by: Gabe Lay, Dillion Smith, Nathan Clark, and Rodney Walker
How to Properly manage weekly Strength Training.
When wanting to strength train it is important to understand fatigue and knowing how much your body can actually handle, while simultaneously knowing what your joint mobility can do. When lifting weights proper technique is most important, but in this blog we will go over volume and tonnage, rest and recovery options and lastly intensities and efforts used in a training cycle.
- Understanding volume and tonnage during your lifting sessions are very important. Tonnage and volume is the reps multiplied by your sets. When using periodization and letting your body accumulate to weight it is important to gradually increase the total volume and tonnage. For example during the first week of your program that you are writing your initial volume is something that you can handle because you are learning the movement. The second week would be pushing that envelope of your bodies’ capacity and the third week would be going even further. The last week you would back off and rest compared to the other sessions you participated in. EX week 1-5000LBs week 2-6000 week 3-6500 and week 4-5000.
2. Rest and Recovery- When using recovery it is smart to understand when and where to use these modes of stress relief. There are many types of recovery tools. Many of these tools include massage, active compression, and lastly active recovery. Massage for example uses persons hands to help fix tone and trick the central nervous system into relaxing, which in the end helps the body feel better. Active compression is a recovery model which uses the constriction of the sleeves to increase the veins that relay metabolic waste back to the heart to get recalculated back into the body with oxygenated blood.
3. Understanding intensities- Knowing why you do something is very important when strength training. There are different purposes for each type of lift and speed of the lift. Throughout a monthly cycle you need to ungulate intensities and understand when to go hard and when to rest. A great scheme for this includes a three-four day a week training weekly cycle. When training for the three day a week cycle you can use a mod, heavy and then light day of training and progress those forward. The four day a week cycle you would use a mod, mod, light and mod intensities for each week. At the end of the day it doesn’t really matter just understand that that you need to balance the fatigue that is being built up in the body over a week’s session.
