If someone has developed all four steps, then a session could theoretically include exercises from across the strength continuum. In this case, begin the session with absolute speed, then speed strength, then strength speed, and, lastly, absolute strength.
Here’s an example of this in practice, with absolute speed exercises performed first in a session:
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Sprint, 50m x 6 sets; rest 3 minutes
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Seated Box Jump, 2 reps every 90 seconds x 8 sets
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Power Clean, 5 reps x 3 sets; rest 2 minutes
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Back Squat @30X0, 6 reps x 3 sets; rest 3 minutes
Principle 2: Compound Versus Isolation Movements
Compound movement, or multi-joint movements, tend to be more complex and can be done at a higher intensity. Isolation movements, on the other hand, are single joint movements, are less complex, and tend to be done at a lower intensity.
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Both are extremely beneficial for building strength and can be worked into the same training session; however, we recommend doing compound, multi-joint movements first in a training session, as these movements tend to require the greatest level of focus, are the most demanding on the central nervous system, and involve the most muscle recruitment (think squats or deadlifts)
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Single joint, isolation movements, on the other hand, recruit less muscle fibres and are less demanding on the central nervous system (think dumbbell lunges or leg extensions).
Thus, compound movements should be placed as a priority at the start of a session, as what comes after that will always be negatively affected by what has already been done that session. In fact, research shows that doing compound movements first allows for the greatest force production, as well as long term strength and hypertrophy gains. However, when you do isolation work before compound movements in a training session, the opposite occurs: a decrease in the ability to produce force.
Here’s an example of this in practice, with compound exercises performed first in an upper split training session:
A1. Bench Press @20X1, 6 reps x 4 sets; rest 2 minutes
A2. Pendlay Row @20X1, 6 reps x 4 sets; rest 2 minutes
B1. Incline Dumbbell Bench Press @30X1, 8 reps x 3 sets; rest 90 seconds
B2. Bent Over Dumbbell Row @30X1, 8 reps x 3 sets; rest 90 seconds
C1. EZ Bar Skull Crusher @2020, 10 reps x 3 sets; rest 90 seconds
C2. Cable Curl @2020, 10 reps x 3 sets; rest 90 seconds
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