Maximal strength and frequency in a microcycle

[koryodan]

Hi,

I am starting a new strength training programme and needed some advice in regard to frequency of sessions.

I do Taekwondo and I am aiming at improving the maximal strength in my legs. However I want to do this without increasing too much body mass so I can still stay within my weight catagory for competition. As stated in Sports of Science Training maximal strength can be performed doing 4-6 reps without considerably increasing mass.

What I really want to know is how many times a week or in a microcycle should I perform a maximal strength workout? Currently in my programme I am looking at 2 or possibly even 1 session a week. I just wanted to know if it is possible to do 1 session a week without losing gains from the last session.

In Sports of Science training it recommends not doing maximal strength work more than 2 times a week but I just want to clarify this.

One more question I have is to ask whether it would be advisable to perfom isometric stretching after a maximal strength workout? Or would it be better to leave this to after my strength endurance workouts?

Any help from anyone would be greatly appreciated.

[dragon]

I made great gains in strength using one work set of 3-5 reps followed by a back down set of 90% of my work set.
I did 2 strength workouts per week(upper body/lower body).
If you can get hold of a copy of Power To The People by Pavel Tsatsouline that describes strength workouts(techniques,frequency,etc) in great detail but is mainly intended for people who wish to gain pure power/strength.His latest book,Beyond Bodybuilding also describes workouts,exercises selection,frequency,etc for gaining power/strength in other fields(military,boxers,MA,etc).
I,personally would also recommend sport specific strength training too.
A gain in strength performing the squat doesn't have to mean you have gained power during your kicks.
Performing isometrics after your strength workout should be fine.

Dragon.

Dragon.

[koryodan]

Hi Dragon,

Thanks for the reply. I have read a lot of your reply's in the past and found them to be very useful. I will look out for Pavel's books. I do alot of sports specific Taekwondo kicking exercises and drills for both strength and strength endurance throughout my weekly workout. I am a great follower of the vegitative/neuromuscular system ideal as shown in Mr Kurz book Science of Sports Training, so i try to stimulate these on opposing days.

The maximal strength session that I do, using general exercises such as squats and lunges, is for an overall general strength workout. I do this mostly in the general preparation phase of the macrocycle.

I just wanted to be sure that doing 1 session a week for my lower body maximal strength would be enough. I dont want my strength to stagnate or lose any of the benefits of supercompensation because the strength sessions I have done have not been frequent enough.

I also cant see any problem with doing isometrics after this workout but I just want to make sure that doing two different types of strength exercises after each other isnt counter productive and may lead to for example, over training. I have read Mr Kurz books carefully but I dont profess to be anywhere near an expert, so thats why I am asking.

Can any one else clarify my questions from my initial post. Mr Kurz your views would be greatly appriecated.

[Thomas Kurz]

I just wanted to be sure that doing 1 session a week for my lower body maximal strength would be enough. I dont want my strength to stagnate or lose any of the benefits of supercompensation because the strength sessions I have done have not been frequent enough.

I also cant see any problem with doing isometrics after this workout but I just want to make sure that doing two different types of strength exercises after each other isnt counter productive and may lead to for example, over training

I do all my strength exercises for the lower back and legs in the same workout, twice per week. If I do them less often I lose strength within a few weeks. I do my isometric stretches for legs in the same workouts. Also, read my answer to Kit in forum Power and Jumping Ability.

[koryodan]

Hi Mr Kurz.

Thanks for clarifying that point for me. I can get started straight away.

Thanks also to Dragon.

[koryodan]

Hello once again everybody,

Mr Kurz I just wanted to clarify something.

I do WTF Taekwondo. I am combat sport practitioner who must try and stay within a certain distance of my weight catagory: -58kg fly weight. The last thing I want as a part of my strength training is to encourage large amount of muscle mass gain! However I am wanting maximal strength and power gains in my general strength training exercises and I am unsure what to do.

In my previous strength training, my strength and conditioning coach (university coach) suggested I do strength exercises such as squats, deadlifts etc, but at a weight which allowed me to do upto 12 repetitions (Moderately Heavy Resistance) page 147.

Now in my understanding after reading pages 147 to 152 this is the ideal way to encourage hypertrohy and in turn muscle mass growth (page 152, Matveyev [Matveev]) Whereas at the end of page 151 it is suggested by Matveyev [Matveev] that resistance that allows 4-6 repetitions encourages hypertrophy that is confined to the fast twitch fibres and doesnt considerably increase mass. As a part of this I have been doing my general exercises with resistance that allows 4-6 repetitions (Heavy Resistance).

Is this the right way if I want to improve my maximal strength and avoid muscle mass gain? Should I be doing even less repetitions with greater resisitance?

Thanks for all of the help so far, my training is going very well.

Any suggestions from anyone else would be appreciated.

Koryodan.

[dragon]

For strength with no muscle gain i usually use 3-5 reps.
I find the sets important too.If i use a high volume of sets i can still gain muscle with low reps.For strength purposes i keep sets low(about 2 work sets).


Dragon.