22/10/2023
In the past four weeks, I've been dedicated to helping The Fitness Rooms community build a solid foundation in muscle endurance, strength, work capacity, and technique, laying the groundwork for their upcoming strength training block.
Unlike generic exercise classes found in commercial gyms catering to the masses, our approach is meticulously tailored for the dedicated few.
During what’s called the Accumulation Phase, we emphasised volume, focusing on building a robust base of strength and endurance. Through carefully curated exercises, we enhanced work capacity, gradually intensifying each week.
We used techniques such as Repeated Effort and TEMPO Training, performing a number of controlled sets with moderate weights, keeping the muscle under the te tension to promote muscular endurance and hypertrophy.
We delved into Dynamic Effort training, enhancing technique and preparing for more intense lifts. This method involved lifting weights swiftly, focusing on speed and power using submaximal weights with maximal force, refining the muscle's ability to generate rapid force. This meticulous preparation has readied their bodies for the challenges ahead.
Now, we move into the Intensification Phase, incorporating the potent technique of Max Effort Training. This isn’t just a workout; it's a journey toward becoming the best you can at lifting weights.
