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admin | Ripped Workout Plan | 06.11.2013
These sample weight training programs are designed to develop increased muscle mass and lean weight.
While bodybuilding may still dominate many sport-specific strength training programs, in reality it is only suitable for a small number of athletes and should only make up a portion of the overall conditioning program. Athletes that can benefit from a phase of hypertrophy training include shot putters, rugby players, heavyweight wrestlers and linemen in football. Whilst these hypertrophy weight training programs increase muscle and mass, they do not result in the nervous system adaptations that occur with maximal strength training - such as increased recruitment of fast twitch fibers and better synchronization of the muscles involved in the action (1).

To this end, a phase of hypertrophy training should be followed by a phase of maximal strength training before finally being converted into sport-specific power or muscular endurance. 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).
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. Hypertrophy training for sport on the other hand aims only to increase the size of the prime movers, saving time and energy for other modes of training.

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