Strength Training
Strength
In this article, you will be introduced to the exercise parameters utilized to develop strength within your overall fitness program. Remember that the purpose of strength training is to improve the ease with which you are able to handle heavier loads and stress.
Please take the time to familiarize yourself with the following parameters, which you will learn to effectively manipulate in order to maximize strength development:
Intensity: For our purpose, we will consider intensity based on a percentage of our maximal effort. This percentage will indicate how hard we must work, or how heavy of a load we must use if we are incorporating resistance.
Sets: Sets indicate how many groups of repetitions are to be performed for each exercise.
Duration: Duration indicates how long each set should be. This may be described as total time required to perform a set, or as a repetition range if performing resistance exercise.
Recovery time: Recovery time indicates how long your rest period should be between each set for a given exercise.
Frequency: Frequency indicates how many days per week it is recommended to train for the indicated type of fitness.
Categories of strength training
Muscular strength may improve by either increasing muscular size, or by improving the efficiency by which your muscles work by means of improved “neural activation.” The following describes how we will categorize these training effects.
Maximal Strength: Strength gains rely primarily on improved activation of the nervous system, thereby allowing your muscles to work more efficiently.
General Strength: Strength gains still rely primarily on neural activation, however increased muscular size (known as hypertrophy) plays a greater role in the development of strength.
Hypertrophy: Strength gains rely more heavily on changes in muscular size, however neural efficiency is still developed.
The following information consists of general scientific-based guidelines. By this point in the Convergent Path to Performance, I’m confident that you already know that the process of developing a safe and effective performance enhancement program is highly individualized.
This information is more than enough to bring you closer to success; however as with most things in life, small adjustments may need to be made based on your goals, experience, current ability levels, and limitations.
Maximal Strength
Intensity
90+% maximal external resistance
Sets
1-6
Duration
1-3 repetitions
Recovery time
3-5 minutes
Frequency
1-3 days per week, however highly dependent on individual circumstances and ability to recover
General Strength
Intensity
85-90% maximal external resistance
Sets
2-6
Duration
4-6 repetitions
Recovery time
2-5 minutes
Frequency
1-3 days per week, however highly dependent on individual circumstances and ability to recover
Hypertrophy
Intensity
70-85% maximal external resistance
Sets
3-6
Duration
6-12 repetitions
Recovery time
30-90 seconds
Frequency
2-3 days per week per muscle group however highly dependent on individual circumstances and ability to recover
Summary
The purpose of strength training is to improve the ease with which you are able to handle heavier loads and stress. This can be effectively accomplished by developing maximal strength, general strength, and hypertrophy through the manipulation of the following key variables: Intensity, sets, duration, recovery time, and weekly frequency.
Dr. Eugene Ketselman PT, DPT, Cert. MDT, CSCS
Dr. Eugene Ketselman is a licensed Physical Therapist, Certified Strength and Conditioning Specialist, Performance Coach, and owner of Convergent Movement and Performance; Home of where Physical Therapy, fitness, and performance training converge! Dr. Ketselman's mission is to help motivated athletes and active adults excel in their passions by maximizing physical performance and reducing setbacks from pain and injury.
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