BB Flipbook v2-merged

More documents

Recommendations

Info

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 AAAA<strong>BB</strong> 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> 63 JULY 2018 | ISSUE 01
HTKSPORT #5 BIG + FAST E X P L O S I V E S I Z E & S P E E D D E S C R I P T I O N This training goal focuses on getting faster while building muscle. Speed-specific hypertrophy should focus on frequently programmed, high intensity isometrics (recruitment focused) mixed with power training and speed training leading into peaking periods. Non-speed specific hypertrophy (such as upper body muscle for 'leg speed' athletes) can follow more traditional upper body hypertrophy methods performed alongside power/speed phases. G O A L S Strength Strength-Speed Speed-Strength Power Speed Hypertrophy Upper body size/strength + explosive glutes and hips = Big & Fast Generally speaking, collision sport athletes that are looking for explosiveness and size want upper body size/strength and powerful/explosive hips and legs. Increased CSA in legs can interfere with mobility, particularly during the back-side action of the leg recovery phase; this will reduce the acceleration of the leg (and hence force production) by preventing the leg lever shortening fully (heel to glute) – a longer lever is slower to move. Therefore upper body training can focus on the hypertrophy/strength end of the size and speed continuum, while lower body focuses on the power/explosiveness end of the size and speed continuum. Ideally you don’t want upper body size and strength work to interfere with recovery or performance of speed work. Examples of speed work include sprints, sled work, hill sprints, footwork/’fastfeet’, sport-specific drills, plyometrics, isometrics and RFD exercises. Speed-specific hypertrophy work includes functional HISD isometrics, long duration isometrics. Non-speed specific hypertrophy includes traditional higher rep weight lifting, long duration isometrics and blood flow training (‘pump’ sets). U P P E R B O D Y S I Z E / S T R E N G T H + E X P L O S I V E H I P S & L E G S P O W E R B A S E S P E E D H Y P E R T R O P H Y WORKOUT A (Speed-Strength) WORKOUT A WORKOUT A FREQUENT Contains priority power training elements; trained frequently 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), and power outcome focus (performance vs. capacity) FOCUS Should be max effort (performance), measured by load/time/reps or technique drop off WORKOUT B (Strength-Speed) 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 Focus should be max effort (performance), or strength capacity (prime/capacity) measured by load/time/reps drop off FREQUENT Contains priority speed training elements; trained frequently EXPLOSIVE / RATE Neuro-muscular input is ‘explosive power’ or maximal velocity/rate SETS Set duration is 0-9secs REPS Set number depends on desired fatigue/recovery time (autoregulation), and power outcome focus (performance vs. capacity) FOCUS Should be max effort (pinnacle / performance) measured by time or technique drop off WORKOUT B INFREQUENT Contains conjugate speed training elements; trained infrequently. POWER Neuro-muscular input is ‘peak power’ REPS Set duration is either 0-9secs 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), measured by time or technique drop off 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 65 JULY 2018 | ISSUE 01 Workout progression should be either AAAB or AAAAB. See next page for a full program progression for every Athlete Type
Page 1 and 2: B x S Y T S E M S B L A C K B O X S
Page 3 and 4: HTKSPORT CONTENTS STRENGTH FOR SPEE
Page 5 and 6: HTKSPORT CONTENTS HOW TO GET FASTER
Page 7 and 8: HTKSPORT CONTENTS STRENGTH TRAINING
Page 11 and 12: HTKSPORT #1 BIG STRONG FAST T H E A
Page 13: HTKSPORT #3 PEAK POWER M O R E F O
Page 17 and 18: HTKSPORT YOU CAN GET B I G & F A S
Page 19 and 20: HTKSPORT YOU DON'T HAVE "SLOW GENET
Page 21 and 22: ENGINE CHASSIS PRACTICE RECRUITMENT
Page 23 and 24: HTKSPORT FOREWORD This Series is ab
Page 25 and 26: HTKSPORT It should come as no surpr
Page 27 and 28: 1. WHAT IS FAST? Running Speed = St
Page 29 and 30: HTKSPORT PART I: TRAINING FROM THE
Page 31 and 32: HTKSPORT This type of training trai
Page 33 and 34: HTKSPORT Viscoelasticity is the way
Page 35 and 36: HTKSPORT Generally training intensi
Page 37 and 38: HTKSPORT These methods are good bec
Page 39 and 40: HTKSPORT Sprinting, for example, is
Page 41 and 42: HTKSPORT This may be seen, for exam
Page 43 and 44: HTKSPORT Therefore, we often refer
Page 45 and 46: HTKSPORT Traditional strength train
Page 47 and 48: HTKSPORT Strength Frequency: Sessio

BB Flipbook v2-merged

You also want an ePaper? Increase the reach of your titles

Delete template?

Save as template?