Well, Christmas has past and it was a great one. I say this every year and it still amazes me... There is such huge build up and excitement for this special day and it passes so quickly. The kids are still caught up in the wave of gifts and this keeps the spirit going, but for parents it seems like the end of a championship game where you left it all on the field and are exhausted. The great thing is we get to do it all over again and again- count on it!
This weeks Tip: Strength Training for Success
I am not going to write about all the various strength training programs and models. I am not going to write about how to use percentages and loading to gain maximal results. And, I am not going to talk to write about which system is best. BUT, I am going to write about strength training properly to be strong and safe.
The tip today is about the old Push Pull concept. It can be called many things but basically I will explain about alternating movement patterns. This really is a simple concept but it is often overlooked. What happens is athletes and coaches get caught up in doing their favorite lift and over train it.
Here is what you should try to do:
1. Perform one pattern 2 times per week. You can do a knee bending (squat/step up..) pattern on Monday and Thursday and on Tuesday and Friday perform the hip bending (RDL, Bridging...) patterns. This allows recovery for the primary movers in that pattern without over training. The key is to know you body though. If you are sore and tired you may only do one of each movement per week- depends on volume and intensity as well. The same goes for the other patterns like; vertical pushing and pulling, horizontal pushing and pulling, rotational/frontal/sagittal plane core training
2. Alternate your intensities. Don't always lift heavy with low reps. each workout for a movement pattern should have a different focus. One day follow a low rep high load and the next workout on that pattern perform a low rep low load with high speed of movement, and also use a high rep, low/moderate load. This trains the nervous system to adapt and grow.
3. Lift how you feel. Some days you are going to be able to handle more volume than others. You have to read your body and energy levels and don't feel bad adjusting. Some days you may not lift at all if you feel overly tired and sore. The key is to be smart and not train the body when it is not going to be receptive.
These are only a few tips of many, but if you at least follow these you will be strong and safe. The goal is to have continual growth and keep the joints healthy and balanced. You don't want to overwork any movement pattern causing and unstable joint.
Hope you can put this to use or at least it reminded you of something you already knew.
Have a safe New Year's!
Yours In Speed,
Lee
PS: Please pass this blog onto someone you know would benefit from my information. Also, go to http://www.sportsspeedetc.com/ to receive a FREE weekly journal with articles and other information on training and coaching.
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2 comments:
Lee, your suggestions of Changing the rep/set scheme each time you lift and lifting according to how you feel that day is almost right out of the book "Optimizing Strength Training" by Kraemer and Fleck. The book is about undulated periodization models. Have you taken this and had a lot of success with it?
Hey Aaron,
I have not read "Optimizing Strenth Training" - I am embarassed to say- but, It is a philosophy/method that has been around for a while with different variations. I have had great success using this style with ahtletes over the years. If you understand undulating and the response it has on the nervous system it will make total sense. Good luck using it.
Lee
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