Strength Training Methods – Part II
It is tempting to attempt to devise a single extensive flowchart to categorise and interrelate all of the better known methods of resistance training, but the extent of overlap between the different methods makes the final result logically tedious, unattractive and largely unusable. Instead, it is simpler to organise the different methods as a loosely interconnected array of columns and rows, showing only some of the more obvious relationships (Fig 7.2). The merit of this type of chart is that it enables one to see at a glance the variety of many of the methods which were discussed in previous chapters. Where necessary, any terminology and methods that did not appear explicitly in the book are described later, so as to furnish the reader with a compendium of methods for practical application.
In using the summary depicted in Figure 7.2, it is important to note that some of the training methods may be used to achieve several different aims by altering variables such as the load, number of repetitions and rest intervals. For example, pyramiding should not be regarded merely as a bodybuilding method, because it may also be used in the earlier preparatory stages to meet several general training aims such as increased muscle hypertrophy, strength and endurance, depending on the load and number of repetitions (which are inversely related). Therefore, pyramiding has been classified separately to show the different forms of pyramiding that are commonly used in the broad field of strength training.
Figure 7.1 Broad classification of the major aims of strength training. The development of power refers to the qualities of strength-speed and speed-strength, as discussed throughout this text.
The method of quasi-isometrics occurs as a natural consequence of training with near-maximal loads, since it is impossible to move any heavy load at high speed without the use of ballistic techniques. However, there is a discrete method of quasi-isometrics (nowadays popularised in bodybuilding circles as the superslow method), which entails performing very slow controlled repetitions with even moderately heavy or lighter loads. In this case the athlete chooses to move the load slowly; with heavier weights he has no option but to move slowly.
Flexibility training has not been elaborated upon beyond its broad subdivision into static, active and other forms, since details of its development were discussed earlier in depth (3.5). It should also be noted that several of the other training methods with heavy resistance used over a full range of movement constitute very effective means of active stretching.
In organising any training programme, it should always be remembered that great emphasis should be placed on increasing the mass and strength of the connective tissues, such as the tendons, ligaments, cartilages and joint capsules, particularly during the early stages of training and transition phases to levels of higher competitive intensity (see 1.6.2). An essential part of the general preparatory phase of all training is also low intensity, prolonged cyclical activity to enhance cardiovascular and circulatory processes, as well as capillarisation in all the relevant muscle groups. This same type of activity can also play a useful role in restoration between intensive training sessions and phases.
- Supertraining 6th Edition by Dr Mel Siff
Supertraining by Dr Mel Siff
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