Strength is something that you cannot substitute for endurance. Strength is your ability to produce force over long distances. Remember the distance is relative to your body so the farthest you can move something would be from the ground to over head. The olympic lifts covered this in our last segment.
When we look at straight up strength development we want to use movements that allow us to use relatively heavy loads (it’s all relative to the specific person). These heavier loads coupled with reps between 2 and 6 allows your muscles to get stronger while not growing too much (Ladies, read this). This is a good thing. Big bulky muscles get in the way of our lives and generally don’t offer added value (outside of aesthetics). There are some good things that can come from building bigger muscles especially as we age, but we are all too young for that now, right?
We use functional movements for strength training which means they are movements you should see in everyday life. For example the squat, probably the most functional movement on the planet, or the press which allows you to put things over your head, or the deadlift which allows you to pick up heavy things from the ground. We use all of these with loads that are heavy enough to stimulate your body to create new neuro pathways and muscular strength. This aids in more than just getting stronger (Men, Read this).
The strength portion of our training generally follows the explosive portion where we are doing some sort of jumping which helps the muscles become more active and able to produce greater force. We use reps between 2-6 in order for loading to be high enough to create that stimulus.
In general, with any fitness program, the rule is strength before strength endurance. At a basic level that means you need to have the strength to 1 pull up before you can have the endurance to do 10. I like this idea and think it’s a good way to prevent our bodies from doing things it’s not yet ready for. If you don’t have the strength in your shoulder girdle for pull ups, then your body shouldn’t allow you to do a pull up, right?
Next segment will look at Conditioning…
– Dutch Lowy
Wednesday S&C Workout:
Cl pull+Cl x2+1,
side plank x3;