strength Training For Archery - How to enhance Your Aim and Draw Weight

What exactly is strength training for archery? What exactly does addition your strength do for you if you are an archer or a bow Hunter? Undoubtedly, by now you are well-known with the fact that most pro sports teams use strength training as part of their conditioning program. Progressive resistance or strength training has been around since the time of the antique Greeks.

Milo of Croton a Greek wrestler increased his strength by carrying a newborn calf on his back every day until the calf was full-grown. Strength training for archery will yield you many benefits such as improving your aim and your draw weight.

Strength Training

Strength training will enable if you are a bow Hunter to go after bigger game. There are many ways to increase your strength for archery. There are some archery exercisers sold on the shop today such as the Bowfit that can contribute you a decent workout. This archery exerciser is very low in cost but unfortunately only allows you to train in one definite movement.

strength Training For Archery - How to enhance Your Aim and Draw Weight

While it is prominent to train in a "sport specific," practice it is just as prominent to expand the supporting muscles. Such as, shoulders, chest, stomach, trapezius muscles, biceps and triceps. By strengthening your entire upper body and your legs you will have a stronger base from which to shoot from.

One of the quickest recipe to increase your strength is by using isometric exercise. Isometric practice is a scientifically validated training protocol that has been well established in bodybuilding circles. In addition, isometrics has been used for restoration for years. Isometric practice has the advantage of addition muscle and ligament strength, both at the same time.

The strength gains from isometric practice have been well documented. In some cases, increases in strength of 300% in as limited as four weeks are possible. What this means to an archer or bow hunter is that you can quickly heighten your aim and draw weight.

If you are not well-known with isometrics here is a quick example of an isometric practice that you are now performing. When you draw your bow and hold it steady to aim it, you are utilizing isometrics. The act of holding the drawstring in is in essence what increases your strength. This is isometrics.

You can use isometrics with any type of practice equipment. The best of course is an isometric exerciser but you can also use a good set of resistance bands. One of the advantages of these two pieces of practice tool is that you can practice your total body as well as achieve "archery specific" exercises at a very low cost.

If you have not included strength training as part of your archery training program then try it, you will be amazed at the results.

strength Training For Archery - How to enhance Your Aim and Draw Weight

In-Season strength Training for Football

Over the procedure of a football season, players will contact a decline in strength and power without continued strength training. This obviously will sway performance on the field so continuation of the strength schedule throughout the season is crucial for success.

Ten years ago, in-season weight lifting programs were mostly non-existent at the high school level. Strength training at the college level was done only one to two times a week, and normally after practice. primary programs emphasized higher reps with less weight because the players were already exhausted from practice by the time they hit the weight room. With what we know now about periodization and hitting your peak prior to the start of the season, why go back to light weight and high reps?

Strength Training

Many high school and college football programs are now using a system that keeps the weight and intensity level high, and the reps low to utter strength and power throughout the season. High intensity, lower volume workouts are the best way to utter what the athletes worked so hard for over the summer. Many schools have added strength training classes during the school day, or athletes have access to the weight room prior to school allowing for training without practice fatigue.

In-Season strength Training for Football

Here is a sample program:

Day 1: (3x4)

Squats

Explosive deadlift with a shrug

Military Press

Day 2: (3x4)

Power Clean

Bench Press

Glute/Ham or Rdl (3x8)

Day 3: (3x8)

Power Squat

Power Bench

Core work

This is what a typical in-season schedule would look like with lower volume because time is limited, but with high intensity for optimum strength and power. If your schedule will allow for a third day of training, use lighter weights but perform the exercises explosively. Note also that this schedule includes mostly blend movements to work multiple muscle groups in a minimal number of time.

Be sure to alter the schedule for a week or two during the season to prevent plateaus, and to make the schedule more sharp for your athletes. For example, weeks three and six use plyometric training or explosive medicine ball drills in place of weight training. blend lifts are an additional one excellent option. Examples would comprise a front squat into an overhead press, hang clean into a front squat, and a dumbbell deadlift into a bent row. Be creative during these weeks because any change in the stimulus to the muscles will help prevent plateaus and complacency.

During the season, security in the weight room also needs to be stressed with the athletes. When lifting with heavier weights and low reps, a spotter is required. Athletes also need to understand the importance of hitting the allowable number of repetitions to utter their strength levels. Using too much weight, relying on the spotter to unblemished the reps, and using poor technique could all lead to injury. Nor will it yield the desired results.

With more time allotted to strength training during the school day, be sure to take advantage of these developed training techniques to keep your strength and power levels up throughout the season. You'll see a variation in your performance especially at the end of the season.

In-Season strength Training for Football

Arm Exercises to heighten strength and increase Muscle Mass

You know you have seen everything when the median weight lifter talks about wanting to look like a built baseball player such as a Mark McGuire or a Barry Bonds! And you know the look... Big chest, wide back and arms that look like a cord of wood. Now with the scandals of Balco and everything... We all know one thing... All these "built" baseball players didn't get that way with natural training methods.

However, if your arms have Not grown from the good ol' days when baseball was steroid free... Then it is probably your training workouts. Today, I am going to make suggestions how you can do more effective arm exercises that will add more size to your arms.

Strength Training

To start with, most folks at your gym have no workout plan. And the bodybuilder that Has a workout plan... Will get training results. So... Some of my ideas might seem a diminutive "wild" when compared to what you think is the right way to do it... But my workouts will heighten your arm exercise program!

Arm Exercises to heighten strength and increase Muscle Mass

In short, if you insist on doing the same thing you are doing now... Like doing a narrow range of ten to fifteen reps for every singular arm exercise... Let me tell you this... You are going to plateau (if you haven't already done that yet). And sadly... You are gonna have minor league arms. You know, the same arms that Barry and Mark had in their rookie baseball cards...

Now repeat after me...

Don't want to have no minor league arms! Don't want to have no minor league arms! Don't want to have no minor league arms!

Then listen up... A lot of foremost explore has shown that when you do a wide range of reps... From three repetitions to twelve repetitions per set... It can lead to huge gains in muscle size.

Interesting, huh?

So here is my wild idea... Low reps and heavy weights. Now a lot of folks are going to tell you that this is wrong. But stick with me diminutive grasshopper and you will prove they are all still wet behind their ears!

Now let me account for how my arm workouts is going to work... In the very first superset... You are going to do three sets of 5 repetitions with a heavy weight. The purpose of this superset is strength training. Because the stronger you get, the more weights you can lift means your muscle mass Will have to get bigger to match the quiz, you are placing on it.

Now for the second superset... You will be doing four sets of eight repetitions which is a good aggregate of intensity and durableness for muscle growth. This is a great challenge for bodybuilders that have struggled with higher intensity sets.

And the last superset... You will be doing three sets of twelve repetitions to lengthen your arm workouts and to fatigue your arms. This causes your arm muscles to stock up on the carbs for your next arm weight training session. And when your arms do this... They get bigger and you can actually push your arms in the next arm training session. And you are going to be so surprised how much results you can get...

I want to say one more thing... This arm strength training allows you to work hard and then get out. Drink a protein shake, go home and eat a good quality meal and rest.

No messing around at the gym. This is great for the busy guys who want to get results but don't want to lollygag in and out of the gym.

The next foremost thing I want to talk about is the speed of these supersets. When I say, 3-1-1, I mean you will take three seconds to lower the weights, pause for one second and then lift the weight back to beginning position in one second. And there is a method to my madness... You see... The slow speed lowering the weights and the fast speed lifting the weights back up will work your type 11 muscle fibers hard because these muscle fibers are your best inherent to grow the arm muscles.

In short... These arm exercises will increase your strength and mass using supersets and tempo. Now you may have used the tempo in the past and got lazy... Forgot about using them again. But I want you to concentrate the tempo in this arm workout. And listen to your body while and afterwards. You will probably see and feel the difference after your very first workout.

I have chosen the best arm exercises that builds strength and mass based on research, perceive and recommendations from other experts. I truly believe this schedule is very effective and efficient. You will get results in less time!

After doing this schedule for four weeks, take a week off for recovery. The rescue period is important. It allows your arms to adapt and grow to the arm training program. And you actually get stronger while resting.

One more thing... This schedule is for the developed weight lifters who know what they are doing and can handle it. If you are a beginner... Just do one superset per exercise for the 1st two weeks and only 2 supersets in the next two weeks. I don't want you to injure yourself with over training. Gently build up your strength and Then you can achieve the entire schedule as written.

Ok. Let's start with the workout schedule...

First week: workout on Wednesday and Saturday. Second Week: workout on Wednesday only. Third week: workout on Wednesday and Saturday. Fourth week: workout on Wednesday only. Fifth week: Recovery. Stay away from the gym.

If you are doing other weight work... Lay off the shoulder exercises while doing this program. You need the muscles for the arm exercises.

First... Warm up with light weights.

Do all arm exercises with allowable form to preclude training injuries. Succeed the speed. In each superset... Do one set of the first arm exercise and then one set of the second arm exercise. Rest one diminutive and then repeat.

Superset one:

Sets: Three. Repetitions: Five. Speed: 5-0-1

First arm exercise: Close grip Bench Press. Second arm exercise: Close grip Preacher Curl

Superset two:

Sets: four. Repetitions: eight. Speed: 3-1-1

First arm exercise: Decline dumbbell triceps extensions. Second arm exercise: Dumbbell incline curls

Superset three:

Sets: three. Repetitions: twelve. Speed: 3-0-1

First arm exercise: Lying triceps extension. Second arm exercise: Seated dumbbell curls

Arm Exercises to heighten strength and increase Muscle Mass

strength Training Without Weights - Home Workout No equipment Needed

About every 6 to 8 weeks, I resolve it's time to mix up my old workout routine. In the past, I commonly emphasized heavy strength training as a way to build up muscle density. This time, however, I've decided to focus on strength training without weights and give my body a opening to rest from all the heavy lifting. I'm definite that I'll be able to say my current muscle mass just by using my own body weight, and I'll probably even growth my full, functional strength.

Two common pieces of any home workout without equipment are pushups and squats. There are several versions of both types of exercise, so no matter your skill level, you should be able to find a technique that is still challenging. Both pushups and squats are carefully mixture exercises, which plainly means that you work several separate muscles during one rep. If you want to growth your full, functional strength, then mixture exercises are the way to go. A good disposition of squats and pushups will give your whole body a strong workout, though there are several other upper and lower exercises that can be added to your disposition to give you a more rounded workout.

Strength Training

Pushups
For example, pushups may do wonders for your durability training, but there are better ways to reach your goal. Most strength training is at its most effective when performed in low rep ranges. So, if you're doing your pushups and you pass the 20 mark, you're working on durability at that point rather than strength. To make sure that your pushups are helping you build your strength, you need to make them more difficult.

strength Training Without Weights - Home Workout No equipment Needed

If you're just beginning out, you may want to do pushups by standing against a wall or from your knees. After you've moved on to the accepted pushup and can do several in good form in a row, then you can start to mix things up. A accepted pushup will work your chest, arms and core, but you can play around with separate styles of pushup to target specific muscle areas and to make your disposition more enthralling and interesting.

My suggestion is that you build your strength in separate areas using the separate pushup styles. Stay with one type until you can achieve 15 - 20 reps, then start adding another pushup style into your routine. Don't get frustrated and give up if you don't specialist each one right away - most population can only do 1 - 3 reps of the most difficult varieties.

Squats
Now, I am not a fan of direct leg training, especially when weight lifting is involved. I believe the best way to build leg strength is to use Hiit (High Intensity Interval Training), which combines sprints and active recovery. This gives you a slimmer, more athletic look than you would get by using weights. A good alternative is bodyweight squats, which, if kept to low rep numbers, will help build leg strength without adding a lot of mass. As you probably guessed, there are several types of squats as well. A half squat is a good way for a beginner to start off, just keep working towards a full squat. If you're at a more advanced level, then you can raise the difficulty level by switching to squat jumps. another great way to challenge yourself on the squats is to try the one leg style.

Supersets
A good strength training program is indeed a density training program. Using a superset format, alternate back and forth in the middle of squats and pushups. Try to do this for 15 minutes without a break. I would suggest that you start with the accepted pushup and squat, just so you get an idea of how difficult this is, then alter it as needed to keep up the intensity. Start your disposition with 5 pushups. Immediately stand up and do 5 squats. Keep up this transition in the middle of pushups and squats for as long as you can stand it. You want to avoid training your muscles to fail, so if you reach the point where you know you won't be able to halt a rep if you start, then don't keep going. If need be, you can all the time do fewer reps for each practice or add rescue time in the middle of each set. Most of you will be amazed at how hard this indeed is, even just a join of minutes in.

Strength Training Without Weights
For a great home workout without equipment, pushups and squats are probably the most well-known and accessible exercises you can perform, but there are some other bodyweight exercises that you should consider. Though you'll need to have a bar or something similar that will hold your weight, a pull up is a great way to work your back and arms. One possibility is to hang from the back of a door. another practice that commonly requires a bar is the inverted row, which is basically a horizontal pull up, but you could probably make do with the side of a table. With a pair of trustworthy chairs, you can achieve dips to help with the chest and triceps areas. Plyometrics are great for developing the leg muscles without relying on weights as they emphasize quick and sudden explosions of force and strength. It's potential to form a prosperous strength gaining disposition that relies only on your body weight, and you can see great results with something as easy as doing sets of squats and pushups.

strength Training Without Weights - Home Workout No equipment Needed

Mma strength Training - Relative strength

One of the best examples of relative strength, absolute strength to body weight ratio, in mixed martial arts was the late Bruce Lee. It was said that he was pound for pound one of the strongest martial artists of his time, weighing in the middle of 130 - 140 pounds but doing feats of strength that most people that weigh 200+ pounds couldn't do. So how did he form this overwhelming strength while still maintaining his desired body weight?

Bruce first began his Mma strength training by construction his strength using the most basic mixture exercises. Exercises like squats, bench presses, deadlifts, rows, pull-ups, shoulder presses, curls, etc.

Strength Training

As he increased his strength with those exercises, he would continue to build strength in similar exercises, just switching his disposition enough so that he wouldn't get stagnate and hit any plateaus or "sticking points" too early on.

Mma strength Training - Relative strength

It is leading to comprehend here that Bruce, and many other athletes for that matter, spent his first consolidate years just construction strength in this manner: with the most basic mixture exercises. Out of all the types of strength one can develop, absolute strength, strength endurance, muscle endurance, power, power endurance, etc, absolute strength takes the longest to develop. Although absolute strength alone is only so efficient for a mixed martial artist, it serves as the foundation for All other forms of strength.

Back to Bruce. After spending a good number of time developing his basic absolute strength, he would then engage in some form of circuit training (today more often known as complexes in the Mma strength training world) to build his strength endurance and lose any unwanted fat he may have gained during his basic strength construction phase.

As he became more and more experienced with strength training, Bruce then began incorporating a type of exercise that is still to this day not very known publicly, and surprisingly still not taught in the Mma world even though it develops some of the most functional strength a mixed martial artist can have: isometric training.

Isometrics is a type of strength training in which you either push or pull against an immovable object, or hold a static position against a resisting weight. Does this sound like a well-known type of strength utilized in Mma? Often times Mma fighters will be using isometric strength to either fight for or against a submission.

Isometrics are significantly better than dynamic exercises at expanding maximal strength at a singular joint angle, though they won't form strength in a full range of appeal such as the more widely known eccentric and concentric exercises.

Isometric training is a great way to form maximum levels of strength in various angles without expanding muscle mass. By incorporating isometric exercises in your Mma strength training program, you will not only form more relative strength, but you will form more functional strength since Mma fighters often times must push, pull, or resist against opponents who are pushing or pulling against you as well.

These positions happen a lot more often, especially for grapplers, then the acceptable eccentric/concentric movement where you are pushing or pulling an opponent straight through a full range of motion.

Mma strength Training - Relative strength

lump Training: The Athlete's Size and strength Edge

All sport coaches would like big, strong athletes and most combative athletes want to be big and strong. However, most athletes and coaches run into a qoute when training for both size and strength at the same time. The longer an athlete trains; normally they begin to hit a plateau with their current routine. They growth the volume (an growth in sets) or they growth the intensity (percentage of 1 repetition maximum, not perceived muscular discomfort), however they do not do both. Volume training is great for increasing muscle mass, and increasing strength-endurance, however it is not an efficient recipe for stimulating neural (strength) gains.

Muscle mass is commonly stimulated by neural gains. The higher the athlete's maximal strength levels, the higher the intensity used in repetition exercises can be used. an additional one qoute coaches and athletes run into with neural training is the rest intervals must be higher in intensity training for rescue of the neural system (Cns).

Strength Training

The qoute is in the old saying, a pupil can train hard (intensity) or train long (volume) but cannot do both. Some coaches, such as T-Nation's Chad Waterbury have proposed using a low(er) intensity 75-85% bracket and increasing the volume to accommodate this intensity bracket and a decrease in the rest intervals (i.e. 10 sets of 3 with a 6 repetition maximum, with 60 seconds rest intervals). While this is an exquisite recipe and I am not putting it down, I feel there is a good way to work in a higher intensity bracket (80% to 100%) and use enough volume to growth both size And strength!

lump Training: The Athlete's Size and strength Edge

Generally, novice athletes and trainees can make astonishing gains within the 60-70% intensity bracket, normally working their way to 80%. This 80% threshold rule is that strength commonly is stimulated above this division and this normally calls for a decrease in sets and an growth in rest intervals. So our recipe will be working above this 80% threshold in every scenario.

Enter lump Training

Cluster training is not a new concept; in fact most Olympic weightlifters use this recipe without knowing it! Some very well know authors have done much to bring this mighty recipe to light such as Charles Poliquin, Christian Thibaudeau, and Mike Mahler to name a few. Olympic weightlifters must drop the weight to the ground after each repetition; this is followed by a short pause, and an additional one repetition. Most Olympic weightlifters exterior of the super-heavy weight group sport tremendously muscular, athletic physiques to go along with their thinkable, strength!

Cluster training allows the athlete or pupil to use intensity above the 80% threshold rule (generally even higher 85-100%), with enough volume to growth both strength and size (i.e. More reps at a higher intensity). However, this recipe is extremely demanding on the central nervous system and is not recommended for beginners or high school freshmen and sophomores. While this is a mighty method, it should only be applied to One lift per movement group (horizontal push/pull, vertical push/pull, etc.) or One exercise per body part. an additional one caveat is that this recipe necessitates exquisite spotters. If you do not have at least one good spotter, do not do this method. This is not a recipe that will be kind to an athlete if their spotter(s) decide to take a nap! lump training must also be broken into, not jumped into. I show will a progressive model to breaking into lump training and piquant into more developed methods. Coach Thibaudeau breaks them into levels, level 1 consisting of three methods, level 2 consisting of three methods and level 3 consisting of two methods. For athletic purposes I will only be exterior levels 1 and 2, level 3 will come at a later time.

Level 1

The first progression in lump training is the extended 5s method, coined by Coach Thibaudeau. The goal of the extended 5s recipe is for the athlete to do 10 repetitions with a weight they can only do for 5 repetitions. Obviously this is an superior growth stimulus, as there is an growth in both intensity and volume (85% x 10 repetitions). An extended 5s set would go like this...

The athlete takes their 5 repetitions maximum (Rm) and does 5 reps and then racks the bar. Resting approx 7-12 seconds (counted out loud by a training partner or spotter), the athlete then un-racks the bar and does an additional one 2-3 repetitions. Upon racking the bar again, an additional one rest of 7-12 seconds is taken, and a final 2-3 repetitions are performed. The goal of the set is to get 10 repetitions total. commonly an athlete will need two to three pauses to achieve this. The athlete rests 3-5 minutes and repeats 3-5 times. This is an exquisite preliminary recipe to lump training! Here is a summary...

Extended 5s Method

· Load- 80-85% of 1 Rm or 5 Rm (repetition maximum)

· Reps- 5 Reps with 5 Rm, 7-12 pause, 2-3 Reps, 7-12 pause, 2-3 Reps

· Sets- 3-5

· Rest Intervals- 3-5 Minutes

· Target Goal- 10 Repetitions with a 5 Rm

The next progression in lump training is the first-rate lump method. Charles Poliquin wrote about this recipe in his text contemporary Trends in Strength Training (2001) and Mike Mahler has written articles on this recipe calling it Rest-Pause Training. Regardless of the name, it is a mighty and efficient method. This recipe is best used for increases in relative and maximal strength and hypertrophy of the type Ii-B muscle fibers (the ones with the most inherent for force and power output). This recipe uses a higher intensity bracket than the extended 5s method, normally 87-92% of 1 Rm and attempts to hit 5 intermitted repetitions with that load. A first-rate lump set would go like this...

The athlete would take their 3-4 repetitions maximum and performs 1 rep, racks the bar, 7-12 seconds pause, 1 rep, 7-12 second pause in the rack, 1 rep, 7-12 seconds pause, 1 rep, 7-12 seconds pause, and a final 1 rep, and a 3-5 puny rest. normally 3-5 sets are employed. Here is a summary...

Classic lump Method

· Load- 85-92% of 1 Rm

· Reps- 5 Total Reps, intermitted, 1, pause, 1, pause, 1, pause, etc.

· Sets- 3-5

· Rest Intervals- 3-5 Minutes

· Target Goal- 5 Repetitions with a 3-4 Rm

The last progression in level 1 is the antagonist lump method. This is basically a discrepancy of the first-rate lump method, with the irregularity being that the athlete alternates in the middle of to opposing exercises with minimal rest (the pause is taken by the opposing exercise being performed). Reps and sets still apply, however the carrying out of a set is a puny different...

The athlete would take their 3-4 repetitions maximum and performs 1 rep of bench press, racks the bar, proceeds to do 1 rep of bent over barbell rows, 1 rep on the bench press, 1 rep of the row, 1 rep bench press, 1 rep of the row, 1 rep on the bench, 1 rep on the row, and a final 1 rep on the bench, and 1 final rep of the row and a 3-5 puny rest. normally 3-5 sets are employed. Here is a summary...

Antagonist lump Method

· Load- 85-92% of 1 Rm

· Reps- 5 Total Reps each antagonist exercise, 1 Rep exercise 1, 1 Rep exercise 2, etc.

· Sets- 3-5

· Rest Intervals- 3-5 Minutes

· Target Goal- 5 Repetitions with a 3-4 Rm on two opposing exercises

· For those who need to know antagonists, examples would be horizontal push and horizontal pull (bench and row), vertical push and vertical pull (shoulder press and chin up), quad dominant and hip dominant (squat and good morning), arms (curl and triceps extensions).

Level 2

It goes without saying that a foundation of lump training should have been built in the former level prior to taking on the more developed methods here!

The first progression of the second level is named after the late Mike Mentzer, a extremely thriving bodybuilder. I first learned the Mentzer lump recipe through Coach Thibaudeau's exquisite Dvd on lump training, and I continued to research it by reading Weight Training the Mike Mentzer Way. This is a very mighty recipe and should not be taken lightly. The goal of this recipe is to achieve 4 to 5 total reps at 100-80% intensity. First the athlete will achieve 2-3 singles in first-rate lump fashion at 90-100% intensity and drop the weight approx 10% and achieve an additional one 1-2 repetitions with that weight in first-rate lump fashion. For example...

The athlete takes 98% of their 1 Rm and does 1 rep, racks the bar, 7-12 seconds pause, an additional one 1 rep, 7-12 seconds pause, an additional one 1 rep, 7-12 seconds pause, the spotter reduces the weight (in 7-12 seconds) and the athlete performs 1 more rep with this weight. Here is a summary...

Mentzer lump Method

· Load- 90-98% of 1 Rm

· Reps- 4-5 Total Reps, intermitted, 1, pause, 1, pause, 1, pause, sell out weight 10%, 1 Rep

· Sets- 3-5

· Rest Intervals- 3-5 Minutes

· Target Goal- 4-5 Repetitions with a 1-3 Rm

The second progression is called the drop set cluster. This is a blend of the first-rate lump recipe and the Mentzer lump method. Most trainees know what a drop set is, a descending project of dropping weight after performing some repetitions. The drop set lump still uses high intensity (90-100%) and drops the weight 5-10 lbs per drop on single repetitions. Again 5 reps are the target goal. An example being...

The athlete does 1 rep with 98-100% intensity, racks the bar, and the training partner or spotters take off 5-10 lbs from the bar during the 7-12 seconds pause, the athlete does an additional one single, Racks the bar, the spotters tiptoe to strip 5-10 lbs, athlete performs an additional one single, racks the bar and more weight is stripped, athlete does an additional one rep, racks and spotters sell out weight further, and athlete completes last rep. The drop set lump allows a higher level of muscular tension, due to the repetition's slow speed and the rep is being performed at 100% maximal momentary strength (i.e. All muscle fibers are being recruited to lift the load) (Poliquin, contemporary Trends in Strength Training, 18-19). A overview can be found here...

Drop Set lump Method

· Load- 90-100% of 1 Rm

· Reps- 5 Total Reps, intermitted, 1, pause lower weight 5-10 lbs, 1, pause lower weight 5-10 lbs, 1, pause lower weight 5-10 lbs, 1 Rep, pause lower weight 5-10 lbs, 1 Rep, pause lower weight.

· Sets- 3-5

· Rest Intervals- 3-5 Minutes

· Target Goal- 5 Repetitions with a 1-3 Rm

The final progression in level 2 is called the accentuated eccentric lump method. Caution: this recipe will wish a competent spotter! As you might know, I do like to accentuate the eccentric quantum of an exercise (see Eccentric Training for Athletes article). This recipe combines the first-rate lump recipe with an accentuated eccentric quantum of the lift. Again, the set and rep project stays close to the first-rate lump method, however during the eccentric or lowering quantum of the exercise, the training partner will push down on the bar and release at the mid point. This requires a very skilled spotter! They should only apply enough resistance to have the athlete still lower the bar under control! If the bar is dropping like a bag of bricks, it is not helping the athlete it is hurting them! Here is an example...

The athlete would take their 3-4 repetitions maximum and performs 1 rep with the training partner applying pressure to the bar in the lowering portion, racks the bar, 7-12 seconds pause, 1 rep with the training partner applying pressure to the bar in the lowering portion, 7-12 second pause in the rack, 1 rep with the training partner applying pressure to the bar in the lowering portion, 7-12 seconds pause, 1 rep with the training partner applying pressure to the bar in the lowering portion, 7-12 seconds pause, and a final 1 rep with the training partner applying pressure to the bar in the lowering portion, and a 3-5 puny rest. normally 3-5 sets are employed. Here is a summary...

Classic lump Method

· Load- 85-92% of 1 Rm

· Reps- 5 Total Reps, intermitted, 1 with the training partner applying pressure to the bar in the lowering portion, pause, 1 with the training partner applying pressure to the bar in the lowering portion, pause, 1 with the training partner applying pressure to the bar in the lowering portion, pause, etc.

· Sets- 3-5

· Rest Intervals- 3-5 Minutes

· Target Goal- 5 Repetitions with a 3-4 Rm

Advantages for the Athlete

In his contemporary Trends in Strength Training (2001) text Charles Poliquin points out the advantages of using lump training for athletes, this is what he wrote...

· A higher total whole of repetitions with a higher mean intensity in the same whole of time as first-rate strength or neural based training

· Increased total training time under tension for the high-threshold fast-twitch fibers; a prerequisite for reaching hypertrophy of these premium fibers. This may seem contradictory to the conception of relative strength, but hypertrophy can be beneficial if it is done in the right motor units.

· Higher force/lower velocities repetitions-a prerequisite for inducing maximal strength gains.

Putting it together

Cluster training is without a doubt a growth and strength stimulus. But how do you combine it into a plan? Clusters should not be used for more than 3-4 weeks, or else the recipe will become stale and your body will have adapted to the recipe anyway. So the recipe must be integrated into a every year plan or at least a periodized cycle.

If an athlete or coach utilizes a conjugate recipe approach, lump training would fall into the plan as a Maximal exertion Method, due to its use of high loads. So one would essentially use it like this...

Max exertion Day

Me- first-rate lump Method

Assistance work done using first-rate hypertrophy methods (2-4 x 8-12)

If the athlete or coach decides to use linear periodization, lump training would fall within the Strength Phase bracket and each movement would be given the lump training method.

Strength Phase

Day 1- Horizontal Push/Pull

Bench Press- first-rate lump Method

Bent Over Barbell Row- first-rate lump Method

If the athlete or coach is utilizing undulating periodization (i.e. Rotating in the middle of assorted strength methods by weeks with a training cycle) lump training could be used for maximal strength work.

Strength Weeks
Week 1 and 5

Day 1- Horizontal Push/Pull

Day 2- Hips Dominant/Quad Dominant

Day 3- Vertical Push/Pull

1 exercise per Movement Group-

Classic lump Method

Cluster training is very versatile, and athletes can benefit from this recipe by increasing both strength and size. However, like any other training tool, this one should only be used in moderation due to the intense fatiguing succeed it has on the Central Nervous System. Also this recipe requires competent spotters, a luxury some do not have.

Cluster training done properly can help to jump start new growth or new strength adaptations in athletes. It can also growth all ready existing levels of size and strength. Any athlete (with the proper foundation) can benefit from this style of training! Good luck implementing this recipe in your and your athlete's training!

Sources & additional Study

1. Poliquin, Charles contemporary Trends in Strength Training (Self Published) 2001.

2. Thibaudeau, Christian (2005) lump Training [Dvd].

lump Training: The Athlete's Size and strength Edge

strength Training - The Science

Strength Training techniques with slight or no scientific proof behind them, seem to be on the increase, especially in up-to-date years. This page is designed to give you the scientific principles behind real muscle increase and strength training. Read the science for yourself and make up your own mind.

The following are Scientific Guidelines for strength training that have been known for many years, but have been neglected by many training programmes and systems recently.

Strength Training

1. Finite energy Levels.

strength Training - The Science

We only have a slight amount of energy, therefore strength training programmes should be short and straightforward to ensure you are maximising what you can get out of your training session.

Blood sugar levels (energy) start to deplete after half an hour (30 mins) so the exercises you include in your training session and the amount of time it takes to perfect them is highly important.

Your main aim should be to stimulate as many muscle fibres as possible in the finite time available whilst strength training.

Remember that you need to have a hold of energy available after you have complete your training session, as the body needs energy to heal and fix itself. So training to the point of exhaustion is going to do you more harm than good, as the body doesn't have sufficient energy left over to heal itself.

Therefore you need to create a workout session that will allow you to work every muscle you want for that session, but also insure that it can be completed in roughly 30 minutes. I.e. Before your blood sugar levels start to drop.

2. go for Exercises for Intensity

The exercises you select when creating your strength training sessions is of great importance. In truth there are only a few exercises that you literally need to perform, these being exercises that consist of multi-joint exercises.

In inequity to exercises that merge on isolating singular muscle groups, movements that use a variety of muscle groups are far classic for strength training. This is because the body has to work a lot harder to preform these exercises than it does for isolation exercises.

3. Training Frequency

Many training systems and bodybuilding books and magazines will recommend you to work out 5+ times a week and focus on different body parts each time. Unfortunately for the majority of people, this is not efficient and will have a very high failure rate. This advent may be relevant to the habitancy shown in these magazines, but what you must remember is that every man is different and the majority of habitancy simply can't cope with this high frequency of training.

Everyone has different genetics, and the habitancy shown in these books are likely to have genetics best designed for strength training and body building than most people. Steroids can help overcome this, but I personally want to keep everything I put into my body natural.

The best way for most of us to see allowable gains, is to perfect short, intense workouts, with plenty of rest in-between. I personally don't train any more than 3 times a week.

4. Over-compensation

People often underestimate the importance of rest and recuperation time needed when strength training.

To literally get the muscle gains you want, you need to have short, high intensity workout sessions followed by plenty of time to recover. By doing so you allow the body to merge solely on repairing the muscles that were used in the training session, without having to perform new sessions or fix new sets of muscles.

What the body needs is sufficient time for Over-compensation to take place. This means the body will fix and grow the muscles bigger and stronger so that the next time you work out, they are best qualified to deal with the strains put on them.

5. Progressive Overload

For strength training, Progressive Overloading is possibly the most leading principle you must be aware of and will let you see real results.

The 3 most leading aspects of this are

1.Complete the exercises with perfect form.
2.In each set, push the muscles to the point where they can't do any more without compromising form.
3.Progressively overload the weight used. (Overload the muscles beyond the point they are used to)

This pushes the muscles beyond the point they are used to working at and will force them to adapt to these new demands. In other words, you are giving your muscles a think and a need to increase their strength so they are best qualified to deal with the stresses put on them. This in time will greatly increase you strength.

For example: your body will have adapted to and become qualified to deal with the workout session you performed last week. If you perfect exactly the same session, with the same exercises, the same amount of weight and the same amount of reps, you are not giving your muscles any think to change and grow, as they have already adapted to these demands. This is where progressive overload becomes leading in your strength training.

Once your muscles have become accustomed to a obvious weight, it is time to additional overload them. You can do this by increasing the amount of weight used, the amount of reps completed or the speed at which you perfect the exercises. You need to keep repeating this custom of overloading if you want to grow bigger and stronger muscles.

Nb. You must keep Good Form. You should never cut Technique to perfect extra reps or to lift more weight.

6. Do not Train When Ill or Tired

If you are ill, or feeling tired/fatigued, do not train. Give yourself a rest. Your body needs to focus its energy on fighting the illness or on recovering from fatigue.

If you work out, you are forcing your body to use its energy on other things. As a effect it will take you longer to overcome the illness or fatigue and will not allow your muscles to recover properly.

Give yourself a break!

These Scientific principles behind Strength Training are very important, but have been overlooked for many years in muscle building programmes and regimes.

strength Training - The Science

strength Training - Why is it Important?

We hear a lot about the point of exercise for good health. We understand that aerobic exercise is useful for heart condition and helps to burn fat. But what about adding strength training? How leading is it to our allembracing fitness program?

Many people still have the thought that strength training will make you build big, bulging muscles like you see in bodybuilders. Most people, especially women, do not want to have this look. As a follow they stay away from weights.

Strength Training

Nothing could be added from the truth. Strength training helps us to look lean and healthy. Where good nourishment and aerobics help to burn off the fat, strength training helps to tone the muscles that were underneath the fat. You cannot have a toned body without using weight resistance.

strength Training - Why is it Important?

Strengthening your muscles does more than just make you look good. It helps you have good posture and strengthens your whole framework. Having strong muscles allows you to carry you body's weight more effectively. Resistance training is a great way to build the muscle your body requires.

Another presuppose for strength training is to help forestall muscle loss. As we get older we start to lose muscle. And since the muscle helps to retain our skeletal system, losing muscle can sway our bones as well. If you plan to live to a ripe old age, it is leading to keep your muscles strong so that you are able to have strong bones as well.

However, the natural loss of muscle can be prevented. By using resistance to work your muscles you can help to reverse the muscle lost to aging. You can gather the body you had in your youth by working your muscles as well as practicing good nourishment and aerobic exercise.

Not only will strength training help to build good core muscles, it will help expand your bones and growth your metabolism. In fact, strength training will as a matter of fact help boost your weight loss by firing up your fat burning furnace. Studies show that fat burning continues long after you are concluded strength training. It also can growth bone density and may help forestall osteoporosis.

As far as those who think that you will look like a bodybuilder if you use weights, it is all in how you strength train. Using lighter weights and more repetitions will give you a leaner more toned body. Using heavy weights with fewer repetitions you will build a larger muscle mass. You will not look like Mr. Olympia unless that is what you are trying to achieve!

The point is strength training is leading for everyone. No matter what your fitness goals are, adding resistance training to your routine can help you reach them. You will look better, feel good and have good condition by following good nourishment and an exercise agenda that includes aerobics and strength training.

strength Training - Why is it Important?