What is the difference when training for size strength or power
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Whats the best method for training for strength, hypertrophy, and power. Slides give brief outline of the different aspects of training. See how weight training to be a bodybuilder is different than training to be a powerlifter.
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What is the difference when training for size strength or power
- 1. Weight Training For Size, Strength, Power Jason, CSCS www.FitnessDoctrine.com Simple approach to building a lean muscularphysique and burning body fat.
- 2. • Is there much of a difference between training for strength (as main goal) vs training for size / hypertrophy? (Quick outline of main differences) -sets, reps, rest, frequency, tempo, exercise selection, etc. • Looking at training for strength more closely, what are some of the primary factors to consider? • Example of a good / popular STRENGTH focused program. What about hypertrophy? Primary training factors compared to max strength. Example of a Hypertrophy / Mass building program. What role does nutrition play for each of these goals... more important for size than strength? Differences in diet for each? What about those who are training for "Fitness"? (Vague goal?). Or "Fat Loss"? Or "Sport Performance"? (Just a quick discussion of these different goals and whether you would approach them differently). How can people contact you to learn more / what else involved in / sites to check out / etc.
- 3. Training For Size Verses Strength You have to start somewhere. www.FitnessDoctrine.com Simple approach to building a lean muscularphysique and burning body fat.
- 4. Training For Size Verses Strength Everyone Starts At The Beginning www.FitnessDoctrine.com Simple approach to building a lean muscularphysique and burning body fat.
- 5. Training For Size Verses Strength Everyone Starts At The Beginning General Physical Preparedness www.FitnessDoctrine.com Simple approach to building a lean muscularphysique and burning body fat.
- 6. Training For Size, Strength, Power Strength Standards • Bench – 1x BW • Squat - 1.5x BW • Deadlift – 1.75x BW www.FitnessDoctrine.com Simple approach to building a lean muscularphysique and burning body fat.
- 7. Training For Size Verses Strength Beyond The Basics. How They Are The Same • • • • Sleep Commitment Periodization Velocity www.FitnessDoctrine.com Simple approach to building a lean muscularphysique and burning body fat.
- 8. Training For Size Verses Strength Progressive Overload www.FitnessDoctrine.com Simple approach to building a lean muscularphysique and burning body fat.
- 9. Training For… What’s Your Goal? www.FitnessDoctrine.com Simple approach to building a lean muscularphysique and burning body fat.
- 10. Training For Size Verses Strength How They Differ Exercise Selection Reps/Sets/Rest Frequency Nutrition www.FitnessDoctrine.com Simple approach to building a lean muscularphysique and burning body fat.
- 11. Training For Size Vs Strength Vs Power Exercise Selection Hypertrophy Power Primary Compound Primary Clean, Snatch B Big 3 Variation B Compound/Isolation B Oly. Variations Accessory Isolation Accessory Isolation Accessory Compound Strength Primary Squat, Bench, Dead www.FitnessDoctrine.com Simple approach to building a lean muscularphysique and burning body fat.
- 12. Training For Size Verses Strength Reps Strength Hypertrophy Power Primary 1-5 Primary 5-8 Primary 1-3 B 5-8 B 8 - 12 B 5-8 Accessory 10 - 15 Accessory 15 - 20 Accessory 10 - 15 www.FitnessDoctrine.com Simple approach to building a lean muscularphysique and burning body fat.
- 13. Training For Size Verses Strength Rest Strength Hypertrophy Power Primary 2 – 5 minutes Primary 1 – 3 minutes Primary 3 – 7 minutes B 1 – 3 minutes B 30 – 120 seconds B 2 – 3 minutes Accessory 1 – 2 minutes Accessory 30 – 90 seconds Accessory 1 – 2 minutes www.FitnessDoctrine.com Simple approach to building a lean muscularphysique and burning body fat.
- 14. Training For Size Vs Strength Vs Power Volume Heavy Weight (Strength) Hybrid Light Weight (Hypertrophy) www.FitnessDoctrine.com Simple approach to building a lean muscularphysique and burning body fat.
- 15. Training For Size Verses Strength Volume www.FitnessDoctrine.com Simple approach to building a lean muscularphysique and burning body fat.
- 16. Training For Size Verses Strength Frequency Strength Hypertrophy Power *4 *5 *6 3–5 Workouts a week. 4 – 10 Workouts a week. 6 – 12 Workouts a week Train Movements Train Muscles Train Movements www.FitnessDoctrine.com Simple approach to building a lean muscularphysique and burning body fat.
- 17. Training For Size Verses Strength Sample Bodybuilding Workout Shoulders 1. 2. 3. 4. 5. 6. 7. BB Clean & Press Pull Ups DB Front Raises DB Lateral Raises Rear Delt Fly Seated BB Press Cable Lateral Raise Elements • • • • Body part spits Lots of volume Trained every 5 – 7 days Lots of different exercises www.FitnessDoctrine.com Simple approach to building a lean muscularphysique and burning body fat.
- 18. Training For Size Verses Strength Sample Power Lifter Workout Workout 1. 2. 3. 4. Board Press BB Shoulder Press Close grip Bench Press T – Bar Rows Elements 1. Limited Exercise Selection 2. Focus on 1 core movement for day 3. Accessory work supports core movement www.FitnessDoctrine.com Simple approach to building a lean muscularphysique and burning body fat.
- 19. Training For Size Verses Strength Sample Olympic Workout Workout 1. 2. 3. 4. Power Clean Push Jerk Squat Bent Over Row Elements 1. 2. 3. 4. Major movement Exercise order Limited Exercises Train Everyday Sometimes 2x www.FitnessDoctrine.com Simple approach to building a lean muscularphysique and burning body fat.
- 20. Training For Size Verses Strength Sample General Workout • • • • • Elements Power Strength Mass Abs Cardio Workout 1. Vert. Jump 2a. Squat 2b. Inverted Row 3a. Incline Bench 3b. Face pulls 4a. Biceps Curl 4b. Triceps Push Down 5. Ab/cardio finisher Variables 1. Major movement 2. Exercise order www.FitnessDoctrine.com Simple approach to building a lean muscularphysique and burning body fat.
- 21. Training For Size Vs Strength Vs Power Resources • • • • • • fitnessdoctrine.com/blog (Fitness) westside-barbell.com (Strength) http://jasoncscs.com/goto/531 (Hybrid Workout) http://jasoncscs.com/goto/olift (Olympic Lifting) Dan-John.net (Training) http://triphasemuscle.com www.FitnessDoctrine.com Simple approach to building a lean muscularphysique and burning body fat.
Notes de l'éditeur
- When we decide that we want to be bigger, stronger, or whatever their goal… we want it now. Don’t want to waitBut there is a progression of things that have to happen first.May ignore that adviceChange slide. (fade) – and run of looking for the ultimateworkout program.
- It doesn’t matter wht your goal is. Doesn’t matter is your skinny or fat, or wht body type you haveNo need to worry about that right away. Have to start with the basics.Hit slideIt isn’t until you work on technique and build a base that you can start thinking about a program that will get you bigger or stronger.I’ve heard stories of Olympic lifter doing hundreds of reps with a broom stick before picking up a bar.
- Take the first few months to to learn technique, build strength and work capacity.Greater work capacity leads to better results.Body weight exercises work great for thisLots of supersets.Like to keep people here for 3 or 4 moths.
- Previous phases built technique.Now Build strength before anything else- Never go to failure- Never go to technical failure. (competition)
- Now that you’re in shape and strong you can think about moving into more of a specialized program.Sleep – at least 8 hoursCommitment – Have to keep regular. 1 week miss is fine, can be good. Will start to go backwards at 2 weeks.Periodization – you can’t wing it now.Technique then…Velocity – not really the same, but intention is the same.
- Periodization is worth mentioning again because it’s so important.Milo was a 6th-century BC wrestler from southern Italy
- Number of different looks you can go for.Time to pick your goal.If you’ve done everything right up to now you will probably look like Hollywood guy
- Many
- Many exercise will overlapMachines
- Once you’re beyond the basics
- Once you’re beyond the basics
- During the 1960′s and 1970′ soviet sports scientist Prilepinreviewed more than a thousand international and European weightlifting champion’s training logs.
- More frequency is better. But need to cut back on volume each session.
- Most people want to look good. Sample for them.
- People who train solely for strength are generally strength athletes.Strong Man powerliftersWestside Is popularSquatBench pressdeadlift
- Most people want to look good. Sample for them.
- Most people want to look good. Sample for them.Great for fat loss, general fitness and performance.Sports performance would add in some sport specific component to help prevent injury.
- Most people want to look good. Sample for them.