We always try to provide you with the most clear and clear information in the field of training and fitness. Today we would like to determine which of the many methods of strength training is the best, for the achievement of specific objectives.
Many people start strength training without a specific purpose or understanding the rules that must be applied to achieve maximum results. News on ways to train, often mutually exclusive, with the result that most people give up a range of advice and doing what they think is appropriate. This is not a good approach. To get the best results and squeeze the most from weight training, you must first of all be sure what exactly you want to achieve.
Essentially, there are 3 basic objectives of strength training:
- increase strength
- increasing the size of the muscles
- power increase
In General, athletes and professional athletes train predominantly with a focus on improving the strength and power in different proportions, depending on the discipline. Some athletes are looking for solutions to increase muscle mass, it plays an important role for example. in combat sports. Many players use bodybuilding techniques to increase mass, which allows you to switch to the higher weight classes.
Most of the people raising the weights in the comfort of your home or at the gym rather trying to increase his mass. Usually they want to build bigger muscles, to get a better look and better feel in your body. This approach relates primarily to men, but not only. Of course, being stronger is a useful feature, in General, however, the person up for strength training they want to build bigger biceps and a solid six pack on his stomach. To achieve this intensive training is required and reducing the level of body fat. Diet is extremely important when you build strength and stamina in the athlete. About one of the best read here https://www.trappa.es/fat-fast-keto/
How to train strength, mass and power? What are the best training methods, or more specifically, how many series and the number of repetitions in each series we should perform for the maximum development of strength, weight or power?
Exercise in power training will help strengthen the nervous system and coordinate the muscles to make their reactions faster, smoother and more precise. Power training is usually performed by performing complex exercises (e.g. running, jumping, screen tearinging, dead string, etc.). This training uses exercises performed with high intensity and fewer repetitions while increasing the rest time between the series.
Strength and power. What is this? How to train? That first? Can you time if you need to separately? When? These and many other questions can be answered during a conference organised in AgdarFit. On Saturday I had the opportunity to lead the meeting under the title «the Train safely,» and one of the speakers was a wonderful Professor Zbigniew Trzaskoma of Warsaw Academy of physical education. The training methodology is one of the most important topics related to trenigiem and improve their results. Without the use of appropriate tools and nothing zdziałamy. As highlighted during a lecture Professor Trzaskoma: «Who does not plan to, this is planning to fail». You need to know not only how to plan (periodization), but also what? What use means and methods to achieve the objective. Below are a few quotes from Professor’s lecture about how to increase strength and power. The Professor stressed how important it is to build strength and power of the traditional training.
The consequence for exercise?
If you want to increase strength, it does not have to perform traffic easily, and you should do it, in full, from beginning to end. The speed of movement is not essential to this, to increase strength. If you care about this-because you have to overcome the small resistance to movement of the exercise as soon as possible, then you need to move in the area, which in the picture is closer to point B, but you also need to know that in these movements of the force will not be stimulated at all. And this is what Hill does not say, and what is the consequence of, this is POWER. Probably, in most cases, it comes to You about POWER. To develop large values in the dynamics. And it is not true to claim that the biggest power is when massive speed and small resistance, not when is enormous – 250 kg on the barbell, the knee, the speed of the metre per second, but the power is two times lower than that which We develop in the jump. Why? Because they are too small is speed. We are dealing with a huge komponentą strength, but low speed. Does not give you power. When is the largest power? Reflected in the jump, pushing the car. Then, when you are around the body and you are doing it again pretty quickly.
If my goal is to improve power, it must be a certain action plan. How do we approach this? If I want to improve power and power, but I care about the power, if I should do it together or separately? Right now, in the world, wherever the goal is strength and power, three approaches dominate. One is called a block–if we have a 15-week preparatory period, then every five weeks you move from one world to another: 5 weeks of muscle mass, five weeks of strength and only at the end of five weeks power. Why? Because power is the most training. He who does not understand and starts immediately from accelerations, sprints, ball throws, puts on very large injuries, sudden. The traditional periodization system assumed changes every week in the same 15 weeks. And finally, the most out of the fashionable third system – the undulation, mixing all week in a week: Week of Mass, week of strength, week of power and so you repeat up to 15 weeks.
General rules for conducting power training
Power training is an important component of weight training. Sometimes the most important thing when the quality is to determine the athletic performance of a particular sport. To achieve the right effects of power development, a number of general training rules must be observed.
The player’s response to training stimuli is always individual. Therefore, you should consider this individuality in your training. What works for one player no longer has to bring such a significant benefit to another person’s training. Fatigue, eating habits, structure and composition of the body, level, age, gender – these are just some of the factors that should influence the formation of a player’s training program.
Another principle should be to ensure a proper progression. The player should systematically overcome progressively increasing, proportionate to his abilities training load. In the formation of objectives, it is important to define the State of origin, the level of training, the assessment of «human material» (talent), so that the objectives set are not only satisfactory but realistic.
The principle of progressive overloading is closely linked to the principle of progression. The condition of improving the power of both the player and other trenowanej traits is to induce adaptive changes of the organism and as a result of improving the exercise disposition. The idea is to increase the load, raise and maintain the intensity of stimuli as the player’s motor skills increase.