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admin | Boot Camp Training Routines | 31.05.2015
Only relatively few athletes require significant muscle mass and bulk whereas maximal strength is an important fitness component even for classic endurance-type sports.
The main objective of maximal strength training is to increase the highest level of force an athlete can generate.
Maximal strength weight training programs are the only form of training that activates a large number of fast twitch motor units and improves muscle synchronization between the agonists and antagonists - so antagonists don't oppose the movement (1). These neuromuscular adaptations plus increases in maximal strength can occur with little or no increase in muscle hypertrophy.
In order to develop maximal strength, relatively heavy loads must be used - greater than 85% one repetition maximum (1RM). Weight training programs designed for maximal strength development should follow a suitable period of basic strength training.


While weight training programs for maximal srength are not as sport-specific as later phases of training, they should still consist of exercises that work the prime movers in the sport or event. Unlike the vast majority of hyped-up information you'll find on the Net, my program is based on proven, fully-referenced scientific research. Here's the legal bit - please read this disclaimer before starting any football strength training program. The volume of work in a hypertrophy phase tends to be higher than in any other phase of football strength training. You must convert any gains in strength into sport-specific power if you want to dramatically improve your performance on the field.
If you need to increase your size and lean weight, you should first follow a hypertrophy program.


You should take advice from a qualified coach or certified strength and conditioning trainer before you attempt any weight lifting routine. And make sure to read the 12-month football strength training article which plugs everything into a complete plan.




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