Method intensities I. The main objective is the large increase in strength without significant hypertrophy.
Intensity: 90-100% of RM. Series: 4-8 series. Repetitions: 1-3 repetitions. Pause: 3-5 minutes. Execution speed: maximum or explosive.
This method, not recommended for beginners, because it causes overload in the nervous system and causes a very high fatigue, addition to risk of injury. A point to note is that methods should be combined with medium loads.
•
Method of maximum intensities II. The main objective is the significant increase in strength with some hypertrophy and improved intramuscular coordination.
Intensity: 85-90% of RM. Series: 4-5 series. Repetitions: 3 to 5 reps. Pause: 3-5 minutes. Execution speed: the maximum possible.
This method is not recommended for beginners. Keep in mind that this method, like the above, methods must be combined with medium loads.
•
Method repetitions I. The main objective is to increase maximal strength with hypertrophy average.
Intensity: 80-85% of RM. Series: 3-5 series. Repetitions: 5-7 repetitions. Pause: 3-5 minutes. Execution speed: medium or high.
This method can be used with beginners, but without reaching the maximum of repetitions.
1
•
Method repetitions II. The main objective is the development of maximum strength with high hypertrophy.
Intensity: 70-80% of RM. Series: 3-5 series. Repetitions: 6 to 12 repetitions. Pause: 2-5 minutes. Execution speed: medium or high.
It is a method for development of muscular hypertrophy. In advanced athletes, this method has little application.
•
Method repetitions III. The main objective is the general conditioning of muscles and tendons in preparation to support more demanding loads.
Intensity: 60-75% of RM. Series: 3-5 series. Repetitions: 6 to 12 repetitions. Pause: 3-5 minutes. Execution speed: medium.
Method for beginners, young people or athletes who do not need the important strength development.
•
Method Pyramid. The main objective is combine the strength and hypertrophy.
Intensity: 60-100% of RM. Series: 7-14 series. Repetitions: 1 to 8 repetitions. Pause: 3-5 minutes. Execution speed: medium to high.
This method has two variants: o
Simple pyramid: you start with the low level of intensity, doing more reps and reach the maximum level of intensity doing fewer repetitions.
o
Double Pyramid: start from a certain level, you get the most chosen progressively decreasing repetitions and back down the level also increasing the repetitions.
2
•
Pure concentric method. The main objective is to improve the strength through a strong nerve activation and improved explosive power.
Intensity: 60-80% of RM. Series: 4-6 series. Repetitions: 4 to 6 repetitions. Pause: 3-5 minutes. Execution speed: maximum or explosive.
This method works only on the phase of "shortening of the muscle", avoiding stretching or eccentric phase. Its application is encouraged during the three weeks prior to the competition.
•
Method of contrasts. This method uses currents (loads) high and low in the same session and even different types of contraction. When working with this method, is not convenient use technical actions in the exercises without overloading that could deform due to fatiguing effect of high loads. For Perez Caballero (2003), the classic method is to perform contrasts:
- Series with large loads (6RM 80%) in combination with light loads (sets of 6 reps with 40-50% 1RM).
- The two types of series should be run at the maximum possible speed. In addition, Pérez Caballero (2003), notes that contrast methods can be worked:
- Making a pause between load changes. - Moving from the highest to the lighter load tirelessly in the same series. - Perform first all repetitions with high loads and then after a pause perform all the reps with lighter loads. This method improves the power strength at light loads and maximum strength at high loads. This method of training young athletes or beginners in strength training is not recommended. (Pérez Caballero, 2003)
Recommendations that can be made with the method of contrasts according Pérez Caballero (2003):
•
Combining maximum efforts (90-95% 1 RM) with dynamic efforts (30-50% 1RM). The latter are due to perform at maximum speed.
•
Combining maximum efforts with repeated efforts (including loads between 60 and 80% of 1RM).
•
Combine repeated efforts (60-80% 1RM) with dynamic efforts.
3
González Badillo, J. J. y Gorostiaga, E. (1995). Fundamentos del entrenamiento de la fuerza. Aplicación al alto rendimiento deportivo. Barcelona: Inde.
Pérez Caballero, C. (2003). Metodología y valoración del entrenamiento de la fuerza. Gabinete de Planificación y Control del Entrenamiento del Servicio de Actividades Deportivas. Murcia: Universidad de Murcia.
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