Endurance
This phase of training is great for beginners, lasting around 4 weeks, who have a lack of pelvic stability and postural control and lack the knowledge of progressing themselves safely and effectively through a weight training program . As experienced lifters, this phase can be used as a recovery phase, typically 1 week, from weeks of high intense training. Allowing for proper recovery and ensuring optimal gains for future routines.
Goals for this stage:
Beginners: increase stability, muscular endurance and neural efficiency of the core muscles.
Experienced: facilitate recovery while maintaining high levels of stability.
Strength
Once you’ve completed the endurance training or used it to recover from weeks of high intensity training, the strength phase can begin. For beginners, you’ve conditioned your tendons, ligaments and muscles to now be prepared for the heavier weights to come. The veterans, you’ve given yourselves a week to recover while staying active and now it’s back to work! Usually 4 weeks long.
The goals of this stage are the same for beginners and veterans:
· Increase the ability of the core muscles to stabilize the pelvic girdle and spine under heavier loads through a greater ROM.
· Increase training volume with more sets and resistance.
· Increase metabolic demand (tax ATP and CP and glycolysis energy systems) and motor unit recruitment and neural coordination.
Power
After around 4 weeks of strength, now it’s time for the power phase. This phase can also go 4 weeks. For all of these, the veterans can tweak it as they see fit. You beginners stick to the program until you get more time and experience lifting.
Here we want to solely increase rate of force production as they apply in sports or everyday life. Using more realistic speeds and forces the body will encounter for your sport or activity. Thus higher speed of movement and higher forces on the body will equal more power.
Power = Force x Velocity (Speed)
Focusing on just increasing force or increasing speed alone will not give you the best power gains. By using both heavy weight with explosive movement and low resistance with high velocity, you can produce higher power outputs.
This style of training gives you a set routine to follow for about a month at a time. Varying the focus of a training program for regularly planned periods of time produces optimal adaptations and allows the participant to control volume of training and reduce injury risk.
This phase of training is great for beginners, lasting around 4 weeks, who have a lack of pelvic stability and postural control and lack the knowledge of progressing themselves safely and effectively through a weight training program . As experienced lifters, this phase can be used as a recovery phase, typically 1 week, from weeks of high intense training. Allowing for proper recovery and ensuring optimal gains for future routines.
Goals for this stage:
Beginners: increase stability, muscular endurance and neural efficiency of the core muscles.
Experienced: facilitate recovery while maintaining high levels of stability.
Strength
Once you’ve completed the endurance training or used it to recover from weeks of high intensity training, the strength phase can begin. For beginners, you’ve conditioned your tendons, ligaments and muscles to now be prepared for the heavier weights to come. The veterans, you’ve given yourselves a week to recover while staying active and now it’s back to work! Usually 4 weeks long.
The goals of this stage are the same for beginners and veterans:
· Increase the ability of the core muscles to stabilize the pelvic girdle and spine under heavier loads through a greater ROM.
· Increase training volume with more sets and resistance.
· Increase metabolic demand (tax ATP and CP and glycolysis energy systems) and motor unit recruitment and neural coordination.
Power
After around 4 weeks of strength, now it’s time for the power phase. This phase can also go 4 weeks. For all of these, the veterans can tweak it as they see fit. You beginners stick to the program until you get more time and experience lifting.
Here we want to solely increase rate of force production as they apply in sports or everyday life. Using more realistic speeds and forces the body will encounter for your sport or activity. Thus higher speed of movement and higher forces on the body will equal more power.
Power = Force x Velocity (Speed)
Focusing on just increasing force or increasing speed alone will not give you the best power gains. By using both heavy weight with explosive movement and low resistance with high velocity, you can produce higher power outputs.
This style of training gives you a set routine to follow for about a month at a time. Varying the focus of a training program for regularly planned periods of time produces optimal adaptations and allows the participant to control volume of training and reduce injury risk.
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