This site is dedicated to providing current information and resources to coaches and aspring athletes. The question and answer section is a forum for you to ask the expert a question on training. Be sure to check out our other resources like the articles section and the lifting technique section.
Q. |
My question is this: how much strength training does one need to maintain strength during the competitive season?
Thanks, and I look forward to your response.
|
| A. |
Many coaches are fearful of lifting weights through the competitive season because they are concerned about overtraining. I have to say that this opinion is largely unfounded and is usually held because coaches try to accomplish too much in the weight room. Evidence suggests that strength qualities begin to decline after 10 days of not lifting and this can adversely affect performance. In terms of loading parameters I usually recommend lifting once every five to seven days. This workout should be comprised of the minimum stimulus required to maintain strength and muscle mass. This is usually two to three hard sets with the load somewhere between 5 and 8 RM. I usually perform one exercise per muscle group. For example, if one was to maintain lower body strength, he or she could perform the following:
Split Squat W/U:6 reps @ 75% of 6RM
WORKING SETS: 2x4-6RM |
| |
|
Q. |
I am in the middle of a hypertrophy phase and I am not gaining any muscle. Do you have any tips for me? |
| |
|
A. |
Without having seen you it is very hard for me to give you a lot of advice. I will say this: the two biggest errors athletes make during a hypertrophy phase is overtraining and poor nutrition. To avoid overtraining, I would suggest that you keep the volume to 8-10 sets per body part. In terms of nutrition, make sure that you are eating every 2 hours, that every meal contains some protein, and stay away from processed foods. Good luck with your training. |
| |
|
Q. |
I am a 19 year old volleyball player. I weight 145 pounds and I am 6 foot 2 inches. My maximum squat is about 200 pounds. I want to imrpove my vertical jump. Do you have any suggestions? |
| |
|
A. |
There are many methods to increase leg power and ultimately vertical jumping ability. Some of these methods include plyometric training, a combination of maximal strength training and plyometric training and lifting lighter loads with maximum velocity. Also, judging by your question, I would say that your strength to mass ratio is poor. If you want to improve your vertical jump you may want to consider improving your maximal strength. Many athletes your age spend too much time doing agility exercises and plyometrics and not enough time on qualities such as hypertrophy and maximal strength (by the way, I am not saying agility training and plyometrics are bad!). Before you try any of these methods I would suggest you find a qualified strength coach in your area who can assess your needs and design an appropriate strength training program. |
| |
|
|
Click here if you have a question for Matt Jordan:  |
