Module 6 - Set Your Foundation of Strength
5.1. Strength
Intro to Strength
Guidelines for strength training:
- No more than 3-4 sessions per week
- Allow at least 48 hours between sessions
- Ensure sufficient rest time between sets
- Beginners should start with bodyweight
- Form and technique are most important
- Always spend time on flexibility & mobility (14years+)
- Sessions shouldn't last longer than 1 hour
If you don't have the equipment shown on the video available then you can substitute for medicine balls, bands, kettlebell, sandbag, dumbbells, barbell, swiss ball or TRX suspension trainer for relative exercises.
5.2 - Power
Intro to Power
Landing mechanics for plyometrics (jumping)
Guidelines for power training:
- No more than 2-3 sessions per week
- Allow 48 hours between sessions
- Perform on a soft surface (i.e. grass)
- Ensure full rest time between sets
- Always land softly (hips back, knees bent, back flat)
- Build a strength base before introducing plyometrics
- You shouldn’t have any pain in joints
- Always make sure you use the correct technique
- Ensure you stretch and work on flexibility as part of the program
- Rest at least 3 as long as you work for plyometric exercises
Guidelines for Power Training:
- Beginners - 40-80 jumps per session
- Intermediate: 60-100 jumps per session
- Advanced: 100-140 jumps per session
Phase 1 - Jump up
Phase 2 - Jump over object
Phase 3 - Repeated bounding
Before you begin training please note that these are progressive programs intended for a wide range of individuals with varying abilities, so it is best to start with the basic exercises (without weight) if you are a beginner to strength training. I strongly advise that you have supervision or seek guidance from a professional and to get physical clearance from a medical doctor just as any sports program requires.
COMMOM MYTH (FEMALES):
Some women have a fear of bulking up or putting too much muscle on when doing weights- I can tell you now that it is really very hard for women to put on muscle due to the nature of the female hormonal make-up. Men possess about 10x more testosterone, which is the muscle building hormone (after the age of 12) than women and is natural for them to have more muscles than women, so females shouldn't have any concern with becoming bulky when doing weights, I promise! I have trained with weights since 2005 with very heavy weights and I have never looked like a bodybuilder (and neither will you unless you are training 7 hours a day and on some form of drugs). The benefit of doing strength training will help you massively in your game, but always make sure you use the correct technique by following the guidelines or getting supervision.