Strength Training Pyramid Baseline
In order to build a good athlete we must first look at how we have to get there.
We all know that building strength is the best way in which to improve sport performance.If it's absolute strength, body weight strength or maximal strength it does not matter. Strength and power will always improve sports performance.
However, let's take a look a basic strength training pyramid that I discovered by strength coach Andrew Paul of University of Missouri-Columbia.
From Bottom to Top:
Motivation- athletes must have the drive and motivation to become a better athlete.
Hypertrophy & Work Capacity- Developing a foundation with body weight exercises and high reps (15-25)and increasing work capacity by gradually increasing volume of cardio based/body weight exercises.
Absolute Strength- The ability of an athlete to lift maximal weight with core essential lifts ie....squats, deadlifts, bench.
Power- The by product of strength training. The ability to create force maximally with minimal effort.
Speed-Strength- By converting strength quickly, we can develop speed strength. Example, working on bar speed at lower loads(resistance 50-60%)but at a very explosive pace, will train the body to adapt to create force at a rapid pace with fast touches off the ground and with maximal force.
Elasticity-Reflexivity- This primarily is a plyometric exercise or a stretch shortening cycle. If you think of a depth jump, step off a low box, land soft and absorb wt. into glutes and quads and immediately use that energy to jump up onto a higher box, that is an example of elasticity and reflexivity.
However, if you are stiff in any of your lower extremity joints, like the ankle or hip, then chances are your elasticity-reflexivity will be inhibited.
What does that mean? It means you probably will be strong but stiff and not as fast as you could be.
In conclusion, the majority of this pyramid I agree with. The only area I am a little uncertain about is the Hypertrophy phase. I disagree that kids need to develop a lot of hypertrophy.
They do, however, need to establish a strong foundation of body weight strength and a lot of reps are needed. The problem is that coaches tend to go overboard with hypertrophy and make little bodybuilders out of these kids. They are spending too much time in this particular phase and not moving on to other phases.
In the next newsletter, I will add more to this pyramid.
Thanks for reading,
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