- The strength level is different from stabilization and power because it is composed of three different phases: phase 2 – strength endurance, phase 3 – hypertrophy, and phase 4 – maximal strength.
- Goals of the strength level: increase the ability of the LPHC complex to maintain stability under increasing loads and complex ranges of motion(strength endurance). Improve metabolic conditioning. Increase load bearing capabilities of muscles, tendons, ligaments, and joints(strength endurance and hypertrophy). Increase volume of training to stimulate muscles to grow(hypertrophy). Increase motor unit recruitment, frequency of motor unit activation, and motor unit synchronization(maximal strength).
- There is a strong correlation between strength and being able to perform the functional tasks of life, therefore strength is applicable to everyone no matter their age, gender, or goals.
- Strength endurance – The ability of the body to repeatedly produce high levels of force for prolonged periods.
- Overload Principle and Strength Training pg. 410 – The longer a client has trained the more stress they will need to overload their muscles due to their body’s adaptations. TLDR you need to consistently overload muscles in order to see consistent progress.
- Progression pg. 411 – You need to increase volume and intensity in order to continue to stimulate the growth of strength. Gradual continuous increases are preferred to drastic and rapid changes.
- Muscular force production – The amount of force produced is determined by the size and number of motor units recruited, activation of those motor units, and the level of neural drive. Neural drive – frequency of activation signals sent to muscle fibers via motor neurons.
- Tracking Progress in the Strength Level pg. 412 – Document the max number of reps with a submaximal weight to measure strength endurance. Body composition is a great measure during hypertrophy phase. One rep max tests can be used during phase 4 maximal strength. Untrained populations can improve in strength between 5-55% over 12 weeks.
- Cardiorespiratory Training Protocols in the Strength Level pg. 414 – Focus is to increase workload of cardio training by altering between zone 1 and zone 2. The goal is to maintain a 1:3 work-rest ratio for instance working in zone 2 for 30 seconds and zone 1 for 90 seconds and repeating. In stage 2 it’s important to alternate between days with stage 1 and stage 2 training.
- SMR and Flexibility for Strength Level pg. 417 – Just as important as in stabilization level of training. Same recommendations do SMR for at least 30 seconds and do active isolation stretching with 5-10 reps with 1-2 second hold for each.
- Core Protocols for Strength level pg. 419 – In phase 2, 3, and 4 exercises should involve dynamic movements of the spine throughout a full range of motion while performing the activation techniques learned in phase 1(from planks and supine bridges). 1-4 exercises for the core for 2-3 sets of 8-12 reps. Tempo kept moderate with rests of 0-60 seconds.
- Balance Protocols in the Strength Level pg. 421 – Progressed during strength level to exercises that involve dynamic eccentric and concentric movements of the leg through a full range of motion. Single leg squats, single leg squat touchdown, single leg romanian deadlift, single leg lift and chop, and multiplanar lunge to balance. In phase 2, 3, and 4 include 1-3 balance strength exercises up to four times a week, 2-3 sets, with 8-12 reps and 2/0/2 tempo. 30-90 second rest. They really like to test over sets, reps, tempo, and rest periods for specific levels.
- Reactive Training Protocols for Strength Level pg. 423 – Example exercises: tuck jump, butt kick, jumping lunges. 2-4 days per week, 2-3 sets, 8-10 reps, 0-60 seconds.
- SAQ Protocols for the Strength Level pg. 424 – Includes agility ladders, cone drills, hurdle drills, and reaction drills. 6-8 SAQ drills can be included in the movement prep portion of strength workouts. Should not generate a great deal of fatigue. 0-60 seconds of rest.
- Resistance Training Protocols in the Strength Level pg. 426 – Includes various modalities: bodyweight, free weight, machines. Phase 2 strength endurance is a hybrid of stabilization endurance, hypertrophy, and strength using supersets with a stable exercise followed by stabilization exercise with similar motion.
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- Training in phase 3 hypertrophy is specific for maximal muscle growth focusing on high volume with minimal rest periods.
- Phase 4: Maximal strength – increase intensity and volume along with rest periods. Progression can be achieved through increasing reps, sets, and volume in all three phases.
- Common Mistakes in the Strength Level pg. 429 – Failure to adjust variables based on an individual’s training status. Using the same group of exercises for all clients regardless of individual needs(such as muscle imbalances). Failure to alter training in a coordinated fashion over time. Prescribing training to failure over long periods of time. Creating excessive soreness by overprescribing intense training.
- Integrating the Strength Level with Other Phases pg. 431 – Maintenance of muscle mass requires less training volume. Thus you can lower phase 2,3,4 training to add in phase 1 & 5 training if it’s needed for a client but still maintain the gains they made in phase 2, 3, and 4.