I recently posted about going back to basics for a short period with my training. This was a chance to rebuild some movement patterns and break myself back into training. However, I won’t spend a huge amount of time here as I need slightly different stimuli to continue progression. One of the main reasons for this is that I have a good number of years training under my belt. While I do not consider my self “experience” in the grand scheme of things, my process getting strong will be slightly different to that of a novice.
Inexperience and Novice Athletes
Being strong is essentially the ability to produce high forces. However, other factors such as rate of force development, velocity and neuromuscular control play important roles. Building a strong base of motor control and coordination within basic movement patterns should be the goal with any beginner.
From here the training can shift from neural adaptations towards muscular ones. Because of this, it may be a good idea to limit the amount of high power type training to begin with. Exercises such as jumping and bounding may be avoided, until adequate control in the basic movement patterns is shown. I’m not saying they should be completely disregarded, they should simply only be used when the athlete is ready.
Youth athletes may be a good example of where this is important to performance. Movement patterns ingrained from the start can allowed for safe and structured play to occur.
Experienced and Strong Lifters
The stronger an athlete gets, the harder it is to progress further. Shifting towards power type training may provide a new stimulus that prevents plateaus. High level of strength (both neural and muscular) means the maximum benefit of power type exercises can be achieved.
Why not try incorporating a short plyometric circuit after your warm up. It can act to potentiate and activate the muscles prior to heavier lifting.
Gradual Progression When Getting Stronger
Getting stronger doesn’t just mean training maximal strength all of the time. While it may be slightly more straight forward for beginners and youth athletes, the incorporation of power type training can lead to maximal gains. As a Strength Coach in Richmond, gradual progression through strength training and power type exercises are a key foundations to the sessions I run.