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  • Strength Training Basics Handout

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    The document discusses the basics of strength training, including the differences between generalized and sports-specific strength, the importance of programming for strength development, and the main and secondary components of effective training programs. It also covers block methodology, block periodization, macro and micro cycles, and provides examples of popular strength training templates.

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    The accompanying text that I used to accompany my strength training basics lecture.

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    Strength Training Basics handout

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    The document discusses the basics of strength training, including the differences between generalized and sports-specific strength, the importance of programming for strength development, and the main and secondary components of effective training programs. It also covers block methodology, block periodization, macro and micro cycles, and provides examples of popular strength training templates.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    Download as pdf or txt
    2K views3 pages

    Strength Training Basics Handout

    Uploaded by

    rev220
    The document discusses the basics of strength training, including the differences between generalized and sports-specific strength, the importance of programming for strength development, and the main and secondary components of effective training programs. It also covers block methodology, block periodization, macro and micro cycles, and provides examples of popular strength training templates.

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    Strength Training BasicsW/ Ben Rice

    Generalized strength vs. Sports specific strength What is the difference? What does this mean in terms of programming?

    Why program for strength? Foundational to any athletic pursuit Without a plan you plan to fail Impossible to predict success without trying

    Main Components of training programs Volume (Number of lifts or total weight lifted) Intensity (Percentage, RPE, i.e. heavy & light) Frequency (How often something is done)

    Secondary components of training programs Specificity Exercise selection Time frame

    Block methodology Conjugate/complex training Key Aspects 1. Exercise rotation 2. Max effort & dynamic effort 3. Accommodating resistance

    Block Periodization Key Aspects 1. Accumulation 2. Transmutation 3. Realization

    Macro vs. Micro cycles and goals Building vs. testing (PRs and the grind) Overtraining, over-reaching, & deloads

    A few popular strength training templates: Starting strength Madcow PHAT Westside Barbell 5/3/1 Cube Sheiko RTS Block building German volume training Bulgarian Broz Lift specific programs 1. Smolov & Jr 2. Coan/Phillipi 3. Critical Bench

    Take aways? Questions?

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