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HTKSPORT #6 BIG + STRONG B E A S S T R O N G A S Y O U L O O K D E S C R I P T I O N This training goal is focused on gaining muscle mass and a reasonable amount of corresponding strength – to build muscle and be able to display strength; to actually be as strong as you look. It is common for strength athletes to increase muscle mass when training for strength. However the opposite does not always hold true - athletes that gain muscle mass don’t always get objectively ‘stronger’ - because strength is predominantly determined by neural output. G O A L S Strength Strength-Speed Speed-Strength Power Speed Hypertrophy A big muscle should be a strong muscle. However increasing muscle cross-sectional area can increase the number of contractile elements available to contract the muscle fibres, and hence increasing CSA can have positive effects on strength. It should be noted that the definition of ‘strength’ used in this context is important –traditional bodybuilding training will increase the ability to perform long sets with progressively heavier weights over time (a form of strength), what this program is focused on is the more ‘objective strength’ metric of displaying lots of force, whether it be lifting near maximal loads for minimal/low reps in the gym, blocking on the football field etc. Strength display may be on the playing field, in the gym, or any other physical pursuit. In short, this goal encompasses the desire to build muscle and be able to move heavy objects B E I N G B I G A N D S T R O N G I S A B O U T M A X I M I S I N G M U S C L E R E C R U I T M E N T S T R E N G T H 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 progression should be either AAAB or AAAA<strong>BB</strong> See next page for a full program progression for every Athlete Type H Y P E R T R O P H Y 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 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 > 67 JULY 2018 | ISSUE 01
HTKSPORT YOU CAN GET B I G & F A S T AT THE SAME TIME YOU NEED TO MATCH PERFORMANCE LOOPS
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 and 14: HTKSPORT #3 PEAK POWER M O R E F O
Page 15: HTKSPORT #5 BIG + FAST E X P L O 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

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