The big and the strong will not happen by accident. Use in training all 10 techniques to accelerate the growth of power indicators!
Author: Josh Bryant, Master of Science, Certified Specialist in Power and General Physics Training
All visitors to gyms are divided into two categories: some are already strong, others are filled with the desire to become strong. Strength is needed in all sports – from cross-fencing to Olympic weightlifting, powerlifting and strungmen competitions – the stronger you are, the more successful. And any bodybuilder, working for mass, knows that strong muscles will necessarily become large.
But lifting weights begins long before coming to the gym; it requires detailed planning and a progressive approach. If you want to quickly develop power indicators without losing time on the training plateaus, take note of what I consider to be the ten most underestimated training methods for strength.
Being the owner of numerous power records and the trainer of many the strongest people of the planet, I want to offer you the developments that spur the growth of your results.
Entering the hall with determination to raise a heavy weight is a serious matter. Most likely, you can not wait to get under the bar. But stop for a second. Each – I repeat, each – a heavy exercise should be started with a thorough warm-up. It is tempting to skip this part of the workout, but it has a tremendous impact on the ability to generate maximum effort.
The benefit of a good workout is proven by science. Among the innumerable advantages is an increase in the effectiveness of the motor stereotype and psychological readiness. Muscles and joints are also getting ready for work. No successful modern lifter does not neglect this crucial stage, so why should you do this?
You probably think that for a warm-up you need to perform a static stretching or a pre-training protein cocktail. If you want to develop a maximum of strength, you need to use warm-up approaches with submaximal weight in the exercise that you have to. If you are going to squat – warm up, squatting. The same principle is used in lifting on the chest and bench press; in any exercise, for that matter. A specific workout will make you psychologically and physically ready to work at full speed.
As a bonus, warm-up sets give an additional training volume. The volume is equal to Weight x Approaches x Repetitions. Consequently, squatting with a steadily increasing weight in 4 sets for 5 repetitions (far from failure) will give you a noticeable increase in the training volume without significantly increasing the duration of the workout.
Strength is a skill. The strength is maximum at the beginning of the workout, so perform the most difficult and demanding exercises in the first part of the session. In essence, these movements are always multi-joint, for example, traction, press, squats and pull-ups. They develop a maximum of strength, suggest lifting heavy cargo and require a high level of coordination. You will collect a rich harvest and work with the maximum efficiency, if you put the most important basic movements at the beginning of the workout.
One of the best training strategies is reverse pyramidal training. It is assumed that the hardest work you do at the beginning of the workout (after warm-up!), When the energy level is maximum. Instead of gradually climbing the pyramid to the most complex approach of the day, you start with it. And the following working sets should be a little easier.
Starting with the hardest approach with subsequent weight reduction promises one more benefit – postactivational potentiation (PAP). It is associated with the improvement of muscle function after maximum activity, for example, a very difficult approach. The legend of Soviet sport, Yuri Verkhoyansky, explained the phenomenon of the PAP in simple words: "When, after lifting the weight of 3-5 a maximum, you make light explosive sets, the nervous system perceives them as if you were half-empty instead of a full barrel of water." Weight seems relatively light, and you raise it much faster!
4. More approaches and fewer repetitions
You're not going to prepare for a sprint, winding tens of kilometers on an elliptical simulator? The same logic should be used in force training.
The limit of power capabilities is determined by a one-time maximum. Therefore, in training you need more first repetitions, and instead of 3 sets for 10 repetitions it is better to perform 10 approaches on 3. The load will remain the same, but you will have three times the number of the first repetitions.
More approaches are equivalent to increasing the number of first repetitions and better preparation for development and demonstrating your explosive power. Moreover, laboratory tests have shown that this type of training is more effective in generating peak power and power in comparison with traditional approaches.
How to get to Carnegie Hall? Practice, practice and practice again. In force training, the rules are the same. Trainer Pavel Tsatsulin in his book "Become stronger!" Wrote that neurological chains need activation in a certain sequence and with a certain intensity. In general, in order to develop strength, it is necessary to hone the same movement with impeccable technique. And then again hone.
Many experts believe that to master the technique of motion, it is necessary about 10000 correctly performed repetitions. Each repetition, performed by you in the training, from the first warm-up to the hardest approach, makes it possible to carry out the movement with impeccable technique. So use this opportunity to literally grow over yourself in every repetition!
With explosive technology, more effort is generated. Your muscles and CNS do not know how many blini you hung on the neck, but they are aware of muscle tension and generated effort.
Perhaps you overslept all the lessons of physics at school, but some basic knowledge can be applied to power training. The force is equal to the mass multiplied by the acceleration. The implementation of relatively lightweight approaches with the maximum acceleration along the entire trajectory of motion is called the method of compensatory acceleration.
The attachment to the boom of greater force increases the tension in the muscles, and this develops strength indicators. In addition, this approach can spur muscle hypertrophy, since you involve more rapidly shrinking muscle fibers with the maximum growth potential.
Of course, you can not disperse the bar endlessly. Closer to the end of the trajectory of motion, you slow down before a complete stop. This is called the negative phase of acceleration. After practicing for a while, you will start doing it automatically.
When starting the basic multi-joint movements after a warm-up, try to lift the bar as quickly as possible. You will generate more effort, weight will seem easier, and the result will be the growth of explosive force due to adaptive processes.
7. Do the exercises from a complete stop
Why is the first repetition in some exercises, for example, in dumbbell bench press, when you start at the lowest point, sometimes becomes the most difficult? Starting the movement from the starting position, you are deprived of the advantage in the form of the energy of the elastic traction, which accumulates during the eccentric (negative) phase and helps you to overcome the initial stage of the elevator. When you control the weight down and go smoothly to the positive phase of repetition, you use the energy of the elastic traction, which simplifies lifting.
But sometimes you need to complicate the exercise. To do this, you can focus on the development of pure power, removing the elastic traction. It's easy to do this, just stop at the bottom point for 1-2 seconds, then rip up. Now, after a complete stop, your muscles perform all the work without contributing to the accumulated energy.
Use this technique not in place of the usual movements, but in addition to them.
8. Avoid performance-reducing substances
If you want to work in the gym with the maximum efficiency, do not undermine the training process by bad habits. Numerous studies have proved the negative impact of alcohol on performance. If you really want to become strong, pick up weights and dumbbells, not beer and spirits.
I do not encourage you to become a teetotaler, but the reality is that even a couple of glasses of beer can significantly lower testosterone levels. If you regularly drink alcohol in large quantities, it will be difficult for you to stay in good shape, and recovery will not go very well either.
9. Do not run after two rabbits
The pursuit of several goals at the same time – these rakes are in every commercial hall, and the guys come on them who want to immediately become strong, hardy, relief and muscular. So far, nobody has succeeded. Clearly formulate the goals of the training cycle, instead of rushing along a bumpy road towards physical and psychological exhaustion.
Periodization is a protocol that all high-level athletes use, and in fact it is just a focused training. You can not simultaneously learn how to harvest from breast 250 kg and run two kilometers in five minutes. Formulate priority goals and strive for them with all your might!
Do you want to become strong? Make the buildup of explosive force the main purpose of training. If you are going to compete at the competitions, you should think about working with the coach, but the structure of the training program should be relatively simple – a lot of weight, a small number of repetitions and a minimum of cardio loads.
10. Imagine a successful exercise before the approach
The activity of the brain precedes the movement. Of course, this is not sensational news, but among the strongest people of the world there is an opinion that the right movement must first be imagined, and then it must be fulfilled. Scientists of the Eastern Bloc began to develop this ability almost three quarters of a century ago, which made the weightlifters of the Union practically inaccessible.
Give 10-15 minutes per day visualizing the optimal technique for doing the exercises. If possible, find a secluded place, turn off the light, lie on your back and relax. Imagine yourself from the side as clearly as possible. Draw a picture in your head, connect sound and sensations. See how you perform strength exercises with impeccable technique in the style of complete domination.
The University of Chicago conducted an interesting experiment. Dr. Judd Biasiotto divided the basketball players into three groups and checked the percentage of hit free throws. Having received the initial data, Biaciotto asked members of the first group to work out penalties per hour daily. The second group was engaged only in visualization of free throws and did not train. Representatives of the third group did nothing at all.
After 30 days, a second test was conducted. Participants in the first group raised the indicator by 24%, but the most surprising is that the members of the second group also improved the result by 23%, although they did not make a single throw! As expected, there were no positive changes in the third group. In other words, imagine how you are doing something right, and you will learn it!
Many people try to find the difference between successful athletes. Instead, I looked for the common features of the strongest people on the planet to compile a list of suggested 10 techniques. Make them your own habits!