Easy Strength Training for Athletes: 10 Rules of Thumb

30 Aug

bodybuilders training

1. Use a limited number of “big bang” exercises—for example, the deadlift and the floor press

2. Lift two to three times a week.

3. Keep the reps in the 1 to 5 range, emphasizing doubles and triples.

4. Keep the volume around 10 reps per lift or 6 when using only singles—for example, 5 x 2, 2 x 5, 532, 3 x 3, 343, 424, 1234, 4321, 12321, 6 x 1, and so on. You may stay with the same weight or vary the weights from set to set.

5. Rest approximately 5 minutes between sets. Practice Fast & Loose relaxation drills in between.

6. Train in the 80% to 95% 1 RM intensity zone. Always leave at least 1 or 2 reps in the bank.

7. Go for a PR, single or rep, when you are feeling exceptionally strong, but stop short of an all-out max. Set a “sort of max.” Always back off after a PR for at least two weeks.

8. Vary the intensity every workout, through different styles, cycling or through less structured advances and retreats.

9. Don’t stop strength training in season but reduce the volume by two-thirds to one-half. For example, do 3 x 2 instead of 5 x 2 or 3 x 2 instead of 3 x 3. You may switch from three to two strength workouts a week.

10. Finish your workout feeling stronger than when you started. Stop the workout if your performance is less than perfect, and come back another day.

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One Response to “Easy Strength Training for Athletes: 10 Rules of Thumb”

  1. Buy Finasteride September 13, 2012 at 3:07 am #

    Reblogged this on Healthy Diets Blog.

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