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Improving your sports performance: the training program

Improving your physical abilities to get a good physique goes through training planning, which must be cycled properly so that the work you put in is not useless or, worse, counterproductive. Whether developing strength or developing endurance (the two defining physical abilities in strength training and, by extension, bodybuilding), these two abilities must be improved in the correct order, always keeping in mind mind the sporting goal you have set for yourself. We remind you that if you started with a weight gain, you must develop strength and then endurance. If you only plan to build muscle endurance or want to burn fat, PTO won’t be necessary. On the other hand, you should always keep a place for strength training in your training program because hypertrophy increases endurance capacities.

The training program to develop strength

In this program, everything happens in the weight room. We will teach you how to train to get stronger.

Increase your strength in the bench press

We are going to give you some rules to follow to develop your strength, which are valid for all polyarticular exercises (squat, deadlift, rowing bar bent over, dips, etc…)

RULE #1

Calculate your max bench press. Indeed, to find more quickly the loads to develop in your program, you need to know your maximum strength. Rather than attempting a maxi during a session (where you risk injuring yourself), you can calculate your maxi from the Berger Table :

Shepherd's table calculate your maxi

This calculation is valid for all the basic movements on which you want to calculate your maximum.

RULE #2

Do sets of 2 to 5 reps. Do not get into sets of 10, which will not recruit enough fast fibers.

RULE #3

Take at least 2 minutes of rest between your sets. The more the number of repetitions is reduced, the more the rest time must be increased.. From sets of 4 reps, take 3 minutes of rest. 3 reps, 4 minutes. 2 reps, 5 minutes.

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RULE #4

Take the time to warm up. You will engage your muscles in an effort that is extremely taxing for them and for your joints. If you are not properly warmed up, you risk a serious injury. A torn muscle can no longer gain strength.

RULE #5

Fully recover between sessions. To gain strength, the muscle must have fully recovered before it can be used again. For this, respect at least 72 hours before reworking the same muscle group. Above all, do not do the bench press every day to progress faster. Also, consider consuming BCAAs or special recovery formulas containing BCAAs, creatine and glutamine. Recovery HT from the Eiyolab brand is the ultimate recovery product for optimal strength.

RULE #6

Leave your ego in the locker room. Depending on your weight, your level and your morphotype, the PTO will be specific to you. If your maximum is 60kg and you can develop 80kg after 6 weeks of the program, your progress will be exceptional. If your neighbor does 10 reps at 100kg, don’t envy him. What matters is your progress. Where you come from and where you’re going is all that matters.

RULE #7

Bet on the explosiveness. The speed of execution has a significant effect on the power take-off. Every two sessions add a few explosive series at the end of the session, at 50% of your maximum. Speed ​​recruits motor units that develop strength very efficiently.

The training program to be stronger in the bench press

Alternate these two sessions, from one week to another.

SESSION #1

Warming up : 10 minutes of rowing
Upmarket :
One set of 20 reps, 30 seconds rest
One set of 15 reps, 45 seconds rest
One set of 12 reps, 1 minute rest
One set of 8 reps, 3 minutes rest
Actual work
3×5 reps – 3 minutes
1 set of 8 explosive reps, at 50% of your 1MR – 2 minutes
1 set of 10 explosive reps, at 35% of your 1MR – 2 minutes
1 set of 12 explosive reps, at 30% of your 1MR

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SESSION #2

Warming up : 1 minute rowing
3×12 reps – 1min30 rest
Then
1 set of 6 reps – 2 minutes
1 set of 5 reps – 3 minutes
1 set of 4 reps – 3 minutes
1 set of 3 reps – 4 minutes
1 set of 2 reps – 5 minutes
3 sets of 12 explosive reps, with the slap (pause, the bar resting on the bottom of your pectorals) – 3 minutes of rest

The training program to develop endurance

Two types of stamina

Fundamental Endurance

It corresponds to a long duration low intensity work. It improves the functions of mitochondria (the powerhouses of cells) and therefore increases their ability to store glycogen. This is a real plus in bodybuilding, because red fibers (slow fibers) have difficulty metabolizing carbohydrates if they are not trained properly. Fundamental endurance increases VO2Max (the maximum flow of oxygen used during exercise) and also helps to oxidize fat better.

The split

It’s a high-intensity effort, followed by a low-intensity phase (the recovery time). This effort is cyclical and consists of phases of acceleration and phases of deceleration. The fractionated increases what is called “the anaerobic threshold”, that is to say the moment when the fibers can no longer rely on oxygen to supply themselves with energy. At this time there is an accumulation of lactic acid. Interval training increases VO2Max and aerobic capacity.

To increase your endurance, you must both increase your VO2Max and your aerobic capacity.. To do this, you should divide your training plan into two parts: a fundamental endurance cycle, followed by an interval cycle, lasting 3 weeks each.

Calculate its maximum frequency

Maximum rate is the maximum number of beats the heart can produce in one minute. It is a variant that is calculated either by stress tests on the track or indoors, but it can also be calculated as follows:

For women: 226 – age= Maximum frequency
For men: 220 – age= Maximum frequency

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This amounts, for a 20-year-old woman: 226-20 = 206 beats per minute
For a 20-year-old man: 220-20: 200 beats per minute

The training program to increase your endurance

Stage 1: 3 weeks

WEEK 1: 2 SESSIONS PER WEEK
Warming up
: Gentle stretching, jogging or brisk walking for 5 minutes, at 50% of its maximum frequency.
Actual work : 30 minutes at 60-75% of maximum frequency

WEEK 2: 2 SESSIONS PER WEEK
Warming up
: Gentle stretching, jogging or brisk walking for 5 minutes, at 50% of its maximum frequency.
Actual work : 45 minutes at 60-75% of maximum frequency

WEEK 3: 2 SESSIONS PER WEEK
Warming up
: Gentle stretching, jogging or brisk walking for 5 minutes, at 50% of its maximum frequency.
Actual work : 60 minutes at 60-75% of maximum frequency

Stage 2: 3 weeks

WEEK 1: 2 SESSIONS PER WEEK
Warming up
: jogging or brisk walking for 5 minutes, at 50% of its maximum frequency, then, for 5 minutes, do side and front sweeps, quite explosive.
Actual work : 1 minute of acceleration, up to 90% of the maximum frequency, followed by 1 minute of deceleration, up to 75% of the maximum frequency. Duration: 30 minutes

WEEK 2: 2 SESSIONS PER WEEK
Warming up
: jogging or brisk walking for 5 minutes, at 50% of its maximum frequency, then, for 5 minutes, do side and front sweeps, quite explosive.
Actual work : 2 minutes of acceleration, up to 90% of the maximum frequency, followed by one minute of deceleration, up to 75% of the maximum frequency. Duration: 40 minutes

WEEK 3: 2 SESSIONS PER WEEK
Warming up
: jogging or brisk walking for 5 minutes, at 50% of its maximum frequency, then, for 5 minutes, do side and front sweeps, quite explosive.
Actual work : 3 minutes of acceleration, to 90% of the maximum frequency, followed by 2 minutes of deceleration, up to 70% of the maximum frequency. Duration: 45 minutes

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