BB Flipbook v2-merged

HTKSPORT
#4 ABSOLUTE STRENGTH
P R O D U C E M O R E F O R C E
D E S C R I P T I O N
G O A L S
The goal as defined here is to simply increase
the amount of ‘work’ or force displayed for a
given time period. The time period may be a
single rep (1RM) or a series of reps (set) or any
other period of effort.
Absolute Strength is fundamentally defined here
as maximal work over a given time period. It may
be brief or sustained.
Strength
Strength-Speed
Speed-Strength
Power
Speed
Hypertrophy
Strength is sustained muscle stimulation, on a base of
muscle CSA (hypertrophy) & recruitment (power)
A B S O L U T E S T R E N G T H I S P R E D O M I N A N T L Y A N E U R A L
O U T P U T ( S U S T A I N E D S T I M U L A T I O N ) , S U P P O R T E D
B Y C O N T R A C T I L E A N D C O N N E C T I V E S T R E N G T H .
S T R E N G T H P O W E R H Y P E R T R O P H Y
WORKOUT A
FREQUENT Contains priority strength training elements;
trained frequently
SUSTAINED Neuro-muscular input is sustained contraction
REPS Set duration is either 0-9secs, or 10 - 25secs
SETS Set number depends on desired fatigue/recovery time
(autoregulation), and strength outcome focus (performance
vs. capacity)
FOCUS May be max effort ('pinnacle' / performance) or
strength capacity ('prime' / capacity), measured by
load/time/reps drop off
WORKOUT B
INFREQUENT Contains conjugate strength training
elements; trained infrequently.
POWER / RATE Neuro-muscular input is ‘peak power’ or
maximal velocity/rate.
REPS Set duration is either 0-9secs, or 10 – 25secs
SETS Set number depends on desired fatigue/recovery time
(autoregulation) - should be greater fatigue protocol than
WORKOUT A
FOCUS May be max effort ('pinnacle' / performance)
or rate capacity ('prime' / capacity), measured by
load/time/reps drop off
WORKOUT A
FREQUENT Contains priority power training elements;
trained frequently
POWER / RATE Neuro-muscular input is ‘peak
power’ or maximal velocity/rate
SETS Set duration is 0-9secs, or 10-25secs
REPS Set number depends on desired fatigue/recovery time
(autoregulation), and power outcome focus (performance
vs. capacity)
FOCUS Should be max effort (pinnacle / performance), or
rate capacity (prime/capacity) measured by time or
technique drop off
WORKOUT B
INFREQUENT Contains conjugate power training
elements; trained infrequently.
SUSTAINED Neuro-muscular input is sustained contraction
REPS Set duration is either 0-9secs, or 10-25secs
SETS Set number depends on desired fatigue/recovery time
(autoregulation) - should be greater fatigue protocol than
WORKOUT A
FOCUS Should be max effort ('pinnacle' / performance), or
strength capacity (prime/capacity) measured by time or
technique drop off
WORKOUT A
FREQUENT Contains priority hypertrophy training
elements; trained frequently
SUSTAINED Neuro-muscular input is sustained
contraction
SETS Set duration is either 25-40secs, or 40 – 75secs
REPS Set number depends on desired fatigue/recovery time
(autoregulation)
FOCUS Should be on contractile capacity (capacity),
measured by load/time/reps drop off
WORKOUT B
INFREQUENT Contains conjugate hypertrophy training
elements; trained infrequently.
POWER Neuro-muscular input is ‘peak power'
REPS Set duration is either 0-9secs, or 10 - 25secs
SETS Set number depends on desired fatigue/recovery time
(autoregulation) - should be greater fatigue protocol than
WORKOUT A
FOCUS Should be on power capacity ('prime' / capacity),
measured by time or technique drop off
Workout progression should be either AAAB or
AAAABB
See next page for a full program progression for
every Athlete Type
T H E S T R E N G T H S E R I E S :
D E T A I L E D S T R E N G T H I N F O
W O R K O U T P L A N S &
E X E R C I S E S
www.strength-series.training>
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JULY 2018 | ISSUE 01