triceps extensions
This is the first of what I foresee as a long series of articles that will simply focus on training routines. The routines are based on what I feel are four distinct aspect of training that work together to build strength. As I give a brief overview of the four methods, you may feel that one method is superior to the others for building strength, which is fine, but in regards to myself, my progress seems more consistent when I utilize all four methods which I call training systems.
Since there are four basic training methods that will be discussed for building strength, I refer to the overall method as System 4 Training. It is designed to provide a highly flexible set of training variables that also provide an endless series of training variations. These variations can be adapted to fit your training needs or preferred style of training. To start with, I will list the four training systems along with the physical qualities that they enhance. The four training systems include:
- Force and frequency training
For developing:
*Speed
*Rapid force development
- Half Set Training
For developing:
*Strength
*Speed
*Muscle size
- Heavy Rep Training
For Developing:
*Strength
- Marker Rep Sets
For developing:
*Strength
*Muscle size
Strategies for System 4 Implementation
These 4 training systems can be implemented by using different training strategies that form routines and training cycles. Let’s take a look at the strategies.
- The first strategy is to integrate all four training systems into a single workout.
- A second strategy is to focus on just one training system at a time within a workout, or within a week, or within a training block of several weeks.
- A third strategy is to use different combinations of two or three training systems per workout.
- A fourth strategy is to use a combination of the first three strategies.
Integrating All 4 Systems into a Single Workout
Since the first strategy is to integrate all four training systems into a single workout, I will address this strategy first. In spite of what many teach about strength training, I find that incorporating several types of training into a single workout to be very effective if it is applied correctly. Correct application means that each training system is done using the right amount of sets and reps with the right amount of weight, the right training intensity and the right training frequency.
The Basic System 4 Routine
The most basic system 4 training routine is based on a pre-established amount of sets and reps which seems uncharacteristic of Precision Point Training. However, Precision Point Training concepts are used for making adjustments to adapt the training to individual training needs. The training Principles that are to be applied to Force and Frequency Training, Half set Training, Heavy Single Rep Training, and Marker Rep Sets, will be listed in the next article.
For now, you can sign up to receive a free downloadable printable template of the basic System 4 training routine where all four training systems are incorporated into one training routine. The workout template provides training instruction and shows photos of exercises with sets, reps, and the percentage of weight that should be used for each exercise. If you are interested, just click on the picture below and the free training routine will be sent to your email box. Best of Training to you.
