051116 Adaptations to strength
Positive adaptations to strength and thereby power accumulations will take place with workouts scheduled twice a week. Day one should emphasize the development of strength through the use of heavy weight loads and low repetitions.
On the second day of training concentrate on increasing your power output by the use of alternating loading. Set up the equipment so there is a light and a medium heavy station for each piece of gear. The light spot will be loaded with weights in the 30-45% one rep max range. The heavy will be set at 60-75% one rep max.
Go from one directly to the other for one full set. The rest for three to four minutes before beginning again.
Or use the second day as a speed day with weights in the 45, 50 and 55% 1RM. For the squats do them in eight to nine sets of two reps, benches eight to nine sets of three reps and for the dead lift do them in ten to twelve sets of one rep.
Attack the weak points of your strength development
“Avoid what is strong and attack what is weak” (Sun-Tzu, The art of war, 500 BC). The same can be said for strength training: Keep your strong points strong but hit your weak areas with high intensity until they are the strong ones.
Train for strength and power
Train for strength and power by challenging your CNS to actively engage with the heavy weights. Develop strong tendons by using weight loads that will not allow more than 1-3 repetitions before failure. Focus on myofibrilar hypertrophy rather than sarcoplasmic. Work the muscles to be strong instead of just looking strong.