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By Charles Staley, B.Sc, MSS
Director, Staley Training Systems
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Maximal strength (MxS) is defined
as the maximum amount of force one can produce irrespective
of time or bodyweight.
The qualifiers "time"
and "bodyweight" distinguish MxS from power and
relative strength, respectively.
MxS is perhaps the core quality
that all individuals should be concerned with, because it's
acquisition is the fastest route to all other motor qualities,
including relative-strength, speed-strength, strength-endurance,
speed, and speed-endurance.
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To a lesser degree, MxS improvements
also lead to higher levels of aerobic fitness, agility, and dynamic
mobility. And to point out a sadly-overlooked fact, MxS development
is a precursor to lean-mass gains, since fast-twitch motor units
have much greater capacity for hypertrophy than do Type I MU's.
And needless to say, all MU's must be recruited before they can
be trained.
Traditional MxS training involves
the use of maximal or near-maximal loads, typically 90% of 1RM and
above. The maximal-load method has validity and a proven track record
for results. However, load is only one-half of the equation, since
it is tension- not load- that provokes anatomical adaptations leading
to MxS improvements. These adaptations include improved inter- and
intra-muscular coordination, as well as more efficient rate-coding.
Tension of course, is the offspring
of load and speed. High loads, performed at (unavoidably) low speeds
produce high tensions- that's a given. Less appreciated however,
is the fact that moderate loads, moved at high speeds, also lead
to high tensions. So as it turns out, there are two distinctively
different methods that can be employed in your quest for MxS. Given
what we know about the importance of variety for the sake of preventing
physical and psychological stagnation, why not employ both methods?
Here's how you can do just that:
Set up two training sessions per week
for a compound lift you'd like to improve. Any of the three power
lifts are good candidates, as are the Olympic lifts.
The "A Session"
The first session (which we'll call
the "A Session") features the performance of (up to) 14
sets of 2 reps, using a 4RM load, resting exactly one minute between
sets. As an illustration, if your 4RM on a deadlift is 352 pounds,
that's your working weight. First perform your warm-up sets, and
then set your stopwatch for 15 minutes. Every 60 seconds, perform
a set of 2 reps, moving as explosively as possible during the concentric
phase.
During this first A Session, one of
two things will happen- either you'll hit your 14 sets, or you won't.
If you fail to complete 14 doubles (let's say you got 11 doubles
and a single), the next time out, you try to get 12 or more doubles.
Continue this procedure until you manage to complete 14 sets of
2.
If you (or once you) do manage to
complete 14 sets, the next time out, add 5 pounds or 5% (whichever
is less) to the bar, wipe the slate clean, and start over.
The "B Session"
The second session (which we'll call
the "B Session")
Involves heavier loads- 2RM to be
specific. You'll perform (up to) 7 sets of 1, using a 2RM weight,
resting 3 minutes between sets. As an illustration, if your 2RM
on a deadlift is 374 pounds, that's your working weight. First perform
your warm-up sets, and then set your stopwatch for 15 minutes. Every
3 minutes, perform one rep, moving as explosively as possible during
the concentric phase.
During this first "B Session,"
one of two things will happen- either you'll hit your 7 sets, or
you won't. If you fail to complete 7 singles (let's say you got
5 singles and a missed attempt), the next time out, you try to get
6 or (hopefully) 7 singles. Continue this procedure until you manage
to complete 7 sets of 1.
If you (or once you) do manage to
complete 7 sets, the next time out, add 5 pounds or 5% (whichever
is less) to the bar, wipe the slate clean, and start over.
Troubleshooting:
- If you're not sure what
your 2RM or 4RM weights are, err on the side of conservatism-
the system will self-adjust
- If you performance decreases
for any reason, use the 5/5 rule in reverse: next time out,
reduce the load by 5 pounds or 5% (whichever is greater),
wipe the slate clean, and start over.
- Pain is bad. Respect your
body.
- If you really want to get
the most from this program, consider a recovery booster
such as Prime
from USP Labs (hey- it's working for me!)
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Speed And Load- The Fastest Way To Huge Gains in Maximal Strength!
In addition to the simple fact that
you've now introduced more variety into your training, you're also
attacking the MxS equation from both angles. The improved speed
you acquire on your "A Sessions" will contribute to strength
expression during your "B Sessions." In turn, your newly-acquired
strength will improve your rate of force production on your "A
Sessions."
MxS training is a drain on all of
your recuperative mechanisms, but fortunately, this two-sided approach
provides the perfect amount of contrast to facilitate recovery.
Try this approach on your favorite
lift for 6 weeks and tell me how it went. I know you'll be pleasantly
surprised.
About The Author
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His colleagues call him an iconoclast,
a visionary, a rule-breaker. His clients call him “The
Secret Weapon” for his ability to see what other coaches
miss. Charles calls himself a “geek” who struggled
in Phys Ed throughout school. Whatever you call him, Charles’
methods are ahead of their time and quickly produce serious
results. His counter-intuitive approach and self-effacing
demeanor have lead to appearances on NBC’s The TODAY
Show and The CBS Early Show.
Currently, Charles competes
in Olympic-style weightlifting on the master’s circuit,
with a 3-year goal of qualifying for the 2009 Master’s
World Championships.
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Learn More
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