2-Part Advanced Athletic Performance Techniques
Increasing athletic performance involves three separate training objectives, or training goals: strength and power. They work in series (training one at a time) and the technique is called “periodization.” The goal, of course, is both immediate and continual gains in performance.
Strength: You increase the functionality of the “strength proteins” to boost overall strength
Power: You augment your body’s neural response to weight-bearing to further increase strength
Strength
When you train for strength, you are forcing the functional units of each muscle cell to increase their “force output.” In other words, you get greater strength for the same amount of muscle. I think strength training is very misunderstood by the majority of athletes. During strength training, which for the most part involves a 5-9 rep range, you are forcing your muscles to actively “enlist” additional muscle fibers within each muscle group to perform the workload. Your muscles “engage” more of the actin and myosin proteins inside your muscle cell to take part in the lifting of weights. In essence, you’re creating more contractile units within your muscle. Just consider the power-lifter. For a bodybuilder or athlete to lift an equal amount of weight to a power-lifter, he’d have to be many times heavier than he is! Strength training also initiates biochemical changes that stimulate your glucose metabolism by activating inner-cellular enzymes. Strength training also increases phospho-creatine kinase and improves the structural and functional integrity of both tendons and ligaments. But there’s still a second part to the equation if you want to keep making continual gains in lean mass - and that’s power.
Power
Power is the part of strength that includes your neuromuscular system. And it’s an important element in adding muscle mass. As you train for power, you’re increasing your strength by increasing the neuron-firing system. Proper power training lowers your neural inhibitory reflexes, stimulates more neural recruitment patterns, and activates your central nervous system (CNS). Interestingly, this type of strength is normally associated with “panic” situations - like when a mother lifts a car off her child’s leg. These sudden “strikes” of ferocious strength are initiated by your autonomic CNS - and are reflexive and reactive. But they can, and must, be trained. As you’ll see, we’ll use the 1-3 rep range to augment your power. One big benefit of power training is how it increases torque and muscle velocity. The greater the torque, the greater your ability to move a weight through space. And that’s particularly helpful at the “beginning” of each lift. One overlooked aspect to power training is its ability to improve the synchronization of your motor units. And that’s essential to maintaining a perfect lifting technique. Have you ever seen a beginner doing dumbbell curls? Notice the “hip thrust.” That’s an example of what is not a perfect technique. And it’s really a waste of time because it’s the combination of the technique of lifting, along with the actual weight lifted, that gives you the gains.
Your High-Performance Workout Programs
Cycle I: STRENGTH
Time: 4 weeks
Goal: Increase functional capacity of muscles - boost strength
Objective: Actively engaging more muscle fiber within each muscle group
Starting Weight: Maximum weight that causes “failure” at the high number of reps in the first set
| DAY 1 – Legs | SETS | REPS | TEMPO |
|---|---|---|---|
| Squats | 4 | 5-9 | 3-1-0 |
| Leg press | 4 | 5-9 | 4-1-0 |
| Hip extension | 3 | 4-6 | 3-1-0 |
| Lunges | 4 | 7-10 | 3-1-0 |
| Calf raises | 4 | 7 | 4-1-0 |
| DAY 2 – Chest | SETS | REPS | TEMPO |
|---|---|---|---|
| Incline Press | 4 | 5-9 | 4-1-0 |
| Dumbell flat bench | 4 | 5-9 | 3-1-0 |
| Dumbell pullover | 4 | 5-9 | 3-1-0 |
| Dumbell fly | 4 | 5-9 | 3-1-0 |
| Weighted ab crunch | 3 | 7-12 | 3-1-0 |
| DAY 3 – Off |
|---|
| DAY 4 – Back | SETS | REPS | TEMPO |
|---|---|---|---|
| Overhand chins | 4 | failure | 3-1-0 |
| Barbell/dumbbell rows | 4 | 5-9 | 3-1-0 |
| Barbell pullover | 4 | 5-9 | 3-0-0 |
| Shrugs | 4 | 5-9 | 3-1-0 |
| Lat pull down | 3 | 9 | 3-1-0 |
| DAY 5 – Shoulders/Biceps/Triceps | SETS | REPS | TEMPO |
|---|---|---|---|
| Shoulders | |||
| Standing dumbell press | 4 | 5-9 | 3-1-0 |
| Dumbell side raise | 4 | 5-9 | 3-1-0 |
| Biceps | |||
| Standing curl | 4 | 5-9 | 3-1-0 |
| Reverse curl | 4 | 5-9 | 3-1-0 |
| Triceps | |||
| French curl | 4 | 5-9 | 3-1-0 |
| Press down | 4 | 5-9 | 3-1-0 |
| DAY 6 – Off |
|---|
| DAY 7 – Off |
|---|
Notice that when the number of reps you’re doing decreases, the tempo quickens.
Cycle II: POWER
Time: 4 weeks
Goal: Increase strength by augmenting muscle responsiveness
Objective: Take neural system to failure
Starting Weight: Maximum weight that causes “failure” at the high number of reps in the first set.
| DAY 1 – Legs | SETS | REPS | TEMPO |
|---|---|---|---|
| Squats | 4 | 1-5 | 2-0-0 |
| Leg press | 4 | 1-5 | 2-0-0 |
| Hip extension | 3 | 3 | 2-0-0 |
| Lunges | 4 | 3-6 | 2-0-0 |
| Calf raises | 4 | 3 | 2-0-0 |
| DAY 2 – Chest | SETS | REPS | TEMPO |
|---|---|---|---|
| Incline Press | 4 | 1-5 | 2-0-0 |
| Dumbell flat bench | 4 | 1-5 | 2-0-0 |
| Dumbell pullover | 4 | 1-5 | 2-0-0 |
| Dumbell fly | 4 | 1-5 | 2-0-0 |
| Weighted ab crunch | 3 | 3-8 | 2-0-0 |
| DAY 3 – Off |
|---|
| DAY 4 – Back | SETS | REPS | TEMPO |
|---|---|---|---|
| Overhand chins | 4 | failure | 2-0-0 |
| Barbell/dumbbell rows | 4 | 1-5 | 2-0-0 |
| Barbell pullover | 4 | 1-5 | 2-0-0 |
| Shrugs | 4 | 1-5 | 2-0-0 |
| Lat pull down | 3 | 5 | 2-0-0 |
| DAY 5 – Shoulders/Biceps/Triceps | SETS | REPS | TEMPO |
|---|---|---|---|
| Shoulders | |||
| Standing dumbell press | 4 | 1-5 | 2-0-0 |
| Dumbell side raise | 4 | 1-5 | 2-0-0 |
| Biceps | |||
| Standing curl | 4 | 1-5 | 2-0-0 |
| Reverse curl | 4 | 1-5 | 2-0-0 |
| Triceps | |||
| French curl | 4 | 1-5 | 2-0-2 |
| Press down | 4 | 1-5 | 2-0-2 |
| DAY 6 – Off |
|---|
| DAY 7 – Off |
|---|
Training Techniques
Every athlete can tell you straight up: one small change can produce a huge boost in performance. A batter adjusts his stance in the box and his average shoots up 35 points. A golfer makes a subtle change in his grip and wins the next tournament. The same is true for performance in training. That’s why I’m recommending that you browse through the training techniques I’ve listed below. Give ‘em a try - thank me later!
Tempo Rules – Timing is Everything
You’ll notice in the third column of the exercise charts I’ve marked “Tempo.” Tempo is the speed of execution of the three parts of your lift (eccentric, concentric, and pause) starting in the locked-out position. Tempo is measured by three numbers, each number equal to one second. Where you see a 0 (zero), that means as little time as possible - an “explosion” to the next part. For example, take your bench press in the hypertrophy training routine. You’ll see I have marked a tempo of 4-1-0. That means from the arm-extended position, take 4 seconds to lower the weight; pause for 1 full second; then explode up to the arms extended position. And repeat through all reps. When you are unable to complete another rep, maintaining that tempo, and with perfect form, you have taken that set to failure.
HINT: Try varying the tempo. During the concentric and eccentric portions, add one full second to either or both.
Maximum-Intensity Training – When Failure is Good!
Although we train for hypertrophy, strength, and power individually, there are a number of techniques they all have in common. Here’s the first one: always train at maximum intensity. What is maximum intensity? As I define it, maximum intensity means taking every set to “failure.” Failure, of course, is the inability to complete another functional rep in perfect form. Maximum intensity is one of the “constants” you’ll use through every training routine.
NOTE: Taking a set to failure does not mean losing control over the lift and risking the weight falling on you. Maximum intensity really means maximum controlled intensity. That’s why I recommend you use an experienced spotter when possible.
DID YOU KNOW! Not all “failure” is equal. During the different training cycles failure occurs for different physiological reasons. When you train for hypertrophy and strength, failure happens due to “load.” For power, the cause is “neuronal firing.” With “endurance,” failure is because of lactic acid buildup. But here’s the unbelievable part. NO2 and N30 help to delay all types of failure – allowing you to push more weight – and speeding your results.
Resting Intervals – Not a Second Too Long!
Here’s another technique all training cycles share: precise resting intervals. With Maximum Intensity training, you do not allow your muscles the time to fully recover their ATP energy supply between sets. That would normally take about 3 - 4 minutes. Instead, by reducing that time, you increase the effectiveness of your sets because you’re forcing your body to adapt to the “load bearing” a lot faster. Here’s the rule:
- For the Strength phase: 2 minutes
- For the Power phase: 2 - 3 minutes
As you’ll see a little later on, I recommend that you limit your workouts to no more than 60 minutes. In the Strength and Power phases, however, your workouts may have to go anywhere from 75 - 90 minutes due to the longer resting intervals. One alternative is to reduce the number of sets to 12 - 16 in the Strength and Power phases so that you keep all your workouts to 60 minutes.
HINT: If you opt for the longer workouts in the Strength and Power phases, keep sipping an amino-carb drink. Try Anabolic Switch.
Maintaining Strict Form – You “Cheat,” You Lose
I can’t stress enough how important it is to maintain strict form. Strict form means stabilizing your body so that the primary muscles included in the lift do the work. That way, you make “full use” of the weight you’re lifting. In fact, you get far better results with a slightly lower weight and perfect form than you do with higher weights and a flawed form. The rule is: Never sacrifice form for the sake of increased weight.
By the way, a common mistake many athletes who train is thinking that if they just keep piling on weights they’ll keep increasing their gains. They’d be right if - and only if - that increased weight moved through space in perfect form. Please keep that in mind through all your exercises in all cycles.
Compound Movements – Double Your Impact
When you train a muscle group, choose an exercise employing compound movements whenever possible. Compound movement exercises are ones that involve a number of joints moving instead of just one. That’s why you’ll see that most of the exercises I recommend are with free weights and off the bench. I feel you get far better and faster results using compound movements. I’m not saying that you can’t get satisfactory results with cables, machines, and home gyms. You can. I just favor the use of free weights and the compound movements they demand.
NOTE: Some trainer advocate machines like “hammer strength®” to add variety to your regimen and reduce the strain on your joints. But nothing replaces free weights.
Your Starting Weight – Well Begun is Half Done
Here’s how you determine your starting weight for any exercise in any routine. The starting weight is defined as the maximum weight that causes “failure” at the high number of reps in the first set.
For example, with the incline press, you should be doing 4 sets at 10-12 reps, each set going to failure. Your starting weight would be the amount you need to take the 12th rep to failure - in the first set. Not the 13th. Not the 11th.
When to Add Weight – Not a Moment Too Soon
Keep in mind, the aim of exercise is continual progress. Day after day. Year after year. That means you have to continually force your body to adapt to increasing weights. But when is the best time to increase the weights you’re using?
RULE: Add more weight when you can perform more than the high number of reps in the first set - in perfect form and tempo.
For example, with the incline press, if you can eke out a 13th rep in the first set with the weight you’re using, add more weight. Enough weight to take the 12th rep to failure. You may be asking, “What happens if I can’t make the minimum number of reps in the final set?” Don’t worry, it doesn’t matter. Any increase in weight is dictated by the high rep count in the first set. Your sets you go something like this:
- First set failure at rep #12
- Second set failure at rep #10 or #11
- Third set failure at rep #9 or #10
- Fourth set failure at rep #8
Training vs. Overtraining – Less is More
One final word. With training, more does not mean better. In fact, it usually means less (as in less results). Working out 2 hours a day 6 days a week will not give you the body you want. It will most likely have just the opposite effect. Overtraining causes two very detrimental effects. First, it may launch your body into “Override” response. That’s where your body takes control and overrides any muscle-building signal it receives from your workout. If you’ve ever experienced that, you know that’s not where you want to be. Second, your muscles grow BETWEEN workouts not during workouts. You have to give your muscles adequate time to recover and grow. Now here’s a very encouraging fact: NO2 gives you fuller more complete recoveries, and faster too. And NO2’s anti-inflammatory effect may actually prevent occasional overtraining. So, is there an ideal relationship between length of workout, amount of workouts per week, and the amount of new muscle gained? YES
RULE: For optimum gains never train with weights more than 4 days a week or more than 60 minutes per workout.
Listen, I’ve worked with many of the world’s top drug-free athletes and bodybuilders. They’ll all tell you the same thing: “Keep it short, keep it INTENSE!”
Variety – Keeping Your Body “Off-Guard”
Every change you make to your workouts - no matter how small - will catch your body “off-guard” and force it to “re-adapt” so you keep your gains moving forward. In addition, changes keep your workouts fresh and prevent a sense of staleness. Here are some changes you should employ:
- Change the amount of weight you use.
- Change the order of your sets. Although it might seem insignificant to you, your body will perceive it as meaningful.
- Change your resting periods. Reduce the time 30 or even 60 seconds. For example, in the hypertrophy phase go from the normal 90 seconds down to 60 or 30 seconds. But never add more time to the recommended resting times I’ve given you.
- Change the tempo of your lifts. During the concentric and eccentric portions, add one full second to either or both.
NOTE: When you make one of these changes to your workouts, make sure you stick with it for at least 4 weeks.
Warm Ups – Your 5-Minute Insurance Policy
You want to perform all your workouts in peak condition. So you just can’t dive into free weights. You have to allow time to “tune” your instrument. That means warm up exercises. Here’s what you do. Perform a few warm up sets at about 60% of maximum exertion. That means lesser weights. The trick is not to expend to much energy. You’re simply getting blood into your body, loosening up your joints, and preparing your muscles for what’s to come. Keep your warm ups to about 5 - 7 minutes. Keep in mind, these warm up sets do NOT count as actual sets.