STRENGTH OPTIMAL

OPTIMALSTRENGTH

Hybrid eBook

Hybrid Training

"The amount of resistance used for a specificexercise is probably the most single importantvariable in strength training"

The amount of reps specified in a programwill determine the amount of weight that canbe lifted. (The higher the reps, the lower the weightwill need to be & visa versa)

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Hybrid Training Pg 1

(McDonagh & Davies 1984; Fleck & Kramer 1987)

ManipulatingReps for OptimalStrength Gains

When training, it's important to understandthese principles and how they will affect howyour body responds. By having a greater understanding you canbegin manipulating your training to suit yourindividual goals. Included are some strengthtechniques you can familarise yourself with. If any of them are confusing or you are notsure how to apply them don't hesitate toreach out to us or your individual coaches

Optimal Strength

Hybrid Training pg. 2

1. REPS WILL DICTACT THE TRAININGRESPONSE2. MAXIMAL MUSCLE CONTRACTIONS3. 70-100% MAX CAPACITY FOR MAXSTRENGTH4. RANGE IN REPS DECREASES WITHTRAINING AGE5. MUSCLE PERFORMANCE DIFFERS 6. IMPROVED ENDURANCE = HIGHERREPS CLOSER TO 1RM 7. VARY REPS OFTEN TO CONTINUALLYPROGRESS 8. INDIVIDUAL STRENGTHS 9. LONGER YOU'VE TRAINED = MOREVARIANCE IN REP RANGES YOU CAN USE10. AVOID DOING LOW REPS FOR LONGPERIODS OF TIME

STRENGTH PRINCIPLESOptimal Strength




11. INTENSITY DICTATES THE HORMONALRESPONSE 12. NUMBER OF REPETITONS DICTATESTHE LOAD13. NOVICE LIFTERS NEED HIGHER REPS 14. IMPORTANCE OF RECORDING 15. MUSCLE FIBER TYPE DICTACTESNUMBER OR REPS16. FUNCTION OF THE MUSCLE 17. COMPLEXITY OF EXERCISE AFFECTSNUMBER OF REPS 18. SPEED OF MOVMENT AFFECTSNUMBER OF REPS19. USE LOWER REPS IF DOINGECCENTRIC TRAINING 20. YOU NEED TO VARY REPS MOREOFTEN FOR THE UPPER BODY21. USE DROP SETS



22. USE 1-5 REPS FOR MAXIMAL RELATIVESTRENGTH

Training with lower rep schemes (heavierloads) = Greater strength gainsVSTraining with higher reps schemes (lighterloads = Greater strength endurance

Let's take a look at how important it is toconsider the repetitions of your workout inrelation to your goals

done with a maximalload like a 1 RM or

under fatigue (imaginedoing a bicep curl until

failure, the rep at whichyou fail you will be

recruiting maximally

To develop strength we have to recruit asmany motor units as possible. This can be

Reps Dictate Training Response 1.

2. Maximal Muscle Contractions

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Hybrid Training Pg. 6

The motor unit

There is a minimum intensity (load)required to stimulate strengthadaptations. This minimum is typically at70% of max capacity (1RM) although thisis less in the novice lifter

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3. 70-100% Max Capacity for Strength Response


4. Range in Reps Decreases WithTraining Age

Like mentioned above, how long a personhas been training matters. The longer aperson has been training the less reps they'llbe able to perform at this minimal intensitymentioned in point 3. This is because that70% load will get heavier and heavier as theyimprove.

"Training age = how many years a person hasbeen training"

Not all muscles are created equal in the bodyas they are each designed to serve a differentpurpose. E.g 12 reps on a bench press mightbe = to 70% of your max, but 12 reps on asquat might only be working at 50% of yourmax

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5. Muscle Performance Differs

6. ImprovedEndurance = MoreReps Closer to 1RM

Those that participate inmore endurance basedactivity typically canperform morerepetitions much closerto their 1 RM values

If you stay on the same rep scheme for toolong you will stagnate as you adapt. Interestin the program also tends to drop as doesadherance to the program. I have found 4-5workouts on the same rep scheme workswell

Know your body & it's strengths. Somepeople take longer to adapt and thereforewill get better results staying on a repscheme for longer, where as others respondbetter to constant change.


8. Individual Strengths

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7. Vary Reps Often to Continue toProgress

There are several types of strength, such asStrength endurance. With each strengthfocus different rep schemes are typicallyused, although these rep schemes dooverlap. This is why the longer you've beentraining the more and more beneficial it is toexplore rep ranges on the outliers of yourstrength focus

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9. Longer You've Trained the MoreVariance in Reps You Can Use

10. Avoid Doing Low Reps forLong Periods of TimeTraining with very low repschemes (1-2 reps) for extendedperiods of time its unlikely you'llcontinue progressing. It's alsolikely you'll get injured. EvenOlympians rarely train their1RMS even though this is theirultimate goal.

Different rep schemes result indifferent hormonal resonses. Whenlooking to improve body fat % forexample you want a larger hormonalresponse. Opposed to improvingpower where one is chasing more of aneural adaptation

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11. Intensity Dictates HormonalResponse

12. Number of Reps Dictates the Load

Remember: "Intensity" refers to how heavy the weight is

NOT How hard the workout is

As mentioned before - different reps schemeseach have a differnt strength focus. Therefore -if one is unable to complete the reps outlinedfor their strength goal the weight is too heavy

A novice lifter will respond well to almost anyrep scheme. This is why it's preferable to usehigher reps as there is more chance toimprove their motor learning, lower thechance of injury whilst still gaining significantstrength

Progressive overload - takes into accountthat one cannot constantly work maximallyand expect to improve. Rest or downweeks/sessions need to be incorportated tokeep moving forward

13. Novice Lifters Need Higher Reps

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14. Importance of Recording Lifts

Again consider the purpose of each muscle.Is that muscle more endurance based or is itused in explosive movements? Expect themto respond more effectively when trainedinline with their purpose.

15. Muscle Fibre Type DictatesNumber of Reps

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16. Functon of The Muscle

We have individual genetic gifts, slow or fasttwitch muscle fibres. Those that are morefast twitched will respond better to lower repschemes and explosive work than theircounterparts. Although naturally suited toone of the other we can train & develop morefast or slow twitched fibres depending onhow we train

Remember how certain reps result indifferent strength adaptations, & if thosereps can't be met the weight needs to bereduced? Well, when trying to take say 8seconds to lower a weight & this can no longer be acheived, the weight also needs to be reduced.

17. Complexity of The ExerciseAffects the Number of Reps

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18. Speed of Movement Affects theNumber of Reps

The more complex the movement typicallythe less reps should be perfomed. e.g. If anolympic lifter performed 20 reps on a squatclean they are more likely to learn theincorrect technical and motor learningpatterns, whilst increasing chance of injury.

The upper body will respond better to morevariance in reps than the lower body.Interestingly, in women, strength &hypertrophy (muscle size) occur more rapilyin the upper body than lower body

Because we are stronger on the eccentricphase (lengthening of the muscle) than weare the concentric phase greater loads canbe used, therefore lower the repetitions

19. Use Lower Reps if DoingEccentric Training

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20. Vary Rps More for Upper BodyTraining

Before we said the minimal load is about 70%for strength improvements. When trainingfor relative strength (strength with minimalmusclular size development) 85-100% of 1RMshould be used (1-5 reps). This increase loadchallenges the nervous system and a lowerhormonal response.

Fast twitch muscle fibres also have a higherthreshold. Therefore they are more difficultto recruit as they require more effort tooverload them past their threshold to elicit aresponse. Rather than completing 4 sets of100kgs one might do 4 sets but drop theweight each set (120kg,110kg,100kg,90kg) asthe overall intensity is greater.

21. Use Drop Sets

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22. Use 1-5 Reps for DevelopingMaximal Relative Strength

The first step in program design shouldbe the reps. All other variables areinfluenced by the number of reps

performed

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