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Weights Training - Strength

  • Published in Coaching
 

Strength Training

Strength training is an area that is often overlooked in an athletic resistance training program.

Maximum strength is the heaviest weight you can lift for one repetition maximum (1RM). The main objective of this phase is to develop the highest level of strength. Your ability to develop power is dependent on your foundation of strength. A strong base of strength prepares you for the Conversion phase, which converts strength into powerful movements characteristic of the sport. During this phase you work with a progressive increase in load and a decrease in the number of repetitions performed.

It is important to note that only physically mature athletes should attempt to test for 1RM or for even doing a full strength training cycle.

Process

The strength training phase takes the muscle bulk and strength that you have gained in the hypertrophy phase and maximises the strength gains. This involves increasing the weight being lifted and decreasing the repetitions. Often the number of exercises will be decreased as well, focusing in on the key movement patterns.

Below is an example of a strength training program.

Exercise

Sets

Reps

Ergo

Ergo/run

15 minutes minimum

Bench Press

5

2-5

Bench Pulls/Lat Pull Downs

5

2-5

Leg Press

5

2-5

Seated Rows

5

2-5

Weights are set at a level where it is not fatigue that limits the weight being lifted, rather the inability to lift the weight. The weights increase in a pyramid fashion, with the repetitions decreasing.

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