You should spend at least 30 of your strength power training volume with exercises included in this method

This form of training is highly stimulating for the nervous system because of the high rate of force development, the high acceleration, and the coordination required. As such, training volume should be minimized and the emphasis should be on acceleration and quality of execution. When used at a low volume, this form of training can be used quite often due to the small effect it has on the musculoskeletal system (low protein degradation due to the low time under tension). Furthermore, a higher training frequency on these lifts greatly improves coordination.

Pros: This is the training method that generally has the greatest total force production and the greatest power output. As a result it is one of the best ways to improve sports performance through training. The benefits are not limited to the structures worked because there is a general effect of potentiation of the nervous system, making the whole body more effective.

Cons: Some of these lifts require a greater technical mastery and may take some time to learn, especially if the coach is inexperienced in the teaching of those exercises. It is easy to do too much volume in one session and thus overload the nervous system. The more complex exercises carry a greater risk of injury.

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The Olympic lift variations are the best examples of strength-speed exercises because you need to accelerate a relatively heavy load to complete the lift.

'Normal' strength exercises like the squat or bench press can also become strength-speed exercises if the load is decreased to allow maximum acceleration of the bar.

When to use the method: Strength-speed exercises should constitute the core of your special training program. It should be introduced early in the preparation period and continued throughout the year. Early in the year emphasize learning the technique of the Olympic lifts by using more volume (2-3 Olympic lifting exercises per workout, 20-30 total reps per exercise), more frequency (2-4 times per week), and very low intensity (6070% on the Olympic lifts). This work should be submaximal. As you advance in the year, and once the athlete is pretty efficient, reduce the volume (1-2 olympic lift exercise(s) per workout, 10-20 total reps per exercise) and the frequency (1-2 times per week), but increase the intensity (80-90% on the Olympic lifts). Remember that it is crucial that the athlete be proficient in Olympic lifting technique before you increase the intensity.

Turbo Charged Fitness With The Tabata System

Turbo Charged Fitness With The Tabata System

The Tabata workout system is a version of the High Intensity Interval Training program developed by Professor Izumi Tabata as training for Olympic speed skaters in 1996. The results studies conducted on the training program confirm that even a four minute cardiovascular exercise routine improves a persons level of fitness.

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