Hey ,
Now that you have your guide to 30+ Strength Training Methods, let's dive into how you can apply these methods based on your individual skill level, programming phase, and desired outcomes.
Beginner (0-3 years of training experience):
- Program Style: Linear Progression
- Methods: Primer (Warm-up), Tempo, and Repetition Effort
- Application: Start with basic movements and gradually increase weight each session. Utilize tempo in the higher skilled movements, reducing the tempo and increasing the weight over time as skills increase. Utilize repetition effort on isolation or low skill movement to build up work capacity.
- Resource: Beginner's Guide to Linear Periodization
Intermediate (3-5 years of training experience):
- Program Style: Non-Linear or Undulating Periodization
- Methods: Sub-Max Effort, Positional Pauses, Accommodating Resistance
- Application: Vary intensity and volume throughout the week to prevent plateaus. Utilize the sub-max effort method to develop overall strength, positional pauses to enhance stability and technique, and accommodating resistance to add strategic variety and promote acceleration/power.
- Resource: How to Set Up Bands and Chains for Accommodating Resistance
Advanced (5+ years of training experience):
- Program Style: Conjugate Method
- Methods: Dynamic Effort, Max Effort, Repetition Effort, Accommodating Resistance
- Application: Incorporate dynamic effort, max effort, and accessory work to develop a well rounded powerhouse of strength, speed, and resilience tuned to the needs of the athlete/lifter.
- Resource: Primary Methods of Strength Training
Feel free to reach out if you have any questions or need personalized advice!
To your strength,
Coach Dan & Tasha
0 comments