Cliffhanger
Coach
- Messages
- 15,228
Think we need a thread like this as a sticky. I have just covered how people should train in terms of sessions, loads and sets. I have not gone into specific weight training workouts. I suggest people post links to some youtube clips so proper technique is displayed.
Regardless of your sport you need to do maximal strength sessions, sustained strength sessions, power strength and hypertrophy or muscle growth.
Obviously you cannot do all in the same session, so work out a routine.
You want to start with muscle growth, so find out your maximum for 1-RPM is and then work with 60-80 per cent of that, you want to do 8-15 reps each set for 3 to 5 sets with 1-2 mins rests in between sets.
For power, you want to pick a load you can lift 15 times, your sets should consist of 6 reps and to rest under 3 mins between sets.
For max strength, 3-5 sets, the weight has to be more than 85 per cent of your max RPM. Less than six reps and under three mins rest. This workout should be at a high intensity.
For endurance, these workouts have to be done quickly and explosively, you want a load you can lift at least 20 times. You will be doing 20-30 reps per sets, for 3-5 sets with only a 1 minute rest in between.
Never train any muscle more than three times a week.
Regardless of your sport you need to do maximal strength sessions, sustained strength sessions, power strength and hypertrophy or muscle growth.
Obviously you cannot do all in the same session, so work out a routine.
You want to start with muscle growth, so find out your maximum for 1-RPM is and then work with 60-80 per cent of that, you want to do 8-15 reps each set for 3 to 5 sets with 1-2 mins rests in between sets.
For power, you want to pick a load you can lift 15 times, your sets should consist of 6 reps and to rest under 3 mins between sets.
For max strength, 3-5 sets, the weight has to be more than 85 per cent of your max RPM. Less than six reps and under three mins rest. This workout should be at a high intensity.
For endurance, these workouts have to be done quickly and explosively, you want a load you can lift at least 20 times. You will be doing 20-30 reps per sets, for 3-5 sets with only a 1 minute rest in between.
Never train any muscle more than three times a week.