I promised I would be back! If you didn’t get a chance to check them out, here are Strength Tips 1-7 to get you started for the new year.
Here are the next tips, 8-13 to get the stronger,big sexay muuuuscles
8.) Bring music to the gym. Chances are the music at your gym is not conducive to your lifting intensity. If that’s the case bring whatever music gets you going and get in the zone. Even as a trainer I wouldn’t care if clients brought an IPOD to get extra amped for tough sets, results are what matter!
9.) For conditioning work do either high intensity work such as sled pulls, weighted carries, sled pushes, sprints, or stair runs OR lower intensity work such as incline treadmill walking. Consistent, steady state cardio such as jogging can be extremely catabolic and stressful on the body due to the number of foot strikes and force placed upon the body.
10.) Perform band pull aparts between pushing exercises. Most guys don’t get enough work in on their upper back in respect to their chest and delts. This can predispose the shoulders to injury due to muscle and strength imbalances. Check out these variations from Joe Defranco and his awesome cut off shirt.
11.) If looking to gain more explosive strength include 2-3 annual 2-3 week blocks of plyometrics into your training cycle, specifically depth jumps. BUT be careful. Depth jumps should be performed by themselves, not in a complex. I recommend 2 or 3×5-8 reps two days per week. Rest at least 5 minutes between series and practice some mobility work and/or relaxation exercises. This will feel deceptively easy, but depth jumps are very taxing, don’t skimp on the rest periods! Seriously, if Verkhoshasnky, Pavel, and Dan John recommend it, listen!
12.) On the same topic of explosive strength you must have a strong base of absolute strength before working direct explosive work. This is a common flaw in programming, as most athletes are not strong enough to safely and effectively implement plyometric training into their program. Most organizations recommend developing a 150-200% max barbell back squat relative to body weight before being ready for a plyometric workout. In other words a 165lb athlete should be able to squat between 250-330lbs. Put in your time with the iron.
13.) When developing absolute strength make sure you rest. It is far too common for athletes to skimp on rest, be incredibly amped for their next lift, and miss the lift due to poor recovery. Use a minimum of 3-5 minutes on top end sets. During your rest period perform foam rolling, mobility work, and static stretching of non-competing muscles.
There you have it, 6 more tips and 13 tips total to increase your strength in the next year. You NEED to train maximum strength because it sets the table for all other training protocols to be more effective, whether your goal is gaining muscle, losing fat, or training for a sport. Stay strong my friends!