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THREE WAYS TO TRAIN FOR STRENGTH
By Robb Rogers M.Ed.,
C.S.C.S.,
Middle Tennessee State Head
Strength & Conditioning Coach
There are only three ways to train for strength. You can add
load (resistance), add reps (volume), or add speed to the
movement. We are going to explain how to do all three within
one training session using one exercise. Generally this type
of training is utilized using big lifts that call on many
large muscle groups. These lifts are the core or traditional
power lifts (bench, squat, and dead lift).
Adding load to the lift is a very traditional way to strength
train. After each set, weight is added to the bar in order to
increase the resistance. As the sets pile up, so does the
weight. The reps will stay the same or go down as the load
increases. For example:
|
A |
B |
|
Reps |
|
Load |
Reps |
|
Load |
|
10 |
@ |
50% |
10 |
@ |
50% |
|
8 |
@ |
60% |
5 |
@ |
60% |
|
6 |
@ |
70% |
5 |
@ |
70% |
|
4 |
@ |
80% |
5 |
@ |
80% |
|
3 |
@ |
85% |
5 |
@ |
80% |
|
2 |
@ |
90% |
5 |
@ |
80% |
Total Reps 33
Average Load 72.14% |
Total Reps 33
Average Load 70% |
A second way to gain strength is to add reps or sets to the
training program. This adds to the overall work done in the
training session. For example:
|
A |
B |
|
Reps |
|
Load |
Reps |
|
Load |
|
10 |
@ |
50% |
10 |
@ |
50% |
|
8 |
@ |
60% |
5 |
@ |
60% |
|
6 |
@ |
70% |
5 |
@ |
70% |
|
4 |
@ |
80% |
5 |
@ |
80% |
|
3 |
@ |
85% |
5 |
@ |
80% |
|
2 |
@ |
90% |
5 |
@ |
80% |
|
10 |
@ |
70% |
5 |
@ |
80% |
|
5 |
@ |
80% |
|
|
|
Total Reps 43
Average Load 72.14% |
Total Reps 45
Average Load 72.5% |
The third way to train for strength is to add speed to the
movement. Now, the bar is moved as fast as possible through
the concentric (up) phase of the motion regardless of the load
involved. The bar may not look as if it is moving fast or even
faster than normal but the athlete is attempting to move it as
quickly as possible. The workout stays the same in terms of
sets, reps and load, but the quality of effort is much
greater, as is the effect of training.
Is it possible to do all three of these training techniques
within the same exercise?
ABSOLTUELY! The key is to do as few repetitions as possible as
you warm up to the movement and work up to the heavier loads.
As soon as you get up to the "work load zone" then start to
train with "speed". At the end of the workout, do a burnout
set with the same load as you trained with quick and heavy. At
this point if you need to cheat on the burnout set, cheat and
take the muscles past the point of no return. Just remember to
have great spotters and good technique. Here’s an example:
|
Example A |
Example B |
Zones
Speed |
Reps |
Load |
Speed |
Reps |
Load |
Speed |
|
warm-up |
5 @ |
55% |
moderate |
5 @ |
55% |
moderate |
|
5 @ |
65% |
moderate |
4 @ |
65% |
moderate |
|
5 @ |
75% |
moderate |
3 @ |
75% |
moderate |
| |
|
|
|
3 @ |
80% |
moderate |
|
workload |
5x5 @ |
80% |
as fast as possible |
8x3 @ |
85% |
as fast as possible |
|
burnout |
10@ |
80% |
cheat if necessary |
6 @ |
85% |
cheat if necessary |
Total reps 50
Average Load 75% |
|
Total Reps 45
Average Load 80% |
As your training progresses and the quality of your efforts
are better; you will be able to move up on the training scale.
In other words you will be able to go heavier, longer and move
weight faster during the workout for better effort quality.
This will create a better quality of training and in turn a
stronger you.
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