Strength Load Reps Sets Rest 85-95% 1RM 2-6 1-2 3-5 mins Try and ensure resistance is greater then 80% of 1RM. Use between 2-6 Reps. Allow long time for recuperation. Allow 2-3 days rest between workouts. Use mostly compound movements. Use exercises that are more sport specific. Depending on each person’s screening document a typical [...]
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Power Training
Power Training Techniques (Only to be utilized by experienced Athletes for Sport Specific purposes) Load Reps Sets Rest 80-90% 1RM 4-8 3-6 2-5 mins Movements to be explosive Use Plyometric exercises as suggested below. Only for Athletes with an adequate strength base. Include the following exercises when designing a speed Power program. Jump Squats; Star [...]