As always I have tried to cover the basics of most areas of training, to give you guys a clear understanding of different techniques and methods. Going to the gym and building the right foundations, and doing the right things is half the battle.
This is one perspective on the Strength and Power relationship. What is true in everything is you need to walk before you run. What i mean by this, is too many people train badly and don't build strong enough roots, so later down the line you don't get the results you should, injuries occur etc.
Changing up your changing routine, and try new things is one of the best things about having a healthy lifestyle. You need to keep changing thins up to get your body to grow, and develop.
Here is a another guest blog from jean-Jacques Ellis is a Midlands based Personal Trainer and Strength & Conditioning Coach, with a back ground in Rugby he has experience working with both full & semi professional players. Currently working with Bromsgrove RFC in National 2 North he oversee's the clubs physical preparation, nutrition/supplementation and long term athlete development pathways.
For more useful information follow him @JJEllis87 or get in touch jean-jacques@hotmail.co.uk
Training-Developing A Strength Foundation
Recent trends have seen the rise in the profile of plyometrics and other ‘power’ focused exercises. Whilst there is a place within a training cycle for these methods, often they will be over-used and mistimed.
Recent real world studies by Prue Cormie have highlighted that, firstly, ‘a robust relationship exists between strength and power” but also that ‘strength training results in an increase in power as neuromuscular factors effecting power are improved through strength training’.
Upon these findings its time to ditch the power cleans and go old school with squats, deadlifts, presses and chins. By using the 5x5 method you will be able to increase strength/power and whilst also gaining some size through utilization of type 2 fibres. On this basis 2 example workouts might be
Exercise | Sets | Reps | Rest |
Squat | 5 | 5 | 2-3mins b/w sets |
Bench | 5 | 5 | 2-3 mins b/w sets |
Chin-over hand | 5 | 5 | 2-3 mins b/w sets |
Weighted dip | 4 | Max | 1-90 secs |
Reverse delt flye | 3 | 12-15 | 1 min b/w sets |
Front squat tabata |
Exercise | Sets | Reps | Rest |
Deadlift | 5 | 5 | 2-3 mins b/w sets |
Standing barbell press | 5 | 5 | 2-3 mins b/w sets |
Chin-neutral grip+load | 4 | Max | 2 mins b/w sets |
Plate loaded press up | 4 | Max | 1 min b/w sets |
1-legged squat onto box/bench | 4 | Max | 1 min b/w sets |
Nordic curls | 3 | 5 reps (4 second lowers) | 1 min b/w sets |
Exercises highlighted in red need to have weight added with each set to force adaptation. Reps should be performed with control and correct form. The exercises performed for ‘max reps’ & front squat tabata will ensure a decent LA burn-potentiating growth hormone release which will burn fat & help increase size. Try this for four weeks, then reduce intensity with a de-load week, return to this program to spur on greater gains.
As this program will be performed at high intensity with moderate volume its essential your rest, diet and supplementation are in check to ensure maximum gains. You should be aiming for 8 hours sleep a night and be eating plenty of protein,carbs and fat-a carb heavy meal after training will again force GH release.
You may wish to consider supplementation to fully max out, I’d suggest an amino acid solution pre/during, a shake following training and a steady load of creatine monohydrate-dosage depending upon bodyweight.
Yours in strength & health
Jean-Jacques
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