Danny O’Dell’s

Explosivelyfit Training News

Strength and power knowledge

15-July-2008

ISSN: 1550-2643: Library Of Congress, Washington D.C.,

Welcome to this edition, I hope you enjoy the contents.

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Topic discussed:

Economy and training effort-they are compatible-continued

Exercise order

Another mistake many make is beginning with the mirror exercises such as the nearly useless bicep curl. Unless you are a grappler or a football lineman then the curls are just a waste of time. Concentrate on the larger groups of, and I almost hate to say the word, as it is so overused today, ‘functional’ muscles (All muscles are functional). I mean the muscles that actually help develop the body in a symmetrical fashion and positively contribute in a meaningful way to improved appearance or sport performance. Large groups include the shoulders, chest, upper and lower back, the abdominal region, and the legs, front and rear, including the calves.

Pick a major movement for each of these muscle groups then add in an accessory exercise for four to five sets of eight to twelve repetitions and make no doubt about it you are set to get strong.

Hint: Do the large muscles first (unless pre-exhausting) then the smaller ones to avoid fatigue and lack of energy to continue with the larger groups.

Rest periods

Your goal will determine the amount of rest taken between each exercise set. For instance if you are working on gaining maximum strength, in the 75-90% intensity range then the rest periods will be from two to five minutes in duration. The work to rest ratio is figured this way: If you work out for ‘X’ amount of time then your rest period will be ‘X’ amount of time depending on the intensity level. These are determined by the percentage of the 1 RM. The higher on the percentage scale the longer will be the rest period.

Duration of the exercise session

Keep it under fifty to sixty minutes. Marathon exercise sessions simply mean the intensity is too low, the gabbing is too high or the gym is too crowded. In all of these cases, the answer is CHANGE.

• Change the intensity to a higher level at least 80% 1RM and above if strength is the goal-see following section
• Change the talking to exercising
• Change gyms

Volume and intensity 

Use one or both of these charts as an aid in planning your workouts. For instance, if strength is your goal then the repetitions will be in the five to eight ranges. Size increases will see repetitions in the nine to twelve brackets with minimal rest between sets.

Load and repetition recommendations adapted from the National Strength and Conditioning Association Essentials of Strength Training and Conditioning, Baechle, T. R. and Earle, R. W. Human Kinetics, 2000

Load and repetition recommendations adapted from Serious Strength Training, second edition, Tudor O. Bompa, PhD, Human Kinetics 2003

Each authoritative source cites load based upon the percentages of one repetition and relative to ranges of repetitions, which have been shown to be most favorable to achieving the particular goals of the session. With the exception of the suggested repetitions listed in the ‘hypertrophy’ portion of the NSCA and the ‘low’ of Bompa’s charts both share similarities across the board.

By following a sensible program with a schedule, that you are comfortable with you will make progress and not have any guilt feels about sticking to it at the end of the day.

Questions or comments are always welcomed just send me a note. I can be reached at Danny@explosivelyfit.com

That’s all for this time. I hope your training is going well and wish you happiness in your life.

Stay strong, and remain passionately committed to your hearts chosen path.

By Danny M. O’Dell, MA. CSCS*D

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