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HTKSPORT BIG STRONG FAST Customisable Training Template ATHLETE 1 ATHLETE 2 ATHLETE 3 ATHLETE 4 ATHLETE 5 ATHLETE 6 PHASE 1 PHASE 2 Purpose: Increase neural drive and motor recruitment Purpose: Increase speed and plyometric abilities, strengthspeed Training: whole body, highspeed power cycle – banded Training: upper body – overspeed movements, unresisted iso-concentric overspeed movements, un- power/recruitment (banded movements, explosive resisted iso-concentric isometrics movements, explosive isometrics); lower body – Purpose: functional hypertrophy and HTMU recruitment Training: upper body – mix of heavy conventional lifts, extended ‘pump’ sets and extended isometrics; lower body – explosive isometrics, torque isometrics, long duration lunge isometrics, resisted speed / speed skill work Purpose: Movement efficiency and neural patterning Training: long duration functional isometrics, movement skill practice Note: this phase should be as long as required to gain force/power absorption, speed functional strength and correct skill repetition patterning to allow further training Purpose: functional hypertrophy and speedstrength Training: upper body – mix of heavy conventional lifts, extended ‘pump’ sets and extended isometrics; lower body – rate / velocity force absorption Purpose: functional hypertrophy and HTMU recruitment Purpose: Goal-specific strength, plyometric maintenance Training: upper body – max effort heavy reps; lower body - RFD/rebound, max velocity, speed skill Purpose: functional hypertrophy or strength, and HTMU recruitment 1st Step: test standing vertical jump vs. 1-2 step vertical jump. Training: upper body – mix of If standing vert more heavy conventional lifts, explosive: start with power extended ‘pump’ sets and cycle. extended isometrics; lower If 1-2 vert more explosive: body – explosive isometrics, start with strength. torque isometrics, long duration lunge isometrics, resisted speed / speed skill work Training: Upper body - power or strength; lower body – HTMU recruitment or rate / velocity force absorption (depending on vert test) Training: upper body – highspeed Training: upper body – high- power cycle – banded speed power cycle – banded Training: upper body – mix of Training: upper body - high- controlled conventional lifts, overspeed movements, unresisted overspeed movements, unspeed power cycle (see Ath 2, extended ‘pump’ sets and iso-conc movements, resisted iso-conc movements, phase 1) or mix of heavy extended isometrics; lower body – explosive isometrics, explosive isometrics; lower body – explosive isometrics, explosive isometrics, or max effort heavy reps; lower body long duration lunge isometrics, torque isometrics, long – force/power absorption, speed skill repetition resisted speed / speed skill work Purpose: power and HTMU recruitment duration lunge isometrics, resisted speed / speed skill work Purpose: strength or power, and strength-speed Purpose: power or functional hypertrophy, and strengthspeed or speed conventional lifts, extended ‘pump’ sets and extended isometrics; lower body - force/power absorption, speed skill repetition, or RFD/rebound, max velocity, speed skill ) PHASE 3 Purpose: strength and strength-speed Training: upper body – max effort heavy reps; lower body – force/power absorption, speed skill repetition Purpose: speed Training: upper body – highspeed power cycle – banded overspeed movements, unresisted iso-conc movements, explosive isometrics; lower body – RFD/rebound, max velocity, speed Purpose: strength and strength-speed Training: upper body – max effort heavy reps; lower body – force/power absorption, speed skill repetition Purpose: functional hypertrophy and strengthspeed Training: upper body – mix of heavy conventional lifts, extended ‘pump’ sets and extended isometrics; lower body – force/power absorption, speed skill repetition Purpose: functional hypertrophy or power and speed-strength Training: upper body – mix of heavy conventional lifts, extended ‘pump’ sets and extended isometrics, or power cycle – as previous phase; lower body – rate / velocity force absorption Purpose: functional hypertrophy or strength, and speed-strength or HTMU recruitment Training: upper body – per phase 2 or max effort heavy reps; lower body - rate / velocity force absorption, or explosive isometrics, torque isometrics, long duration lunge isometrics, resisted speed / speed skill work PHASE 4 Purpose: power/recruitment and speed-strength Training: upper body – same as Phase1; lower body – rate / velocity force absorption Purpose: functional hypertrophy and HTMU recruitment Training: upper body – mix of heavy conventional lifts, extended ‘pump’ sets and extended isometrics; lower body – explosive isometrics, torque isometrics, long duration lunge isometrics, resisted speed / speed skill work Purpose: power/recruitment and speed-strength Training: upper body – power cycle – banded overspeed movements, unresisted iso-conc movements, explosive isometrics; lower body – rate / velocity force absorption Purpose: strength and speed-strength Training: upper body – max effort heavy reps; lower body – rate / velocity force absorption Purpose: strength or functional hypertrophy, and speed Training: upper body – same as phase 1; lower body – RFD/rebound, max velocity, speed skill. Purpose: strength or power, and speed or strength-speed Training: upper body - max effort heavy reps, or highspeed power cycle (see Ath 2, phase 1); lower body – RFD/rebound, max velocity, speed skill or force/power absorption, speed skill repetition 58 JULY 2018 | ISSUE 01 PHASE 5 Purpose: power/recruitment and speed Training: upper body – same as Phase 4; lower body – RFD/rebound, max velocity, speed skill Purpose: strength and strength-speed Purpose: power/recruitment and speed Training: upper body – max Training: upper body – effort heavy reps; lower body same as Phase 4; lower – force/power absorption, body – RFD/rebound, max speed skill repetition velocity, speed skill Purpose: power/recruitment and speed Training: upper body – same as Phase 4; lower body – RFD/rebound, max velocity, speed skill Purpose: power or strength, and HTMU recruitment Training: upper body – per phase 2; lower body – explosive isometrics, torque isometrics, long duration lunge isometrics, resisted speed / speed skill work Purpose: power or functional hypertrophy, and HTMU recruitment or speed-strength Training; upper body - highspeed power cycle (see Ath 2, phase 1), or per phase 2; lower body - explosive isometrics, torque isometrics, long duration lunge isometrics, resisted speed / speed skill work, or rate / velocity force absorption PHASE 6 Repeat from Phase 2 Repeat from Phase 2 Repeat from Phase 2 Repeat from Phase 2 Repeat from Phase 2 or 3 Repeat from Phase 2
HTKSPORT FOREWORD This Series is about Strength Training; not necessarily how to get stronger in the traditional sense (for example - squatting more weight), but more specifically some fundamentals about how to train to get better at any sport. Strength – defined in many different ways specific to many different physical actions and desired performances – is the foundation of physical activity and therefore sports performance. This is not your typical strength training book. The focus of this Series is Athletic Strength. Athletic Strength is not about getting better at lifting heavy weights; Athletic Strength is about developing ‘ALL WEATHER ATHLETES.’ That is - athletes that are big, strong, and fast on the field or court. The All Weather Athlete is defined by the ability to excel in every facet of physical performance. These athletes are not built under barbells. Weight training is a tool, useful in many ways but unless the goal is to get better at lifting heavy weights, traditional heavy barbell training should be used very strategically; it should be used from a paradigm of eliciting desired neural responses, rather than contractile strength or mechanical improvement. This book is about building better athletes, not workout warriors. So, what is the focus of this book? This book is about the production and efficient utilisation of force. Athletic performance is rarely determined by pure strength; those who win are those who can produce more force in less time. The ability to exert more force in less time is function of being able to produce a lot of force, neural/neuromuscular/myo-facial/muscular strength qualities, being able to access and utilise them quickly, being able to transmit force efficiently, create a stable base from which it can be transferred, and a whole range of other factors explored in this book. JUNE 2018 | ISSUE 01 Force production is a function of an athlete’s ‘engine;’ strength is simply the body’s structural ability to transmit and potentiate the force a particular neural output creates. Strength therefore refers to neural efficiency and structural suitability. Speed and explosiveness are primarily a result of executing reflexive neuro-muscular loops on a foundation of myofascial strength and power – ‘strength’ here refers to an efficiency of force transmission and transference, which a structural adaptation to explosive neural output. The human body is an adaptive machine, and the internal and external structures will adapt to the demands of the internal engine. x
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 and 16: HTKSPORT #5 BIG + FAST E X P L O S
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: ENGINE CHASSIS PRACTICE RECRUITMENT
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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