Strength training

The program of training on the force, like all the rest of the program includes many different aspects and weight training can be very diverse.
Basically, the power performance increase in the squat, bench press and the deadlift (three powerlifting), as well as in Pull-UPS, bench press standing and other similar exercises. In this article, in the main, it will be about the «Trinity», but to increase their performance can be by analogy and in all other exercises, of course.
Weight training can be very different, and include a variety of elements (the lower the score up to 5 and, with a pause at the lowest point, promotion and so on). But now is not about that.

I want to tell you that 100% of the program of strength training. I myself also worked on this program and increase its performance.

Strength training. The essence.

The essence of this program is to increase the weight from 60% to 105 - 120%, depending on the nature of the data and the quality of training.

Everything is rather simple. We begin to work with a weight of 60% of the work, that is, if you shake 100кг. to 8 reps, then you should start with 60% of this weight on 8 repetitions, that is 60 kg.

Then, each week, we add the 10% (70 kg., 80 kg., 90kg., 100 kg.). In the end, after five weeks, you перешагнете its former level in 100кг. and shall reap already 105-115, and possibly 120 kg.

Why is this so?

Never noticed that, after a good rest, the forces shall be added and you do more reps with the same working weight? Or when you come from vacation, where 2 weeks bathed in the sea and ate shrimp - power rapidly being restored and «pret» better?

The fact is, that the body accumulates «reserves and then uses them». Same thing here. Such strength training allow you to store «energy», without decompensation. Gradually going to his working weight, the body gets used to the gradual increase of the load, but due to the lack of work at the maximum, saving up for the «restoration». As a result, when you came up to his old working weight, your body amassed enough forces and is ready for the next increase of the load, 5%.

As for the program of training on the power, then here are collected mainly in the «basic exercises» and their number is small. Otherwise, if you will work in a squat on 80%, and then perform another 8 exercises, albeit with less intensity than before, your body accumulate reserves force will be difficult. The essence of this programme will be lost, as you will accumulate «lack of restoration».

Strength training. An example of.

In the table prescribed exercises, as well as the number of repetitions and approaches for 1 week and on the second. We simply go. The first week we will have with a large number of repetitions, the other with less.


1 day.

Exercise	Number of approaches in 1 week	the Number of repetitions in 1 week	the Number of approaches in the 2 week	the Number of repetitions in the 2 week
Squats	3	8	4	6
Bending with a barbell	3	8	3	6
The rise of the socks standing	3	15	3	15
Pull	3	max	3	6
The thrust rod to tilt	3	8	4	6
Curling	3	max	3	max

2 day.

Exercise	Number of approaches in 1 week	the Number of repetitions in 1 week	the Number of approaches in the 2 week	the Number of repetitions in the 2 week
Bench bar lying	3	8	4	6
Push-UPS on the bars	3	8(with the load)	3	6(with the load)
Breeding dumbbell lying	3	8-10	3	8
French press	3	8	3	6
The thrust of vertical block	3	10	3	8
The rise of feet in gymnastics hang	3	max	3	6

3 of the day.

Exercise	Number of approaches in 1 week	the Number of repetitions in 1 week	the Number of approaches in the 2 week	the Number of repetitions in the 2 week
Deadlifts	3	6	4	4
Dead draft	3	6	4	4
Bench bar sitting	3	8-10	3	8
Jim Arnold	3	8	3	6
Lifting of the biceps (straight bar)	3	8	4	6
Lifting of the biceps in a bench Scott.	3	8	4	6

The program of training is designed to increase strength. We alternating between 1 week to 2, during the 6 weeks, till we get the maximum weight. Then again take 60% of the (already taking into account the new indicators) and start again. There is and other weight training, with elements, which in this program are not present. They are mainly found in powerlifting.

I wrote a program is not for powerlifting. It is rather mixed and allows Builder along with the increase in power indicators, save weight and appearance of the muscles, working on the main muscle groups.

And remember that strength training assume the recovery of muscles.

Also remember about such moments as the power before training and after the training.