By adding lighter, more explosive work, you'll still build strength with low volume heavy lifting, yet boost performance and leave enough in the recovery tank for hypertrophy- focused work.To build muscle you need to get enough mechanical tension (that's taken care of with heavy strength work) and enough volume with an emphasis on metabolic stress – getting a pump. Crazy, right? To cap off your workouts, you'll hit higher rep, hypertrophy-focused exercises to maximize muscle growth.Remember, this is a program designed to help you become a better generalist: building strength, athleticism, and size concurrently. However, if you are new to weight training, you may find at first, that your vertical jump decreases somewhat. For most, this is a heavy-light upper-lower, or an intensive/extensive upper-lower training split. We'll combine low volume, heavy work to build strength and explosive, performance-based work to boost your power, athleticism, and muscle fiber recruitment. It's more extreme than you think. Additional Printable Fitness Workout Routines. Assuming you're currently sitting, stand up as you normally would. Both methods’ objective is to maximize energy and force and you’ll see the difference in your athletes by taking two approaches to doing so.Both Max-Effort and Dynamic-Effort days are necessary for developing optimal power output and training the Central Nervous System to operate optimally for sports. (Especially if you are a beginner) The workout is a 3-6 day split you can follow for the next 6 weeks to build muscle. Then you either have some shoulder issues or you soon will. There are movements that ask for a box (box jumps) and a speed ladder or bands, but there are alternatives for the few movements that require unique equipment.. Fewer reps are needed with heavier training and more reps are needed with lighter training. Think you can’t benefit from a training regimen designed to whip NHL players into elite condition? There is often prep work or speed work and that should take 5-10 minutes. (See “adjustments” below to understand how to adjust the program to 2-3 days per week as needed.) That's what science says. This can be as simple as adjusting the dates, swapping one movement out for another, adding to, or removing from a day’s training. Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level Being able to lift big weights or move against a heavy resistance.

Eric specializes in helping athletes and online clients achieve optimal performance in the gym and on the playing field. Dynamic Strength C. Static Strength D. Muscular Endurance PAGE 3 . The nine differences you must know to get the results you want. **The Recovery cycle is optional and it can be used post-season as a nice transition into the Prep Cycle in the case that a coach doesn't feel comfortable giving the team a month off from training.

The Explosive Athlete Program (EAP) offers prebuilt programming, for easy delivery and proven results. Although we discourage making changes unless you have a good grasp for why an element of the program exists and good reason behind manipulating it, it’s your program! Lots of stuff. That's why I'm a big proponent of training strength year round.I've put together a 12-week workout program to help you become stronger. Got some dumbbells? You’ll want to employ controlled negatives and fairly explosive contractions on each rep,” he says.

Here's a smart plan that uses phase potentiation to help you with both goals. Some say coconut oil is a fat-burning super food.

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