Maximal Strength Training
TO IMPROVE W.O.D. TIMES AND OBSTACLE COURSE RACES
By Coach Joe Riggio MS CSCS
TO IMPROVE W.O.D. TIMES AND OBSTACLE COURSE RACES
By Coach Joe Riggio MS CSCS
Why Develop Maximal Strength?
Maximal Strength is the bases for all other facets of muscular abilities. The more maximally strong you are the greater force one is able to generate the more speed and explosive ability that person will have…as long as their body composition is reasonable. Also the road to becoming strong requires a great deal of heavy resistance training with a lot of strain for longer periods of time due to the slow nature of heavy max lifts. Over time this will greatly improve muscular endurance, and the mental toughness needed to push through grueling workouts.
Maximal Strength is the bases for all other facets of muscular abilities. The more maximally strong you are the greater force one is able to generate the more speed and explosive ability that person will have…as long as their body composition is reasonable. Also the road to becoming strong requires a great deal of heavy resistance training with a lot of strain for longer periods of time due to the slow nature of heavy max lifts. Over time this will greatly improve muscular endurance, and the mental toughness needed to push through grueling workouts.
The best example I can give you is this: If an athlete wishes to improve their 1mile run, or their 1000m row times they will often increase the volume of that particular activity…IE running say 3-5 miles or rowing 2000-3000m at a time. However if they strength train and become more maximally strong developing greater muscular strength, power, and endurance doesn’t it make sense that they would be able to run/row harder and faster for greater periods of time? Of course they will! Improvements in the muscular systems will always translate to greater aerobic ability but improvements in aerobic ability rarely translate to improvements in strength.
Incorporating Max Effort Strength Training into your CrossFit (HIIT) Style of training for athletes, CrossFitters, and casual weekend warriors, maximal strength is a relative term. Rarely are they pushing themselves to the MAX of their strength ability for long enough periods of time to master the technical aspects of the main lifts to reach their true strength potential. This inherently leads to lack of overall improvement in their athletic abilities. The core lifts for developing maximal strength are as follows: The Squat, dead lift, bench press, and overhead press. These exercises have many variations that can be treated a separate exercise to hit a max with on a regular bases. Try incorporating these lifts into your weekly routine on a rotating bases where you either hit a 5,3, or 1 rep max in a three week wave cycle.
CLICK EXAMPLE BELOW TO EXPAND
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