'If you want the total package: Power | Strength | Size | Muscular Endurance Then you’re going to need a training program that trains all of these attributes. This doesn’t necessarily mean that you need to set aside a day to work on just one of these attributes because they can all be trained on the same day as long as your exercise selection is set up in the correct order. Power In order to get the most out of your power (speed) movements, you need to be fresh. The best time to do these movements is at the beginning of your training session. This is going to give you the best opportunity to move fast and get the desired stimulus out of this type of training. It’s hard to move fast under fatigue so make sure things like Olympic lifts, plyometrics, and dynamic effort bench press and squats always come first in your training session. Strength Strength is usually categorized as anything from 1-5 reps, lifting to failure. These are going to be your heaviest sets of the training session. You need to be fresh for these as well. Doing them after your dynamic effort movements is perfect because your CNS is primed and dynamic effort lifting usually doesn’t cause much muscular fatigue. Size (Hypertrophy) Hypertrophy can happen at a variety of rep ranges but to keep it simple we usually classify this rep range around 6-15 reps. These sets need to come after your strength work. If you perform them prior, it’s very unlikely that you’ll be getting much stronger due to the fatigue induced from hypertrophy work. Muscular Endurance This work should be done to end the training session. Anything above 15 reps can be considered muscular endurance work. It seems like a no brainer that these are going to blow you up and you won’t be moving too fast or pushing very heavy weight after a few of these sets but you’d be surprised at how many programs there are starting with 3x15 followed by 3x5 of the same muscle group. In today’s trainer we use a blend of training techniques to train 3 of these 4 attributes: Power We start the day with band resisted speed bench and pendlay rows. Our goal with these exercises is to move the weight as fast as possible. Strength Next, we work as heavy as possible on band resisted bench press and neutral grip pull-ups. Performing heavy sets with the bands on the bench press is a great training tool to teach your athletes to drive through the entire range of motion and work the lockout. Muscular Endurance We finished the session with a few supersets for our chest and back in the 15-20 rep range. Our goal here was to get a great pump to finish the session and work the muscles to full exhaustion to improve our muscular endurance. The Feat of Strength: 1 minute, 300lb sandbag to shoulder. Warm-Up: (2:43) Kettlebell SA Split Jerk, 3x3 Workout: (3:33) 1a. Banded Speed Bench, 5x3 (3:50) 1b. Pendlay Row, 5x3 (4:36) 2a. Banded Bench Press, 5x3 AHAP (4:57) 2b. Neutral Grip Chin Up, 5x3 AHAP (5:46) 3a. Incline DB Incline Press, 3x15-20 (6:05) 3b. Wide Neutral Grip Lat Pulldown, 3x15-20 (6:45) 4a. Hammer Strength Decline Press, 3x15-20 (7:15) 4b. Hammer Strength Seated Row, 3x15-20 (8:05) 5a. Neutral Grip Seated Concentration Curl, 10x10 (8:22) 5b. Rope Tricep Pushdown, 10x10 If you enjoyed this video please feel free to leave a like or comment, and share it with your friends! Subscribe for more! Receive workouts, technique tips, and exclusive discounts right here → http://bit.ly/GetNotifiedFitnessCulture FITNESS CULTURE TRAINING → http://bit.ly/2MosUqF FOLLOW US → https://www.instagram.com/fitnessculturetraining https://www.facebook.com/fitcultprogramming/ https://www.instagram.com/jacobhutton1/ https://www.instagram.com/stevecook/ SUBSCRIBE → http://bit.ly/FitnessCultureSubscribe'
Tags: fitness culture , chest workout , athlete , power , muscular endurance , Steve Cook , jacob hutton , swole , fitness programming , best workouts , gain strength , best upper body workout , grow upper body , muscular upper body , gain power , workouts in gym
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