Choosing the Right Training Intensity To get the most out of your training, and to quantify progress, it is very important to determine the maximum load you can control with good technique. That value is called MSL and is the foundation of OGC training protocols. Your Maximum Sustainable Load (MSL) is defined as: The greatest resistance at which you can maintain perfect form for a 5-second isometric hold without pain, shaking excessively, or compensating with other muscles. This may be achieved using your Cassette in conjunction with: Weight plates Kettlebells A cable machine A Tindeq Progressor Any other suitable loading system that offers a quantifiable load Testing Procedure Warm up thoroughly. Perform three progressively heavier attempts. Example: 40% -> 60% -> 80% Increase the load gradually until you can no longer complete a controlled 5-second hold. Your previous successful attempt becomes your MSL. Rest 2–3 minutes between attempts. Retest every 4–6 weeks. Choosing the Right Training Intensity Your MSL becomes the reference point for every training session. Goal Load Recovery 30–50% Maintenance 50–70% Strength Endurance 60–75% Maximum Strength 80–90% Testing 95–100% Most strength gains occur between 80–90% MSL. Avoid frequent training above 90%, as fatigue rises sharply while additional adaptation is relatively small.
