maximal strength

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Workout Components for Track and Field: Maximal Strength

weightlifter

Maximal strength is an important ability to just about every track and field athlete. Maximal strength is referring to the ability to exert force one time. It’s an all-out effort. It’s important because almost every event in track and field requires strength for success. This article is going to cover the role of maximal strength in a track and field athlete’s program, cautions associated with it, and how to train for it. The Role of Maximal Strength: Maximal strength is...

Strength and Hypertrophy: Evidence Based Or Arbitrary?

Almost every strength and conditioning textbook includes guidelines for volume/intensity of exercises when we are training for different goals. For example, the table below has some generic guidelines depending upon one’s goal:   Goal Sets Repetitions Intensity Maximal strength 3-5 1-8 80-100% Hypertrophy 3-5 8-12 70-80% Endurance 3-5 12+ <70%   We might quibble about adding/subtracting some repetitions or adjusting the intensity somewhat, but by and large most strength and conditioning professionals are going to accept the table above.  ...

Strength Matters: Postactivation Potentiation

The concept of post activation potentiation has been around for a long time. When I was starting out it was known as complex training. The idea being that if you perform a very heavy (and slow) strength exercise, it can have a positive effect on an explosive movement if that movement is performed in the proper time window after the slow strength movement. For example, squats and vertical jumps. The idea being that the slow strength move heavily recruits the...

Strategies To Increase Strength

Strength is an important ability for athletes. Strength is necessary for sprinting, agility, throwing, hitting, kicking, and jumping.  It’s a frequent topic of mine with social media because a lot of people have been conditioned to think about according to the old periodization texts.   In those texts, you spend the bulk of the year developing hypertrophy and gradually transitioning to maximal strength training. You may spend 4-8 weeks of the year with maximal strength training, then you focus on...

Hex Bar Deadlifts May Be Important For Athletes

hexagonal bar

The hex bar has been a popular tool for deadlifts for a number of years now. While the hex bar isn’t specific to what a powerlifter does in competition, it might have some advantages for an athlete. First, in theory it would not require as much technique as a straight bar deadlift. Second, it’s theorized to take some of the stress off the lower back. Third, it’s going to save an athlete’s shins as the bar isn’t going to be...