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Advanced Strength Training Techniques

How to get more speed, more power – and the sports success you’ve always wanted

Dear Athlete,

Once upon a time, strength training was the sole preserve of musclemen seeking bodily perfection in dark and sweaty gyms.

Over the last 30 years however, a revolution has taken place. Sport scientists, coaches, trainers and athletes alike have realised that building strength and winning performance go hand in hand.

Because all other things being equal, the stronger you are, the more power and force your muscles can produce, the less likely they are to fatigue, the faster you can accelerate and move, and the greater your resistance to injury.

Moreover, thanks to sports science advances in understanding, we now know these strength benefits apply across the board - even to endurance athletes!

However, while we understand the immense benefits that strength training can provide, the question of exactly how best to train for strength has remained largely unanswered. That’s because until very recently, the molecular biochemistry and physiology of muscle growth and development has been obscure and poorly understood.

Now, new advances in science have ‘lifted the lid’ on what was once a seemingly impenetrable area, leading to startling conclusions. In particular, this new strength science looks set to blow many of the traditional beliefs and notions about strength training out of the water!

It’s this cutting-edge sports science research that you’ll find only in my brand new special report -- Strength Training - new advances for maximum gains.

Because I’ve brought together an expert group of leading contributors to answer the most critical strength-training questions for you – and do so in plain, jargon-free English: in particular how and why you should train for maximum strength and power gains. And just as importantly, how to achieve your strength goals in the minimum possible time. You’ll also find out how athletes seeking both strength and endurance can train for each goal – without compromising the other.

And how to apply the latest strength training science to meet your specific sport requirements.

As a subscriber to our weekly Sports Performance Bulletin, you’re invited to reserve your copy of this brand new special report TODAY at an exclusive discount price – but for a LIMITED time only. (More details on how to get your copy below.)

First let me tell you a bit about the seven expert sports medicine professionals who wrote the report for us – each of them specially selected for their first-hand experience in this area.

Meet Your Expert Team of Strength Training Advisers

  • Andy Harrison BSc, MSc is a physiologist who works as athlete services manager for the English Institute of Sport
  • Keith Baar runs the Functional Molecular Biology laboratory at the University of Dundee, UK where his research involves looking for genes that alter muscle and tendon function
  • Mike Gittleson ran the University of Michigan strength and conditioning programme for 30 years, where he applied many of these techniques to increase the strength of elite athletes
  • John Sampson is a lecturer at the University of Wollongong, Australia. He is currently completing his PhD studying the effects of resistance training and the associated skeletal muscle adaptations
  • John Shepherd MA is a specialist health, sport and fitness writer and a former international long jumper
  • James Marshall MSc, CSCS, ACSM/HFI, runs Excelsior, a sports training company
  • Andrew Hamilton BSc Hons, MRSC, ACSM is a member of the Royal Society of Chemistry, the American College of Sports Medicine and a consultant to the fitness industry, specialising in sport and performance nutrition

The collective wisdom of these seven specialist contributors – each of them highly experienced professionals working with elite athletes across a range of different sports – adds up to several hundred dollars worth of advice and input.

And right now you can get it for a tiny fraction of its real value.

You can be sure their advice is informed, up-to-date – and highly pertinent to all athletes seeking to gain strength, convert this to performance-ready power – and beat their personal best.

Whether you’re an athlete or coach, you’ll find that Strength Training - new advances for maximum gains is packed with plenty of useful, actionable information. Answers to such key performance-enhancing questions as:

  • How do you recognise if your strength basis is adequate to allow more intensive strength training without risk of injury? (p. 29)
  • What are the 4 different ‘types’ of strength – and how do you best train for each of them? (p. 33)
  • What’s the correct relationship between percentage of 1RM and the particular exercise being performed? (p. 34)
  • What does the latest sports science research reveal about the effect of exercise intensity on strength gains – and why is more weight not always better? (p. 36)
  • What loads should you lift to get the greatest benefits from exercises like squats? (pp. 28-29)
  • Why does the optimum recovery period between sets depend on your exercise objectives – i.e. strength vs power – and how do you work out the right path for YOU? (p. 37)
  • Why does the order of exercises in a weights workout have such an impact on outcomes – and what can you do to optimise this? (p. 47)
  • Why is early-years weight training likely to be increasingly important for female athletes in future – and what can you do to keep ahead of the curve? (pp. 53-60
  • What does new research into muscle protein synthesis tell us about how you can maximise muscle growth? (p. 76-81)
  • Endurance Athletes! How can you train for strength without undermining your endurance objectives? (pp.92-94)
  • Given the wide range of sports, how do you build strength in a way that’s specific to YOUR sport? (108-111)
  • Machines vs free weights: how can you work out which method is best for you? (pp. 111-114)
  • ‘Slow strength training’ vs ‘explosive lifting’: we explode the myths (117-125)
  • STOP PRESS! Could this naturally occurring amino acid be the “new creatine” for strength training athletes? (pp. 135-137)


Where else can you find 137 pages of cutting-edge advice in one place – and all of it based on the very latest sports science research?

As one of our recent customers put it:

Academically rigorous, topical, 'elite' standard sports research. Translates research findings into easy to follow, practical, training and racing guidelines and tips.

Stephen Cardiff
CEO, Masters Swimming Australia

No ‘locker room theories’ here – I promise!

So if you’re really serious about achieving your maximum sporting potential, maybe it’s time to take advantage of the latest strength science – and steal a march on your opponents!

Reserve your copy of Strength Training - new advances for maximum gains TODAY, at our special, 42%-discount price.

What’s more, postage & packing is free. And you’ve got 30 days in the convenience of your own home or sports club to decide whether or not you want to keep the book or return it for a full refund.

So make sure you order your copy TODAY – before copies run out, and you’re forced to wait for our second printing.

Yours sincerely

Jonathan Pye
Publisher: Peak Performance


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Getting back to basics: building base strength whatever your sport

There’s no disputing the performance benefits of strength training for almost all sports. However, building base strength is essential and one of the most fundamental rules of base strength training is that, before focusing on sport-specific strength, you need to build up general strength capabilities.

So in the first section of Strength Training – new advances for maximum gains, we tell you how to achieve this goal using a two-month training plan.

First we discuss the underlying rationale for strength training – and what it can do for a wide range of athletes, including even endurance athletes.

Because in some sports, strength work is still seen as a hindrance to the real work of endless sub-maximal monotonous drills and training runs. In other sports, such as judo or boxing or athletic field events, strength is recognised as an asset, but is not always trained systematically. In sports such as rugby, strength may be confused with size, with bigger players not necessarily being more powerful or stronger than their smaller counterparts.

Strength is the basis for speed, power, agility, and of course the ability to generate force. The timing and synchronisation of the muscle contractions are what gives the muscle specific strength; so in order to reproduce sport-specific strength, you have to replicate similar types of movements during your strength training.

Fatigue is directly related to technical and tactical work in all sports; if you become fatigued then your tactical judgement is affected, and your technical ability is less reliable. Better-conditioned athletes can maintain higher intensities for longer with less fatigue, which improves technical performance. Being stronger means both that you will be able to beat an equivalent opponent who is less strong, and that you will use proportionately less energy. In judo, for example, if you weigh 80kg and can deadlift 160kg, and your similar opponent can only deadlift 80kg, then when you lift them up to throw them down, you are using just 42% of your maximum effort while they would use 100%.

You can do a lot more 42% efforts in a match than you can do 100% efforts. So by being stronger it allows you to do more work overall.

Strength is also an important factor in injury prevention. For example, one of the reasons that females are four to seven times more likely than males to suffer anterior cruciate ligament (ACL) injury is a lack of lower-limb strength.

Whatever your gender, in order to sustain the injury prevention benefits of strength training, you need to strength train throughout the year rather than just relying on a six-week pre-season blast.

But first, you have to have the necessary base. So in Strength Training - new advances for maximum gains we set out a two-month programme, split into two phases:

  • The transition phase (weeks 1-2)
  • The foundation phase (weeks 3-8)

The programme contains all the detail you need to implement the plan for yourself – or your team – including workouts that are planned to the last rep and set.

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Squats – new research on an old favourite

Speed, acceleration and jumping ability are used in many track and field events, as well as field sports, gymnastics, weightlifting and martial arts to name just a few other activities. Developing lower-limb strength and then power helps improve speed, acceleration and jumping.

In particular, developing maximal strength in the lower body is an essential prerequisite of developing power.

And in this respect, the barbell squat is the king of all strength exercises bar none. That’s because the squat exercise uses most of the major muscle groups in the lower body, overlapping with those used in running and jumping, so it is very suited to most sports.

However, squats are not only technically demanding, they’re also one of the most exhausting exercises in the gym. But research suggests that squats and their variations have much to offer power athletes seeking a competitive edge.

Because this exercise is at the core of almost every serious strength training regime, we give it special focus in Strength Training – new advances for maximum gains.

First, however, it’s essential to understand the relationship between strength and power:

  • Strength training develops the muscles’ ability to exert force, for example pushing a heavy object.
  • Power training develops the ability to exert this force in less time – ie to make the movement quicker, for example throwing a ball.

Sprinters can generate forces of up to three and half times their bodyweight when racing, so having sufficient leg strength to generate this force without injury is necessary. This explains the commonly quoted guideline that a power athlete needs to be able to squat a weight equivalent to twice their body weight – eg an 80kg male rugby player should be able to squat 160kg.

Because leg squats require the repeated lifting of considerable amounts of weight, we explain exactly how this exercise should be performed, in order to ensure that you have the correct technique or ‘form’.

Then we go on to reveal to variations on the conventional squat that have two further training advantages for athletes seeking that special edge.

The first produces a constant force throughout the movement, from beginning to end. The second is a highly effective way of converting strength to power and speed – and essential attribute for many field sports.

NB: these are concentrated forms of strength training, and should not be performed by untrained athletes. We recommend that you have a minimum strength base of squatting one rep maximum (1RM) of the equivalent to your own bodyweight.

It’s powerful stuff!

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Training for strength – does intensity really rule?

It’s often thought that to develop maximum strength you need bigger muscles.

To a degree this is true as bigger muscles can exert more force than smaller ones. However, athletes with the biggest muscles are not necessarily the strongest in terms of maximum lift ability. For example, a body builder may not be as strong as an Olympic or power lifter, despite having larger muscles.

Body weight is also a crucial determining factor as the lightest athlete may actually be the most powerful/strongest in terms of their power-to-weight ratio. A 70kg athlete who can squat 190kg has a higher power-to-weight and strength ratio than a 90kg athlete whose best squat is 200kg.

To gain strength (and/or size) the weight training system employed must have a significant anabolic effect. This will stimulate increased muscle growth through the release of growth hormone and testosterone. These workouts also need to target fast-twitch muscle fibre.

So in the next section of Strength Training – new advances for maximum gains we look at the latest research, training theory and methods from a number of sports to determine the best ways to achieve maximum strength and power.

First we outline the various different ‘types’ of strength – there are four in all, by the way – and summarise the best way of training for each of them. Then we delve into the myth and reality of intensity training – workouts that are based on very high numbers of sets and reps. Those that go to the opposite extreme, concentrating all one’s effort in a minimal number of exercise, sets and reps.

Along the way we examine a particularly thorny question: how to determine the right load relative to your 1RM – the maximum amount of weight you can lift once, or One Rep Maximum.

The findings of recent research into this issue are fascinating – and we divulge all on page 34 of this special report.

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Optimal Rest Between Sets: Are you resting too much… or too little?

How long you rest between reps and sets when weight training can have more of an effect on maximising your strength and power returns and building lean muscle than you might realise.

That’s because maximum strength is achieved by lifting as heavy weights as possible – 80 to 100% of 1-repetition maximum (1RM) over low (1-4) rep ranges. In contrast, power is generally developed by using medium to heavy weights (60-80% of 1 RM) over medium rep ranges (6-12).

Most coaches will probably argue that both strength and power require relatively long recoveries between sets if the athlete is to achieve ‘maximum strength and power, as well as promoting quality lifting’ with little fade.

However, when pressed as to exactly how long the athlete should recover between sets and reps, they may be less sure.

Whereas ‘a couple of minutes’ might be enough for a maximum strength developing session comprising 3 x 3 reps at 90%1RM, will it be enough for a 4 x 10 reps at 75% of 1RM power sessions, where the weights are moved as fast as possible? Some coaches may also argue that a shorter recovery is better, due to a greater hormonal and muscle building response.

Fortunately, for coaches and athletes alike, help is at hand.

Because in Strength Training - new advances for maximum gains we reveal the latest research findings on this core question: Just what is the optimum rest period between sets to derive maximum explosive power and strength from your weight training workouts?

For example, we discuss the findings of some Australian research into the effects that breaking down a 6-rep maximum session (this requires the athlete to lift a load that would induce failure on the 7th rep if performed) into single, double and triple rep sets had on strength gains in 26 elite junior male basketball and soccer players.

To test this, three ‘inter-repetition’ groups were established:

  • Singles group; performed 6 x 1 repetition with 20-seconds’ rest periods between each repetition;
  • Doubles group; performed 3 x 2 repetitions with 50 seconds between each pair of repetitions;
  • Triples group; performed 2 x 3 repetitions with 100 seconds’ rest between each 3 repetitions.

The subjects performed bench presses using their 6RM load and the power output for each repetition was recorded.

Full details of the research findings are given on page 45 of Strength Training - new advances for maximum gains.

This section of the report also tackles the question of how to structure the order of exercises in any given workout so as to achieve maximum benefit. We cite the findings of recent Dutch research that concluded that both the length of rest periods between sets and programme design can have a material impact on the outcomes of a workout.

Food for thought for individual athletes and coaches alike…

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Girl Power! How strength training can supercharge younger sportswomen’s development

The higher the level at which a sport is played, the better the physical performance parameters such as aerobic power, speed, strength and vertical jumping ability are likely to be – an association observed in Australian volleyball players and male rugby league players.

However, are the higher fitness levels due to natural athleticism, or is it due to better access to fitness advice and facilities? Would a better fitness level at a younger age help an athlete improve their playing skills and progress them to a higher playing level earlier?

At elite levels, physical fitness is very important because (as studies on elite Australian female rugby league players have shown), poor physical capacity limits the ability to play at a higher level. Ideally, athletes should be selected at a young age then given correct coaching in skills and tactics, as well as a progressive conditioning programme to enable them to perform at high intensities throughout matches. Unfortunately, limited funding and accessibility usually mean that this type of support only becomes available once the player has already broken into a squad or team at a representative level.

Many male athletes have some conditioning background, and whether this is correct or not, they usually see the benefits of strength training for their sport. However, this is not the case for younger female athletes; by not starting a strength programme early enough, these athletes may not only increase their chance of injury, but also reduce their ability to play as hard as they otherwise could.

So in Strength Training - new advances for maximum gains we investigate the issue of early years strength training for female athletes – specifically junior female athletes aged 14-18 years.

While strength training is critical for maximum sporting performance, but it’s still an alien and uncomfortable concept for many junior female athletes who are often unaware of the benefits or, if not, are unsure how to begin. So first we outline the benefits of strength training for young female athletes.

Then we outline a six-month general preparation programme, designed to serve as the perfect introduction. First a ‘general preparation phase’ is described, which serves as an ideal introduction to strength conditioning for junior females. Then we provide details of more advanced dumbbell circuits, together with jumping and landing drills, which are designed to reduce injury risks.

You’ll learn not just which exercises to do, but how frequently to perform them, and at what level(s) of intensity. It’s all the information you need to get up and running right away.

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Maximising strength: time to tear up the old rulebook?

So what is it that actually causes an increase in strength?

One possibility is that muscle repair results in a newer, stronger muscle. But while it is true that muscles repair themselves after a training session, there’s nothing in the repair process itself that causes the muscles to grow stronger. This can be seen by comparing muscle strength following a training session to muscle strength after a minor muscle injury. In both cases, muscle repair has occurred. However, only the training session increases muscle strength.

If not repair, then what? In every scientific model of muscle hypertrophy (growth), including mice, rats, rabbits, chickens and humans, the first response to a strength-training session is an increase in protein synthesis. If the increase in protein synthesis is more than the increase in muscle breakdown, the muscle will get bigger and stronger.

Over the past 10 years molecular exercise physiologists have identified the key regulator of muscle protein synthesis after strength-training. The activity of this protein is directly related to the intensity of the training session and, over time, to the increase in muscle size and strength.

If activating this protein is the key to increasing strength, then understanding how to maximally activate this enzyme will tell us how to optimise our strength-training. To do this, we have to understand what turns this protein on and off, and from a number of beautiful scientific studies, this is now clear – as you’ll find out in the next section of Strength Training - new advances for maximum gains.

The discussion centres on the types of muscle contraction we can employ, nutritional strategy, and a few training programme factors that can maximise protein activation.

The discussion closes with an explanation of how you can weave these findings together into a coherent programme to optimise strength gains.

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Strength versus Endurance: now you can train for BOTH objectives

Many sports require not just high levels of strength but excellent levels of endurance too. The problem is though that for hundreds of thousands of years, humans have evolved to be either as strong or as tireless as possible, but not both.

The basic reason is that, within our bodies, the two processes of building strength and endurance are diametrically opposed: in other words, one tends to prevent the other. Therefore, to master both strength and endurance, we have to overcome limitations that have been laid down in our genes over hundreds of thousands of years.

It is not just decathletes that need to master both endurance and strength. All motor-endurance sports – for example, cycling, swimming and rowing – require both, as do many games, including rugby, basketball and ice hockey. Therefore, knowing how to optimise both strength and endurance is one of the keys to success for the modern sportsman.

While coaches have long been the leaders in developing strategies to maximise performance, a surprising number of advances in molecular exercise physiology mean that, for the first time, basic researchers are beginning to understand how best to train simultaneously for strength and endurance.

In Strength Training - new advances for maximum gains we present the findings of recent sports science research that explain how you can train with both objectives in mind: more strength and more endurance.

Before we can discuss how to train for strength and endurance together, it is necessary to understand a little about the basic process of how our muscles build strength and endurance. So first we outline the fundamentals of metabolic pathways in endurance and strength training. Then we share with you some recent research on the roles of our genes – in particular two key enzymes – in facilitating adaptation to endurance and strength training.

Finally we outline specific training strategies designed to help you maximise your strength and endurance gains when performing concurrent training. The discussion centres on the five ‘rules’ of training for endurance and strength.

Know these five rules – and practice them – and you’re on your way to new athletic success!

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How to Develop Sports-Specific Power in the Weights Room

Although power and strength are intimately connected, they’re not the same thing. Training for power in sports requires a significantly different approach to traditional conventional strength-training methods.

For example, most coaches advocate fast movement lifting with weights in the region of 70% of 1RM as a means of developing athletic power. Typical exercises would include squats, hang pulls and bench presses. Jumping/throwing weight exercises such as the jump squat and bench throw are also commonly performed, often with similar loadings.

But are these the optimum loads?

As touched upon previously, strength is the ability to lift as heavy a load or overcome as much resistance as possible. This is normally achieved in the weights room by lifting weights in excess of 75% of 1 repetition maximum (1RM). Low repetitions (1-6) are normally used to achieve this goal.

In comparison, power is defined as the ability to overcome resistance as fast as possible. In terms of weight training, it’s normally developed by lifting weights in the region of 60-75% of 1RM, as fast as possible, but safely with control (6-12 repetitions would normally be used).

However, as we shall see, this may not actually be the optimum load for achieving the greatest power gains – particularly when it comes to improving acceleration, jumping ability and hitting, for example.

So in this next section of Strength Training – new advances for maximum gains we explain the importance of power in sport and – crucially – the distinction between power and strength.

Then we discuss the findings of some recent research into optimal loadings for developing power in the weights room – including the age-old issue of fixed versus free weight training for power.

Finally, we explain the benefits of ‘power-combination’ training in power development.

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Explosive Strength Training: could this be the new ‘Holy Grail’ for power athletes?

Athletic performance in many sports demands the development of muscle strength, which is required for other performance related characteristics, notably speed and power. Muscle strength is routinely developed through prolonged participation in a structured resistance exercise programmes.

Yet despite extensive research in the area, the adaptive mechanisms contributing to maximal strength adaptation are not yet fully understood.

The mechanical loading of muscle as a consequence of the external load is perhaps the most important consideration of any resistance-training programme. Research has consistently indicated that moderate to heavy loads are required in order to gain an increase in muscle size, muscle activity and muscle strength. Correspondingly, an extensive review of the literature and current guidelines published by the American College of Sports Medicine (ACSM) suggest relatively heavy loads that equal, or are in advance of 80% of a one-repetition maximum (1RM) are required in order to achieve optimal strength gains.

Resistance exercise programmes can be modified not only by the external load, but also by the speed of contraction, and level of induced fatigue. Altering resistance exercise programmes in just one of these ways will induce a distinct skeletal muscle response. However, the combined effects of adjusting training in two or more of these areas simultaneously will result in more complex physiological interactions that may either hinder or improve training related strength gains.

In Strength Training - new advances for maximum gains we discuss the conventional approach to strength training using ‘task failure’ and compare it with the use of explosive contractions for achieving maximum muscle activation. A highlight of this section is the presentation of new research into explosive strength training, which emphasizes the potential advantages over conventional approaches.

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Is this the ‘New Creatine’ for strength athletes?

Back in the 90s, the use of creatine as a strength-building supplement revolutionised sports nutrition, because unlike most other supplements out there, it actually did what it claimed on the tin! Since then, a number of would-be pretenders to the throne have appeared on the market, but none has matched creatine for its sheer efficacy.

Creatine is able to produce strength gains because it enhances the short-term, high-intensity energy pathway in muscles known as the ‘phospho-creatine (PC) system’. An enhanced PC energy pathway allows muscle fibres to contract vigorously for longer, thus producing more intense loading and fatigue. This in turn produces a greater repair and growth stimulus, and in the longer term, with adequate rest and nutrition, greater strength gains.

In the next section of Strength Training – new advances for maximum gains, however, we reveal details of a ‘rival’ to creatine – an amino acid that has a number of biological functions, but of particular interest to athletes is the fact that it increases protein synthesis and promotes fat burning, increases calcium retention and therefore strengthens and increases bone mineralisation, and also stimulates the immune system.


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