This fall, we are focusing on strength gains. Read on and learn:
- How and why we are focusing on strength training
- The weekly training schedule
- How to make the classes fit your individual needs
Strength Training
Our bodies adapt to stimuli.? Resistance training offers our bodies a variety of possible stimuli.? This table lays out the different outcomes of different programming:
| 1-6 reps/set 85-100% of 1RM | Increase the strength of existing muscles and some collateral muscle growth, stability and endurance |
| 7-15 reps/set 65-85% of 1RM | Increase muscle size with secondary strength, stability and endurance gains |
| 15+ reps/set Below 65% of 1RM | Increase endurance and stability with secondary hypertrophy and minimal strength gains |
Our overarching strength programming goal is to offer everyone safe opportunities to get stronger. Focusing on only one type of weightlifting all year long is not as effective or as safe as shifting focus occasionally. When we make intentional shifts in training focus over various periods of time, we call that “periodization”.?
Shifting Focus: Periodization
Lifting relatively heavy weights a small number of times is the best way to gain strength. But, lifting heavy all the time is not the safest way to lift. We also tend to stop seeing strength gains when we focus only on heavy lifting.
This year, we took a few months to focus on mobility and stability. This allowed our joint and muscle tissues to recover from previous heavy lifting. We also created a strong foundation for future training.
We have spent the last few months focused on hypertrophy or muscle building. That’s what all those loooong sets were about. Gaining muscle tissue has many benefits. It further prepares us for future strength gains.?
Now, we are ready to focus on strength gains. That means we will lift heavier weights for fewer reps than any other time of year. That also means we will turn away from some other modalities of training for the time being. This narrow focus will help us to make significant progress.
Having a year-long training schedule that shifts our focus around gives each aspect of building ability and capacity a season. This approach is safer and leads to more progress overall than training with the same focus or lack thereof all year long.
Weekly Training Schedule
Between now and the new year, we will focus on increases in strength for all our major muscle groups and lifts. Our weekly schedule will focus on a few major lifts with a wide variety of accessory work mixed in to ensure we maintain overall balance.
| Mon | Tue | Wed | Th | Fri | Sat |
| Bench + DL | Glutes!!! | Clean + Jerk | Back Squat | Variety STR | Strict Press |
Make It Work For You!
There are many possible reasons you might not want to lift heavy right now or on certain days:
- You are newer to these movements and need to focus on safe technique
- You are recovering from an injury
- You need to adjust your focus for specific, non-strength goals
- You require limited stress to your body
- High intensity strength training does not feel right for you right now
In that case, you always have the option to make the training work for you. You can continue to train with lighter weights at higher volumes. Your coaches will support you in making changes that fit your needs. Here is what that could look like:
- Choose an alternative lifting scheme sometimes.
- Attend days or classes (such as Olympic Lifting or Advanced Skills) that are not as focused on heavy lifting when possible.
- Choose alternative exercises as long as it does not interfere with the class. Lots of people do their Physical Therapy or choose alternative exercises when a specific exercise doesn’t work for them.?
We look forward to being with you on each step and rep of this journey toward a stronger, more resilient you.
REGISTER FOR THE FALL CHALLENGE!!!
Your feedback makes our programming better. Please share your ideas and experiences any time.
Solcana Fitness 