There is a concept in weight training known as the SAID principle. The SAID acronym stands for “specific adaptation to imposed demands” which means that if you train in a specific way, you will get better in that particular movement. It all has to do with muscle memory, motor units, strength and conditioning. To put it differently, the specific way that you train will establish certain biomechanical and physiological changes of their own. If you train a particular way with kettlebells, for instance, you get better slinging around kettlebells—in that way. If you lift a barbell at a high bar velocity in a ballistic fashion you will develop speed (although it may be a bit dangerous for some to train this way). Likewise, if you train using maximal weights, you will get stronger using heavier a weight but you will not necessarily get faster. There is also the sometimes controversial practice of High Intensity Training (HIT). Using HIT you lift a moderate weight and perform as many reps as you can until your muscles cannot move the weight anymore. Some coaches say this type of training, which has become mainstream practice, is the worst way to train athletes because it only develops what is called strength endurance instead of true strength or speed. Other coaches say HIT should be the main way to train athletes.
To explain Speed Strength Training it is first necessary to explain the nature of strength. There are many people who are naturally strong but for most of us, strength is a learned skill in which we have to condition our central nervous system and motor units to become stronger by using resistance training. By the same token, most of us have to learn how to be fast. Strength and conditioning experts have touted for years that speed and strength are interrelated. Take a strong athlete and make him faster and he will get stronger. The question is, what kind of […] Read More →
If you want to get stronger and faster you might want to fit maximal effort (ME) style training into your strength building program. This is when you try to regularly increase the maximum amount of weight you can do for one repetition in lifts such as the Deadlift, the Squat and the Bench press. If you have never done ME training before, it would be best that you work on getting real strong with conventional weight training and/or high intensity training (H.I.T.). ME training makes great demands on your muscular and nervous system. The main power lifts put an extreme […] Read More →
Anyone a least a little bit knowledgeable about High Intensity Training has heard the names of Arthur Jones and Mike Mentzer,to name a couple proponents. Nautilus founder and exercise promoter Arthur Jones made high intensity training popular in the 1970s. Later on, a bodybuilder named Mike Mentzer put his own spin on H.I.T. and came up with a training discipline called Heavy Duty. Although Mentzer died in 2001, his fans still abound online extolling the virtues of his famous Heavy Duty program and exercise philosophy. What are the Basics of High Intensity Training? High intensity training methods vary but the […] Read More →
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