Weight
Training Programs for Building Maximum Strength
Even if you don't consider yourself a top class soccer player, weight
training programs designed to develop maximum strength can have a dramatic
effect on your performance. Here's why. Almost every sport requires either muscular power or muscular
endurance or both. The greater your maximum strength, the more
potential power or strength endurance you can develop.
There is a big
difference between bodybuilding weight training programs and those
designed for maximum strength.
It is possible to become significantly stronger without huge gains
in muscle mass and this is an important distinction. Too much muscle bulk
can hinder the performance of many athletes.
Maximum Strength
Program
The weights used should
be 80-90% of your 1 repetition max (1-RM) so it goes without saying that
you need to test yourself first. What's more...
You must be an experienced weight trainer with at least a year or
two of strength training history. Rest interval is the other important
factor.
You should rest for 3-6 minutes or until you feel completely
recovered between sets. The idea is to avoid training to
exhaustion.
1. Leg press
2. Bench press
3. Sit ups
4. Military press
5. Standing calf raises
6. Lat pull downs (wide grip)
Start off the program using a weight that is 70% of your 1-RM. Perform 3
sets of 8 reps with plenty of rest in between.
Increase the weight by 5% each week until you reach 90%-95% of your 1-RM.
As you increase the weight obviously the number of reps you can perform
will decrease. As the reps decrease add in an extra set or two.
A rough
guideline is;
70% 1-RM - 8 reps, 3 sets
75% 1-RM - 7 reps, 3 sets
80% 1-RM - 6 reps, 4 sets
85% 1-RM - 4-5 reps, 5 sets
90% 1-RM - 3 reps, 6 sets
95% 1-RM - 2 reps, 6 sets
Remember, this type of strength training is a stepping stone. The time spent on maximum strength weight
training programs depends on your sport.
Course Contributor
Phil Davies
