isn’t. Athletes cut off one leg. They rotate and turn around fixed limbs. They accept force on one side while producing it on the other. When we introduce asymmetry into training, we create space for athletes to explore new solutions. We bias internal and external rotation strategies. We expose options that often stay hidden in balanced, bilateral scenarios. Asymmetry doesn’t fix movement. It reveals possibilities. Influencing Movement Without Coaching Outcomes Rather than over-coaching technique, we manipulate constraints. Small changes in setup can dramatically change how an athlete organizes force. Here are three simple design tactics that consistently open new movement doors: 1. One Side Elevated Elevating a foot or a hand on a box or mat changes how the athlete experiences space. This often invites:
These solutions rarely show up in perfectly symmetrical positions. 2. Staggered & Split Stances Altering the base of support changes what’s available to the system. Staggered and split stances:
Compared to parallel stances, they open entirely different movement conversations. 3. Load on One Side of the Body Using ipsilateral or contralateral loads (bands, dumbbells, kettlebells) biases the system toward internal or external rotation strategies. These constraints don’t eliminate compensations. They refine and expose them, showing how the athlete adapts when symmetry is removed. That information is gold. The Bigger Picture Asymmetrical design isn’t about making exercises harder or more complex. It’s about:
Asymmetry builds adaptability. And adaptable athletes are durable athletes, capable of solving the unpredictable problems sport and life will always present. That’s the real goal. When we say, “every exercise is a question,” we’re reframing resistance training away from a checklist of movements and toward an ongoing inquiry into how an athlete’s system organizes itself under demand.
An exercise isn’t just something to do. It’s something designed to ask the body a very specific question. The Exercise as a Problem to Solve Every task places constraints on the athlete and invites a solution. Beneath the surface of sets and reps, the nervous system is constantly answering:
These aren’t abstract concepts. They’re revealed in real time through movement. The bar, the stance, the load, the tempo, the range of motio, each variable shapes the problem being presented. The Setup Is the Question Small changes in setup dramatically alter what the system is being asked to solve.
Nothing here is neutral. Every choice narrows or expands the solution space. Movement Is the Answer The athlete’s movement is the response to the question being asked. As coaches, our job isn’t to immediately correct, it’s to observe. We’re watching for patterns:
Progress isn’t just heavier weight or smoother reps. It’s a shift in how the problem is solved. Coaching Through Better Questions When the “answer” isn’t what we’re looking for, we don’t force the athlete into a predefined model. We change the question:
By doing so, we guide the system toward new solutions rather than imposing them. The athlete learns through interaction, not instruction alone. Training as Dialogue, Not Template This is why resistance training can’t be reduced to a template. It’s an ongoing dialogue between the individual and the environment, one where exercises act as prompts to reveal tendencies, challenge existing strategies, and expand the range of available solutions. When every exercise is treated as a question, training becomes less about prescribing movements and more about shaping adaptability. And adaptability, not perfection, is what ultimately transfers to performance. Heavy resistance training has always played a key role in developing strong, powerful, and resilient athletes. But simply lifting heavy isn’t enough. How max effort work is programmed, coached, and executed determines whether it drives long-term adaptation or leads to stagnation, frustration, or unnecessary risk.
In our training environment, we apply the max effort method with a balance of structure and flexibility, an approach that builds strength, confidence, and consistency while still respecting how an athlete feels on any given day. Rep Ranges & Intensity Options When using the max effort method, we primarily stay in the 1–5 rep range. This zone provides the best blend of:
Rather than forcing athletes to hit a predetermined number, we work within an intensity bandwidth of roughly 10%. This allows us to match the load to the athlete’s readiness and capacity on that specific day. Example: Heavy Set of 3 Reps Intensity options might include:
This sliding scale ensures the athlete still receives the intended max effort stimulus while honoring the simple truth: not every day is a PR day, but every day can be a productive training day. Flexible Rep Schemes Another effective strategy is to set the load first and allow the athlete to pick the rep count within a defined range. Example: Work up to 90% of 1RM, then choose 1, 2, 3, or 4 reps. This approach:
Athletes learn to interpret strain, manage their own effort, and build awareness of what “heavy but quality” truly feels like. Rules for Heavy Resistance Training To keep max effort training productive, safe, and repeatable, we follow three simple rules: 1. At least three preparation sets These aren’t just warmups, they’re opportunities to:
2. The “one opportunity” mindset When it’s time for the heavy set, we treat it like a single chance to get it right. This builds:
3. Leave one rep in the tank We always shut it down with at least one rep left, which helps:
The max effort method isn’t simply about lifting the heaviest weight possible. It’s about learning how to:
By combining structured intensity ranges, flexible rep choices, and clear execution rules, we build a training environment where athletes can push their boundaries safely, develop force capabilities, and make progress that lasts, not just today, but across an entire training career. This is how the max effort method becomes more than a number on a bar. It becomes a cornerstone of long-term athletic development. 6/3/2025 How Many Repetitions Should I Perform? Rethinking Reps Through the Lens of Motor Learning and Athletic DevelopmentRead Now“Should I do sets of 3, 8, or 10?”
It’s a common question in athletic development and strength training. And while the answer depends on your goals, it’s also easy to get lost in the numbers and lose sight of something more fundamental: the intention behind each movement and the connection between them. Reps matter, but not as much as why and how you’re doing them. Repetition Schemes Have Their Place Let’s not dismiss reps entirely. Different rep schemes serve different physiological purposes. These ranges are useful tools in the toolbox, but they’re not the whole picture, especially when the goal is improved movement capability, coordination, or transfer to sport. Movement Intent Comes First If you’re mindlessly grinding through a set of 10 without understanding what you’re trying to achieve, you’re missing the mark. What matters more than the exact rep count is:
Intent drives adaptation. If your focus is on owning internal rotation during a split squat, or maintaining inside edge pressure during a lateral step-up, that intent will shape the outcome, regardless of whether you’re doing 3 reps or 10. The Power of Connection: Movement Truths Every exercise is an opportunity to reinforce movement truths, the fundamental motor strategies that show up both inside and outside the weight room. When reps are approached with connection in mind, the result is what some coaches call “sticky” behaviors, patterns that hold under pressure, fatigue, or the unpredictability of sport. Examples include:
These aren’t isolated movements; they’re puzzle pieces that fit into the broader picture of athletic performance. Reps Are a Tool, not a Rule Instead of asking, “How many reps should I do?”, consider asking:
If those questions are answered clearly, then 3 reps might be plenty, or you might need 8 to get the desired effect. Don’t let numbers on a page dictate the depth of your training. Reps don’t build athletes. Intention and connection do. Let the reps support your purpose, not define it. |
AuthorJamie Smith is a proud husband and father, passionate about all things relating to athletic development and a life long learner, who is open to unorthodox ideas as long they are beneficial to his athletes. Categories
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*By accessing this website and/or purchasing or utilizing the articles, emails, programs, images, videos, services and/or products, you are agreeing to this disclaimer in its entirety. The content on this website and the educational products sold within are the intellectual property of The U of Strength, LLC and may not be replicated, reproduced, or sold without prior written consent from The U of Strength, LLC. Website, social media and product content provided is for informational purposes and meant to be utilized by athletes, sport coaches, and fitness professionals at their own discretion. It is not meant to substitute advice or guidance from qualified medical experts, and misuse of the information can result in serious injury. Any fitness program should be administered under the discretion of qualified professionals who take into account individual differences in health and ability. While our programs have found success with the athletes who train at our facility, individual results vary and we do not guarantee any specific results. The U of Strength, LLC assumes no liability from the misuse of the content provided or products purchased. Users assume all risk when implementing our ideas in theirs or their clients’ real life training experiences.
Email: [email protected]
*By accessing this website and/or purchasing or utilizing the articles, emails, programs, images, videos, services and/or products, you are agreeing to this disclaimer in its entirety. The content on this website and the educational products sold within are the intellectual property of The U of Strength, LLC and may not be replicated, reproduced, or sold without prior written consent from The U of Strength, LLC. Website, social media and product content provided is for informational purposes and meant to be utilized by athletes, sport coaches, and fitness professionals at their own discretion. It is not meant to substitute advice or guidance from qualified medical experts, and misuse of the information can result in serious injury. Any fitness program should be administered under the discretion of qualified professionals who take into account individual differences in health and ability. While our programs have found success with the athletes who train at our facility, individual results vary and we do not guarantee any specific results. The U of Strength, LLC assumes no liability from the misuse of the content provided or products purchased. Users assume all risk when implementing our ideas in theirs or their clients’ real life training experiences.