Mixed Qualities Training for Anaerobic Events

by Charles Staley BS, MSS

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The majority of competitive athletes compete in events where a variety of motor qualities must be developed to a great degree. Sports such as judo, bobsled, football, decathlon, boxing, highland games, and nordic skiing (to name only a few) require liberal amounts of absolute strength, power, anaerobic strength endurance, and often, muscular hypertrophy as well. The problem from a programming point of view is, how does one construct a training plan which will facilitate such multi-sided development as efficiently as possible?

Jack of All Trades, Master of None?

Of course, as a matter of principle, the greater the number of conflicting demands presented in training, the less completely the body will adapt in any single direction. However, the body is capable of making rather impressive adaptations over a wide range of motor qualities if the training plan is well-conceived and executed. Witness for example the multi-faceted physical talents of extreme fighters and the multi-eventers in track & field who are capable of both explosive force application and unwavering endurance capability in the course of a single performance.

This program concept is designed to simultaneously increase absolute strength, speed strength, and anaerobic strength endurance. For readers who are "mixed qualities" athletes and who posses a significant deficit in any one of these qualities (absolute strength for example), then a more appropriate course of action would be to undergo a program which targets that particular motor quality until it is brought to acceptable levels. Only at that point should this program be considered [Note: I have published programming concepts for all of these qualities for Mesomorphoisis, either in articles (see endurance and speed strength articles) or in my column, Staley on Strength].

Determining Appropriate Motor Qualities Balance

As a brief introduction to determining whether you need more strength or endurance for your particular event, let me present a few examples.

1) You are a football lineman capable of bench pressing 450 pounds and squatting 600 pounds (indicators of good absolute strength). Further, you possess a 34" vertical jump (indicator of good speed strength) at a bodyweight of 255. Nevertheless, you are worthless after the second quarter. This indicates a lack of strength endurance. Please see A Primer on Endurance Training for more information on developing this quality.

2) You are a decathalete with an excellent time on 1500, but a poor result in the shot put. This indicates acceptable strength endurance but relatively poor absolute and/or speed strength. Please see "Quality Strength for Human Athletic Performance," for more information on the development of speed strength, and Staley on Strength for an absolute strength development strategy.

3) You are a professional boxer with exceptional knockout capabilities, IF you get the job done within the first 3 rounds. If the fight goes past round 3, you have all you can do to keep your stomach contents where they belong. More endurance capacity is needed (anaerobic strength endurance by the way, NOT aerobic- I can't tell you how many times I've worked with fighters who, misinterpreting breathlessness as a need for more- you guessed it- aerobic endurance, go out and run 15 miles a day, which obviously further decreases any punching power they might have had!).

Please bear in mind that I'm greatly simplifying things here in an effort to clarify my point- for example, decatheletes often consciously decide to "sacrifice" either the 1500 or the shot put event (depending on what they are least suited for) in an attempt to streamline their training- such strategic decisions are well beyond the scope of this article.

Simultaneous Versus Sequential Approach

When programming for multifaceted motor development, one can select from two basic choices: simultaneous development, where several qualities are trained together within the space of a workout, a week, or a month, etc., or a sequential strategy, where different qualities are trained one at a time, usually in 2-4 week training cycles.

One should avoid extremism when evaluating these strategies, however: it is possible to find a "middle road" between them, which is in fact the essence of this article. For example, a superficial examination of the two macrocycles presented here might lead one to assume there is scarcely any difference between them. A closer look, however, reveals that the second macrocycle has a significantly lower volume of higher intensity work, in favor of lower intensity loads which are moved as acceleratively as possible. Additionally, the strength endurance sets in the first macrocycle are performed with higher intensity weights and less repetitions than the corresponding sets in the second macrocycle. Don't make the mistake of working only absolute strength for 3 weeks, then only speed strength for the next 3 weeks, and so on- by the time you reach a phase dedicated to your "target" motor ability," the foundational qualities you worked on earlier will have long since eroded!

A rule of thumb regarding this principle is that you always work all relevant motor qualities simultaneously, but in different proportions, according to where you happen to be in the training cycle (relative to the next competitive outing).

Periodization Model (15 Week Macrocycle)

Phase I: Base Training (5 weeks- not represented here)
Phase II: Absolute Strength Training (5 weeks)
Phase III: Speed Strength Training (5 weeks)

As stated earlier, coaches and athletes often come across periodization models such as the above, and end up profoundly misinterpreting them. The names of these phases simply reflect the motor quality which is given primary emphasis during that phase.

Phase I is appropriate for athletes who are out of shape and/or who have not trained consistently for a significant period of time. Athletes already in good condition may minimize or eliminate this phase. Though not represented in this article, Phase I consists of slightly lower intensity and volumes respective to Phase II- otherwise, it is structured much the same as the phases described here.

Since absolute (or maximal) strength is considered the root quality for both speed strength (1) and strength endurance (2), Phase II is directed toward maximizing that quality.

Finally, Phase III addresses speed strength capacity, while a small amount of work remains for the maintenance of absolute strength values.

Training Techniques & Strategies

1) Circuit Training. I have clearly expressed my preference for this method of organizing training in an earlier article for Mesomorphosis. As opposed to the alternative (called "station training"), circuit training allows more quality work to be done within the same period of time. This is due to two factors:

• The exercise arrangement allows for more than twice as much rest between two sets for the same exercise, and...
• Circuit training exploits Sherrington's Law of Reciprocal Inhibition(3), which states that as the agonist contracts, the antagonist must relax to permit the motion. Circuit training where muscle groups are arranged antagonistically permit better inter-set recovery due to this phenomenon.

2) These cycles are arranged where "upper" and "lower" body workouts follow each other in succession within the context of a three workouts per week program. This results in each workout occurring 3 times within two weeks, rather than once a week, as is more traditional.

A Few Thoughts About Speed of Execution

Although slow repetition speeds have a definite place in the development of hypertrophy and local muscle endurance, they have no place in a program designed for absolute or speed strength (4, 5). High threshold motoneurons are optimally recruited only at high tension levels, and this requires acceleration. As a rule of thumb, lower the bar over a 2-3 second duration, and then launch that weight with as much explosive force as possible, using compensatory acceleration (6) (i.e., as you go past the "sticking point" and your musculoskeletal leverages improve, you accelerate even more to compensate for those improved leverages).

Note: Many athletes understand compensatory acceleration cognitively, but few have learned how to apply it properly in physical terms.

Hypothetical Mixed Qualities Mesocycle Emphasizing Absolute Strength

Weekly Training Frequency: 3
Exercises per session: 6
Sets per session: 27
Reps per session: 142-202
Duration per session: 60-80mins

Notes:

1) Before commencing program, select one upper body exercise and one lower body exercise which have the greatest possible dynamic correspondence (7) to competitive event. These are represented as "A" exercises in the following programs. Dynamic correspondence is similar to the concept of specificity, however, an exercise which dynamically corresponds to your sport skill may not outwardly appear similar to the event! For example, punching with dumbbells in the hands appears to be very similar to the boxing punch at first glance. However, it has a low degree of dynamic correspondence, because:

•  a) in order to develop the pecs, delts, and tri's, you need to be in a supine position, so that the targeted muscle fibers are fighting against gravity during the movement; 
• b) the additional load imposed by the dumbbells requires excessive contribution from the antagonists in order to maintain joint integrity, and 
• c) the dumbbells will be too light to develop strength, and too heavy to develop speed.

A better choice for boxers would be the bench press, with weights that range between 55 and 85 percent of maximum. This exercise properly conditions the muscles which contribute to the boxing punch, although it does not appear specific to the skill in question.

Note: The "A" exercises in these programs may or may not have a high degree of dynamics correspondence to your sport skills! They are provided for the purpose of illustration only. If you need further guidance for selecting appropriate "A" exercises for yourself, e-mail me and I'll provide assistance.

2) Before commencing program, test for 1RM values for the previously mentioned exercises.

Methodology for 1RM testing: During testing, perform the exercises in exactly the same manner as you will perform them in training (8). warm-up thoroughly, and progress toward your 1RM using multiple 1-2 rep sets. Use every available safety precaution (bench & squat variants should always be performed in a sturdy rack, with safety pins set just lower than the lowest point the bar will travel during the exercise. If in doubt, err toward the conservative side- a 1RM which is 5-10 pounds too light will not negatively affect the programs.

3) Understanding the order of exercises: I use Charles Poliquin's exercise notation system, which employs a combination of letters and numbers to denote the order of exercises and sets. Directions: Finish all sets of "A" exercise first, then proceed to "B" and do the same. Lastly, perform all "C" exercises in circuit fashion, until all indicated sets are completed.

4) Low intensity cardiovascular exercise may be performed immediately after training to facilitate a better recovery (9).

Week 1

Monday (upper body)

* Start with the lesser value rests and graduate toward the longer value as fatigue accumulates over the session.
** Perform 3 sets of each exercise. Begin at 2 repetitions per set, and attempt to add one rep per set with each successive workout, ideally performing 6 reps per set on the last workout of the cycle.
"A" Exercise(s)= Speed strength emphasis
"B" Exercise(s)= Absolute strength emphasis
"C" Exercise(s)= Strength endurance/hypertrophy emphasis

Wednesday (lower body)

* Start with the lesser value rests and graduate toward the longer value as fatigue accumulates over the session.
** Perform 3 sets of each exercise. Begin at 2 repetitions per set, and attempt to add one rep per set with each successive workout, ideally performing 6 reps per set on the last workout of the cycle.
"A" Exercise(s)= Speed strength emphasis
"B" Exercise(s)= Absolute strength emphasis
"C" Exercise(s)= Strength endurance/hypertrophy emphasis

Friday (upper body)

* Start with the lesser value rests and graduate toward the longer value as fatigue accumulates over the session.
** Perform 3 sets of each exercise. Begin at 2 repetitions per set, and attempt to add one rep per set with each successive workout, ideally performing 6 reps per set on the last workout of the cycle.
"A" Exercise(s)= Speed strength emphasis
"B" Exercise(s)= Absolute strength emphasis
"C" Exercise(s)= Strength endurance/hypertrophy emphasis

Week 2

Monday (lower body)

* Start with the lesser value rests and graduate toward the longer value as fatigue accumulates over the session.
** Perform 3 sets of each exercise. Begin at 2 repetitions per set, and attempt to add one rep per set with each successive workout, ideally performing 6 reps per set on the last workout of the cycle.
"A" Exercise(s)= Speed strength emphasis
"B" Exercise(s)= Absolute strength emphasis
"C" Exercise(s)= Strength endurance/hypertrophy emphasis

Wednesday (upper body)

* Start with the lesser value rests and graduate toward the longer value as fatigue accumulates over the session.
** Perform 3 sets of each exercise. Begin at 2 repetitions per set, and attempt to add one rep per set with each successive workout, ideally performing 6 reps per set on the last workout of the cycle.
"A" Exercise(s)= Speed strength emphasis
"B" Exercise(s)= Absolute strength emphasis
"C" Exercise(s)= Strength endurance/hypertrophy emphasis

Friday (lower body)

* Start with the lesser value rests and graduate toward the longer value as fatigue accumulates over the session.
** Perform 3 sets of each exercise. Begin at 2 repetitions per set, and attempt to add one rep per set with each successive workout, ideally performing 6 reps per set on the last workout of the cycle.
"A" Exercise(s)= Speed strength emphasis
"B" Exercise(s)= Absolute strength emphasis
"C" Exercise(s)= Strength endurance/hypertrophy emphasis

Week 3

Monday (upper body)

* Start with the lesser value rests and graduate toward the longer value as fatigue accumulates over the session.
** Perform 3 sets of each exercise. Begin at 2 repetitions per set, and attempt to add one rep per set with each successive workout, ideally performing 6 reps per set on the last workout of the cycle.
"A" Exercise(s)= Speed strength emphasis
"B" Exercise(s)= Absolute strength emphasis
"C" Exercise(s)= Strength endurance/hypertrophy emphasis

Wednesday (lower body)

* Start with the lesser value rests and graduate toward the longer value as fatigue accumulates over the session.
** Perform 3 sets of each exercise. Begin at 2 repetitions per set, and attempt to add one rep per set with each successive workout, ideally performing 6 reps per set on the last workout of the cycle.
"A" Exercise(s)= Speed strength emphasis
"B" Exercise(s)= Absolute strength emphasis
"C" Exercise(s)= Strength endurance/hypertrophy emphasis

Friday (upper body)

* Start with the lesser value rests and graduate toward the longer value as fatigue accumulates over the session.
** Perform 3 sets of each exercise. Begin at 2 repetitions per set, and attempt to add one rep per set with each successive workout, ideally performing 6 reps per set on the last workout of the cycle.
"A" Exercise(s)= Speed strength emphasis
"B" Exercise(s)= Absolute strength emphasis
"C" Exercise(s)= Strength endurance/hypertrophy emphasis

Week 4

Monday (lower body)

* Start with the lesser value rests and graduate toward the longer value as fatigue accumulates over the session.
** Perform 3 sets of each exercise. Begin at 2 repetitions per set, and attempt to add one rep per set with each successive workout, ideally performing 6 reps per set on the last workout of the cycle.
"A" Exercise(s)= Speed strength emphasis
"B" Exercise(s)= Absolute strength emphasis
"C" Exercise(s)= Strength endurance/hypertrophy emphasis

Wednesday
Test for new 1RM on Seated Row

Friday
Test for new 1RM on 1/2 Squat

Week 5
Start new cycle, using new 1RM values, and employing different exercises and/or techniques (i.e., use of elastic bands, varied grips and/or stances, eccentric training, ect) to respect the principle of variation.

Note: if 1RM values fail to increase from cycle to cycle, this program should be reevaluated and modified with respect to proper fit to context.

Hypothetical Mixed Qualities Mesocycle Emphasizing Speed Strength

Weekly Training Frequency: 3
Exercises per session: 6
Sets per session: 27
Reps per session: 142-202
Duration per session: 60-80mins

Notes:

1) Before commencing program, select one upper body exercise and one lower body exercise which have the greatest possible dynamic correspondence to competitive event.

2) Before commencing program, test for 1RM values for the previously mentioned exercises (see earlier notes on testing methodology).

3) Understanding the order of exercises: I use Charles Poliquin's exercise notation system, which employs a combination of letters and numbers to denote the order of exercises and sets. Directions: Finish all sets of "A" exercise first, then proceed to "B" and do the same. Lastly, perform all "C" exercises in circuit fashion, until all indicated sets are completed.

Week 1

Monday (upper body)

* Start with the lesser value rests and graduate toward the longer value as fatigue accumulates over the session.
** Perform 3 sets of each exercise. Begin at 2 repetitions per set, and attempt to add one rep per set with each successive workout, ideally performing 6 reps per set on the last workout of the cycle.
"A" Exercise(s)= Speed strength emphasis
"B" Exercise(s)= Absolute strength emphasis
"C" Exercise(s)= Strength endurance/hypertrophy emphasis

Wednesday (lower body)

* Start with the lesser value rests and graduate toward the longer value as fatigue accumulates over the session.
** Perform 3 sets of each exercise. Begin at 2 repetitions per set, and attempt to add one rep per set with each successive workout, ideally performing 6 reps per set on the last workout of the cycle.
"A" Exercise(s)= Speed strength emphasis
"B" Exercise(s)= Absolute strength emphasis
"C" Exercise(s)= Strength endurance/hypertrophy emphasis

Friday (upper body)

* Start with the lesser value rests and graduate toward the longer value as fatigue accumulates over the session.
** Perform 3 sets of each exercise. Begin at 2 repetitions per set, and attempt to add one rep per set with each successive workout, ideally performing 6 reps per set on the last workout of the cycle.
"A" Exercise(s)= Speed strength emphasis
"B" Exercise(s)= Absolute strength emphasis
"C" Exercise(s)= Strength endurance/hypertrophy emphasis

Week 2

Monday (lower body)

* Start with the lesser value rests and graduate toward the longer value as fatigue accumulates over the session.
** Perform 3 sets of each exercise. Begin at 2 repetitions per set, and attempt to add one rep per set with each successive workout, ideally performing 6 reps per set on the last workout of the cycle.
"A" Exercise(s)= Speed strength emphasis
"B" Exercise(s)= Absolute strength emphasis
"C" Exercise(s)= Strength endurance/hypertrophy emphasis

Wednesday (upper body)

* Start with the lesser value rests and graduate toward the longer value as fatigue accumulates over the session.
** Perform 3 sets of each exercise. Begin at 2 repetitions per set, and attempt to add one rep per set with each successive workout, ideally performing 6 reps per set on the last workout of the cycle.
"A" Exercise(s)= Speed strength emphasis
"B" Exercise(s)= Absolute strength emphasis
"C" Exercise(s)= Strength endurance/hypertrophy emphasis

Friday (lower body)

* Start with the lesser value rests and graduate toward the longer value as fatigue accumulates over the session.
** Perform 3 sets of each exercise. Begin at 2 repetitions per set, and attempt to add one rep per set with each successive workout, ideally performing 6 reps per set on the last workout of the cycle.
"A" Exercise(s)= Speed strength emphasis
"B" Exercise(s)= Absolute strength emphasis
"C" Exercise(s)= Strength endurance/hypertrophy emphasis

Week 3

Monday (upper body)

* Start with the lesser value rests and graduate toward the longer value as fatigue accumulates over the session.
** Perform 3 sets of each exercise. Begin at 2 repetitions per set, and attempt to add one rep per set with each successive workout, ideally performing 6 reps per set on the last workout of the cycle.
"A" Exercise(s)= Speed strength emphasis
"B" Exercise(s)= Absolute strength emphasis
"C" Exercise(s)= Strength endurance/hypertrophy emphasis

Wednesday (lower body)

* Start with the lesser value rests and graduate toward the longer value as fatigue accumulates over the session.
** Perform 3 sets of each exercise. Begin at 2 repetitions per set, and attempt to add one rep per set with each successive workout, ideally performing 6 reps per set on the last workout of the cycle.
"A" Exercise(s)= Speed strength emphasis
"B" Exercise(s)= Absolute strength emphasis
"C" Exercise(s)= Strength endurance/hypertrophy emphasis

Friday (upper body)

* Start with the lesser value rests and graduate toward the longer value as fatigue accumulates over the session.
** Perform 3 sets of each exercise. Begin at 2 repetitions per set, and attempt to add one rep per set with each successive workout, ideally performing 6 reps per set on the last workout of the cycle.
"A" Exercise(s)= Speed strength emphasis
"B" Exercise(s)= Absolute strength emphasis
"C" Exercise(s)= Strength endurance/hypertrophy emphasis

Week 4

Monday (lower body)

* Start with the lesser value rests and graduate toward the longer value as fatigue accumulates over the session.
** Perform 3 sets of each exercise. Begin at 2 repetitions per set, and attempt to add one rep per set with each successive workout, ideally performing 6 reps per set on the last workout of the cycle.
"A" Exercise(s)= Speed strength emphasis
"B" Exercise(s)= Absolute strength emphasis
"C" Exercise(s)= Strength endurance/hypertrophy emphasis

Wednesday
Test for new 1RM on Seated Row

Friday
Test for new 1RM on 1/2 Squat

Week 5
Start new cycle, using new 1RM values, and employing different exercises and/or techniques (i.e., use of elastic bands, varied grips and/or stances, eccentric training, ect) to respect the principle of variation.

Note: if 1RM values fail to increase from cycle to cycle, this program should be reevaluated and modified with respect to proper fit to context.

Hypothetical Mixed Qualities Mesocycle Emphasizing Speed Strength

Weekly Training Frequency: 3
Exercises per session: 6
Sets per session: 27
Reps per session: 142-202
Duration per session: 60-80mins

Notes:

1) Before commencing program, select one upper body exercise and one lower body exercise which have the greatest possible dynamic correspondence to competitive event.

2) Before commencing program, test for 1RM values for the previously mentioned exercises (see earlier notes on testing methodology).

3) Understanding the order of exercises: I use Charles Poliquin's exercise notation system, which employs a combination of letters and numbers to denote the order of exercises and sets. Directions: Finish all sets of "A" exercise first, then proceed to "B" and do the same. Lastly, perform all "C" exercises in circuit fashion, until all indicated sets are completed.

Week 1

Monday (upper body)

* Start with 60sec rests and graduate toward 90secs as fatigue accumulates
** Perform 3 sets of each exercise. Begin at 8 repetitions per set, and attempt to add one rep per set with each successive workout, ideally performing 12 reps per set on the last workout of the cycle.
*** Perform 2 progressively heavier singles, approaching 1RM without undue stress
"A" Exercise(s)= Speed strength emphasis
"B" Exercise(s)= Absolute strength emphasis
"C" Exercise(s)= Strength endurance/hypertrophy emphasis

Wednesday (lower body)

* Start with 60sec rests and graduate toward 90secs as fatigue accumulates
** Perform 3 sets of each exercise. Begin at 8 repetitions per set, and attempt to add one rep per set with each successive workout, ideally performing 12 reps per set on the last workout of the cycle.
*** Perform 2 progressively heavier singles, approaching 1RM without undue stress
"A" Exercise(s)= Speed strength emphasis
"B" Exercise(s)= Absolute strength emphasis
"C" Exercise(s)= Strength endurance/hypertrophy emphasis

Friday (upper body)

* Start with 60sec rests and graduate toward 90secs as fatigue accumulates
** Perform 3 sets of each exercise. Begin at 8 repetitions per set, and attempt to add one rep per set with each successive workout, ideally performing 12 reps per set on the last workout of the cycle.
*** Perform 2 progressively heavier singles, approaching 1RM without undue stress
"A" Exercise(s)= Speed strength emphasis
"B" Exercise(s)= Absolute strength emphasis
"C" Exercise(s)= Strength endurance/hypertrophy emphasis

Week 2

Monday (lower body)

* Start with 60sec rests and graduate toward 90secs as fatigue accumulates
** Perform 3 sets of each exercise. Begin at 8 repetitions per set, and attempt to add one rep per set with each successive workout, ideally performing 12 reps per set on the last workout of the cycle.
*** Perform 2 progressively heavier singles, approaching 1RM without undue stress
"A" Exercise(s)= Speed strength emphasis
"B" Exercise(s)= Absolute strength emphasis
"C" Exercise(s)= Strength endurance/hypertrophy emphasis

Wednesday (upper body)

* Start with 60sec rests and graduate toward 90secs as fatigue accumulates
** Perform 3 sets of each exercise. Begin at 8 repetitions per set, and attempt to add one rep per set with each successive workout, ideally performing 12 reps per set on the last workout of the cycle.
*** Perform 2 progressively heavier singles, approaching 1RM without undue stress
"A" Exercise(s)= Speed strength emphasis
"B" Exercise(s)= Absolute strength emphasis
"C" Exercise(s)= Strength endurance/hypertrophy emphasis

Friday (lower body)

* Start with 60sec rests and graduate toward 90secs as fatigue accumulates
** Perform 3 sets of each exercise. Begin at 8 repetitions per set, and attempt to add one rep per set with each successive workout, ideally performing 12 reps per set on the last workout of the cycle.
*** Perform 2 progressively heavier singles, approaching 1RM without undue stress
"A" Exercise(s)= Speed strength emphasis
"B" Exercise(s)= Absolute strength emphasis
"C" Exercise(s)= Strength endurance/hypertrophy emphasis

Week 3

Monday (upper body)

* Start with 60sec rests and graduate toward 90secs as fatigue accumulates
** Perform 3 sets of each exercise. Begin at 8 repetitions per set, and attempt to add one rep per set with each successive workout, ideally performing 12 reps per set on the last workout of the cycle.
*** Perform 2 progressively heavier singles, approaching 1RM without undue stress
"A" Exercise(s)= Speed strength emphasis
"B" Exercise(s)= Absolute strength emphasis
"C" Exercise(s)= Strength endurance/hypertrophy emphasis

Wednesday (lower body)

* Start with 60sec rests and graduate toward 90secs as fatigue accumulates
** Perform 3 sets of each exercise. Begin at 8 repetitions per set, and attempt to add one rep per set with each successive workout, ideally performing 12 reps per set on the last workout of the cycle.
*** Perform 2 progressively heavier singles, approaching 1RM without undue stress
"A" Exercise(s)= Speed strength emphasis
"B" Exercise(s)= Absolute strength emphasis
"C" Exercise(s)= Strength endurance/hypertrophy emphasis

Friday (upper body)

* Start with 60sec rests and graduate toward 90secs as fatigue accumulates
** Perform 3 sets of each exercise. Begin at 8 repetitions per set, and attempt to add one rep per set with each successive workout, ideally performing 12 reps per set on the last workout of the cycle.
*** Perform 2 progressively heavier singles, approaching 1RM without undue stress
"A" Exercise(s)= Speed strength emphasis
"B" Exercise(s)= Absolute strength emphasis
"C" Exercise(s)= Strength endurance/hypertrophy emphasis

Week 4

Monday (lower body)

* Start with 60sec rests and graduate toward 90secs as fatigue accumulates
** Perform 3 sets of each exercise. Begin at 8 repetitions per set, and attempt to add one rep per set with each successive workout, ideally performing 12 reps per set on the last workout of the cycle.
*** Perform 2 progressively heavier singles, approaching 1RM without undue stress
"A" Exercise(s)= Speed strength emphasis
"B" Exercise(s)= Absolute strength emphasis
"C" Exercise(s)= Strength endurance/hypertrophy emphasis

Wednesday
Test for new 1RM on Barbell Bench Press

Friday
Test for new 1RM on Power Clean

Week 5
Start new cycle, using new 1RM values, and employing different exercises and/or techniques (i.e., use of elastic bands, varied grips and/or stances, eccentric training, ect) to respect the principle of variation.

Note: if 1RM values fail to increase from cycle to cycle, this program should be reevaluated and modified with respect to proper fit to context.

Conclusion

Athletes, don't be misled by training programs designed either for bodybuilders (who, after all, are only required to remain conscious while a panel of judges scrutinizes them for various physical imperfections), or powerlifters, who need only be concerned with performing nine maximal attempts within a single competition. Although these approaches can be employed when one needs additional muscle mass or absolute strength (respectively), excessive reliance on such methods puts the mixed-qualities athlete at a distinct disadvantage. Instead, develop ALL necessary qualities, focusing on your weak links. As powerlifting guru Louie Simmons likes to say "Do what you need to do, not what you want to do."

References

1) Hartmann, J., & Tunneman, H., Fitness and Strength Training for All Sports. © 1993, Toronto, Sports Books Publisher, p.p. 64.

2) Hartmann, J., & Tunneman, H., Fitness and Strength Training for All Sports. © 1993, Toronto, Sports Books Publisher, p.p. 66.

3) McAtee, R. E., & Charland, J., Facilitated Stretching. © 1999, Champaign, Human Kinetics, p.p. 4.

4) Liow, D.K., & Hopkins, W.G., (1998). Velocity specificity of heavy weight training for kayak sprint performance. Medicine and Science in Sports and Exercise, 30(5), Supplement abstract 621.

5) Choi, J. Y., Takahashi, H., Itai, Y., & Takamatsu, K. (1997). Comparison of training effects between power-up type and bulk-up type in strength training. Medicine and Science in Sports and Exercise, 29 (5), Supplement abstract 54.

6) Hatfield, F.C., Power: A Scientific Approach. © 1989, Chicago, Contemporary Books, p.p. 10.

7) Siff, M.C., & Verkhoshansky, Y.V., Supertraining: Special Strength Training for Sporting Excellence. © 1993, Johannesburg, University of the Witwatersrand, p.p. 261.

8) Ribeiro, B.V., Castro, A.S., & Weltman, A. (1998). Study of the specificity between the training and the evaluation method of the msucle strength. Medicine and Science in Sports and Exercise, 30 (5), Supplement abstract 658.

9) Corder, K., Potteiger, J., Nau., K., Figoni, S., & Hershberger, S. (1998). Effects of active and passive recovery on lactate, RPE, and performance during resistance training. Medicine and Science in Sports and Exercise, 30 (5), Supplement abstract 194.