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Speed
(SAQ)
Training
Camps, Speed Training Programs and Speed
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Omega Speed
Training Programs, Speed Camps and Speed, Agility,
& Quickness Clinics
are the edge that every young athlete is looking
for. Omega Speed Training gives young
(elementary, middle-school, high school and college)
athletes the confidence
that no other Speed Training Program, Speed Training
Camp or Speed Training Clinic can give them. Participants
are taken through some of the newest techniques to help
enhance their physical abilities as athletes.
Omega
Speed Training Programs, Speed Camps and Speed Clinics will allow all young athletes to increase in
speed, power, agility, reaction and quickness.
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OVERLOAD TRAINING PRINCIPLE FOR STRENGTH!
By: Coach Pete
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"Coach Pete
with Omega Speed Training
has helped me grow as an athlete. The speed training
programs, and speed training camps were awesome! In the strength and
conditioning programs that were given by Omega
Speed Training - I have seen a
ton of improvement in a short period of time.
Omega Speed Training workouts are the best and I look forward to
coming to the gym to workout because I know the
workout I am now doing is getting big results.
I can't thank Coach Pete with Omega Speed
Training enough, he knows his
stuff when it comes to speed training and knows how to work with a variety of
people. He is the man - thanks Coach
Pete!"
~ Nick C, SAC State
football |
I have found
that many do not know what the overload training
principle is. The overload training principle is
one of the most important principles for gaining muscle
and strength.
Every now and then I will find somebody new working out
with free weights at the Gym that I train at. I
will ask them with friendliness, what type of workout
they are doing? It amazes me how often they
respond like a deer caught in the headlights and admit
that they aren't sure, or worse haven't got a clue. I smile with a
willingness to help and ask them what their goal or
purpose is for working out? 9 times out of 10 they
are working out because they want to build muscle and
gain strength for whatever sport they are involved in.
Listen, if you are in this category and you are trying
to build muscle and gain strength - please learn this
single most important principle - the overload training
principle.
Simply
stated, the Overload Training Principle means that the body will adapt to the stresses
placed upon it. The more you do, the more you are capable of doing. This is how
all the training adaptations occur in exercise and training. The human body is
an amazing machine. When you stress the body through lifting a weight that the
body is unaccustomed to lifting, the body will react by causing physiologic
changes to be able to handle that stress the next time it occurs. This is how people get
stronger, bigger, faster and increase their physical fitness level.
When you are working out, you want to strive to somehow increase the workload
you are doing above what you did on your previous workout so you have overloaded
your body to create a training adaptation. This increase in workout stress can
be a very small increase, as many small increases over time will eventually be a
large increase or adaptation.
HOW THE OVERLOAD TRAINING PRINCIPLE WORKS
For strength and increases in muscle follow the
following formula:
First, it is critical that you select a weight that you
can control through the entire range of motion in strict
form and barely complete 4 reps on your own, without
forced reps. You will know that you have chosen
the correct weight when you can't complete a 5th rep
without forsaking your strict form through the entire
range of motion and without de-stabilization or needing
a spot.
I am not going to prescribe the amount of sets you
should do. The amount of sets effects the target
muscles differently, thus your amount of sets will have
much to do with the specifics of your training goals.
But I will say, that for strength and gains in muscle
size - you must stick to the 4 to 6 rep range -
regardless of how many sets you do.
Second, you will stay at the selected weight until you
are able to perform 6 reps, with the same weight and in
strict form during all of your required sets. Once
you complete 6 reps you are now ready to increase your
weight in your next workout. The increase in
weight should be just enough to once again allow you to
perform only 4 reps in strict form, through the entire
range of motion, to unassisted failure.
Finally, you must follow the prescribed "Set Intensity."
It is important to understand that the Overload Training
Principle will only work at a 100% Set Intensity.
You may need to build up to a 100% Set Intensity.
If you are a beginner with resistance training - 70% set
intensity is where you should start for at least as long
as it takes you to work through the initial soreness.
If you are already acclimated to resistance training, in
most cases, it is all right for you to start at 100% Set
Intensity.
It is also important to understand that Intensity during
the set and it's effect on your tissue is only effective
with a proper diet and recovery.
Effect on tissue at 70% Intensity = Maintain Current
Strength, Only
Effect on tissue at 80% Intensity = Increases Strength
Effect on tissue at 90% Intensity = Maximize Increases
in Strength
Effect on tissue at 100% Intensity = Builds White Tissue
Effect on tissue at 110% Intensity = Tissue Damage.
70% = Somewhat hard - 3 reps short of failure
80% = Hard - 2 reps short of failure
90% = Very Hard - 1 rep short of failure
100% = MAX - Unassisted Failure (Good)
110% = Past Failure; Forced Reps (Bad)
A big smile to you.
Coach Pete Negri, CPT
©Copyright
2007 Omega Fitness Quest ©Copyright 2007 Omega Speed
Training. All Rights Reserved.
If you have
any questions and/or need any additional information,
please don't hesitate to contact Coach Pete at
coachpete@omegafitnessquest.com |
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2007 Omega Fitness Quest ©Copyright 2007 Omega Kids
Fitness Quest. All Rights Reserved.
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3 hours
& you will be moving faster & more explosively!