TYPE OF STRENGTH
Maximal Strength
THE METHOD TO BUILD IT:
Max Effort Method
PROTOCOL:
Maximum load to be lifted for a 1 rep maximum with bilateral patterns
PROGRAMMING:
Build to a 1RM in the Rack Deadlift with 4-5:00 rest between heavy efforts.
TYPE OF STRENGTH
Strength-Speed
THE METHOD TO BUILD IT:
Submaximal Effort Method
PROTOCOL:
Multiple rep max with bilateral patterns (loads about 90%)
PROGRAMMING:
Build to 3RM Front Squat resting 3-4:00 between sets.
TYPE OF STRENGTH
Power
THE METHOD TO BUILD IT:
Olympic Weightlifting
PROTOCOL:
Power Clean Cluster Sets - Loads around 80-85%*
PROGRAMMING:
1.1.1 (10s) x 3 sets @80-85% of 1RM Power Clean. Rest 3:00 between sets.
*A textbook will state 30-80% but depending on the variation you choose (Olympic lifts being a great choice), the percentage may be out of alignment so keeping things concise inline with other strengths listed here, think of power being the Olympic Lifts in the 80-85% of 1RM range.
TYPE OF STRENGTH
Speed Strength
THE METHOD TO BUILD IT:
Dynamic Effort Method
PROTOCOL:
Submaximal loads with the intent on moving with maximal bar velocity
PROGRAMMING:
Safety Bar Box Squat: 8 x 3 @40% of 1RM + 25% band tension, every 60s.
TYPE OF STRENGTH
Speed
THE METHOD TO BUILD IT:
Explosive Strength Method
PROTOCOL:
Power Clean Cluster Sets - Loads around 80-85%*Maximal Velocity utilizing plyometrics, sprints or jump variations with low resistance
PROGRAMMING:
Seated Dynamic Box Jumps: 8 x 3, every 60s.
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