7 Strength Training Benefits Every Woman Should Know About
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Training Day: Dynamic & max effort strength work, energy system training and rope climb skill work. Check out this sneak peak at day of training from Range of Motion Individualised Programming, containing dynamic and max effort strength work, energy system training and rope climb skill development. We discuss the elements of this day’s programming, and the science, reasoning and benefits behind each piece of training. Learn more about ROMIP at https://rangeofmotion.net.au/romip #rangeofmotion #c
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Dynamic Effort Method💥 As athletes, we need to muscle that is explosive and “twitchy”. After building a solid foundation of strength you can start incorporating some dynamic effort lifts into the mix. These are small set sizes (1-3 reps) with light weight (50-70% of 1RM) done with maximal intent on the concentric (fancy way of saying “up”) portion of the lift. Usually the amount of total volume is higher, somewhere between 6-12 sets total. The biggest thing to keep in mind is that bar speed and
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“Velocity Based Training” is any training that involves measuring velocity. 🏋🏽‍♂️ It can be Strength, Hypertrophy, Power, etc. It’s common to use VBT for “Power” or “Dynamic Effort” training because that type of training requires high intent and concentric speed. 🔑 The only way that it will be effective though is if Intent is maximized. Don’t aim for a specific “Velocity Zone” 📊 Rather, focus on moving the bar as fast as possible and adjust velocity loss or load based on the desired adaptati
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