Intro to Strength Training - Part II
David Fleming
A follow up to Mr Fleming's original article on strength training - this will even contain a programme for you to follow (if you want to).
Dave tells you how to get strong…
In part one of this article, I gave an outline of different kinds of strength and how training for them differs to your classic bodybuilding methods. In this installment I shall run through a basic strength program that can be utilized by beginners and intermediates alike.
As I mentioned before, training for strength requires you to work at specific poundages or percentages of repetition maximums. If you have no idea how much you can lift below 10 reps then you are going to have to take some time and determine your strength levels before embarking on this program. As a beginner I recommend that you work out the most weight you can lift for 3 reps with good, solid form this will represent 90% of your 1 rep max (1RM)
There are 3 lifts that you need to use. The back squat, deadlift and bench press. Take three days over a 5 day period to establish these percentages. Make sure you warm up thoroughly working through soft tissue issues, mobility & then lift specific warm ups or put more simply practicing the actual movement you will be training on that day starting with an empty barbell. Establishing your true 3RM will be fairly straight forward, if you complete only 2 clean reps and the third is horrible, you’ve gone too high. If you perform 3 great reps and you could do another 2 with the same form, you’ve gone too low. When you start to edge towards your 3RM increase the weight using small increments of 1.25kg’s - 5kg’s total weight added. Take plenty of rest in between your sets, up to 5 minutes is fine but maybe a little unnecessary and keep a close eye on your form and technique, we don’t want buckling knees and bending spines to enter into the equation.
Once you have the appropriate numbers, work out your theoretical 1RM. From this number work out all percentages from 70 - 90%. The program that follows will be based around the 85% 1RM mark which should equate to your 5RM.
The Program
So you’ve got your poundages and you’re keen to get strong! The other things you’ll need are a schedule that allows you to train for 3 non consecutive days in a week, mental focus and time to rest.
You can train on a Monday/Wednesday/Friday or Tuesday/Thursday/Saturday split. This program isn’t dramatically high on volume and there’s no really scary poundages either (90% & above) so providing you eat well, get good quality sleep and you’re not overly stressed, you’ll do just fine training a bit heavier 3 times a week.
The program is based on the 5x5 system. It’s tried and tested and has built the foundation for many a strong athlete. Depending on your genetics and nutritional approach you may get some hypertrophy from this program also.
Following a good warm up, your first exercise for each workout is termed your primary lift. This is the focus of the session. The other lifts performed are the accessory lifts. These are movements that will be of assistance to improving the primary lift.
The Exercises
Day 1
Primary Lift is the BACK SQUAT.
Accessory Lifts are...Romanian Deadlift, Bulgarian Split Squat, Stable Core Chops superset with Hanging Leg Raises
Day 2
Primary Lift is the BENCH PRESS.
Accessory Lifts are...Barbell bent over rows, Standing Neutral Dumbbell Press, French Press superset with Seated dumbbell External Rotation
Day 3
Primary Lift is the DEADLIFT.
Accessory Lifts are..Cable Pull Throughs, Stationary Lunges and Hollows superset with Candle Sticks
The Numbers...
Primary Lifts:
Week 1 - 70% RM with 4 sets of 5 reps and up to 90-120 seconds rest periods
Week 2- 80% RM with 3sets of 5 reps and up to 2-3 minutes rest periods
Week 3 - 85% RM with 5 sets of 5 reps and up to 3-4 minutes rest periods
Week 4- 70-85% RM with 3 sets of 5 reps and up to 3-4 minutes rest periods
Accessory Lifts:
Romanian Deadlifts: Week 1=3x6-8 : Week 2=3x8-10 : Week 3=3x10-12 Week 4=3x6-8
Bulgarian Split Squats: Week 1=3x8-10 : Week 2=3x10-12 : Week 3=3x12-15 : Week 4=3x8-10
Stable Core Chop: Week 1=3x10-12 : Week 2=3x12-15 : Week 3=3x15-18 : Week 4=3x10-2
Hanging Leg raises: Week 1=3x8-10 : Week 2=3x10-12 : Week 3=3x12-15 : Week 4=3x8-10
BB Bent Over Rows Week 1=3x6-8 : Week 2=3x8-10 : Week 3=3x10-12 : Week 4=3x6-8
Standing Neut Db Press: Week 1=3x6-8 : Week 2=3x8-10 : Week 3=3x10-12 : Week 4=3x6-8
French Press: Week 1=3x8-10 : Week 2 =3x10-12 : Week 3=3x12-15 : Week 4=3x8-10
Ext Rotations: Week 1=3x10-12 : Week 2=3x12-15 : Week 3=3x15-18 : Week 4=3x10-2
Cable Pull Throughs:Week 1=3x8-10 : Week 2=3x10-12 : Week 3=3x12-15 : Week 4=3x8-10
Stationary Lunges: Week 1=3x8-10 : Week 2=3x10-12 : Week 3=3x12-15 : Week 4=3x8-10
Hollows: Week 1=3x5 : Week 2=4x5 : Week 3 =5x5 : Week 4=2x10
Candlesticks: Week 1=3x8-10: Week 2=3x10-12 : Week 3=3x12-15 : Week 4=3x8-10
About the Author
David Fleming is one of London’s top strength and conditioning coaches. He has studied and learned from the best strength coaches in the world. He is happily married and can lift heavy weights. His mother is very proud of him and he writes a good article.It took him until the age of 30 to pass his driving test, but other than that he is a solid chap.
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