Strength training, not as easy as it seems…

This article is written by: Niek Schokkenbroek. Niek has served 13 years as technical officer with the Royal Netherlands Navy and later Royal Netherlands Air Force. After several positions and a few deployments (OEF, ISAF and UNTSO), he resigned and moved to South Lebanon where he lives with wife and young son. He works as DJ /producer, operates a record label and has a business as an online personal trainer.

Make sure to check out his websites:

www.djsedatophobia.com

www.compulsivemovementrecords.com

www.c-i-fit.com


Strength Training

It is such a common and widely used term, but it is not as easy as it seems. The term ‘strength’ most people have a pretty good idea about, but ‘training’ and specifically ‘strength training’ is a bit more difficult to define.

There are many forms of training, some forms partially improve strength, some forms do not improve strength and others purely improve strength.

 

Reaching your goals

First of all it is important to emphasize that any type of training fits in a bigger picture. You will stand a better chance of reaching your goals if the three main aspects align. These aspects are:

  1. Physical exercise
  2. Nutrition
  3. Rest and recovery

I will not cover these aspects in-depth, but it suffices to say that these need to be in balance and you need to assure good quality and sufficient quantity of each of them.

 

The Foundation

Why does this article focus on strength? Well, as Professor Leonid Matveyev has stated: “Strength is the foundation for developing the rest of physical qualities.” This simply means that you have to get strong before you can reach any other physical goal you want to achieve.

 

Another way of putting this is to divide between general and specific types of training (2). The general and basic type of training in the form of strength really lays the foundation for anything else.

 

According to the Oxford dictionary (3) ‘strength’ has the following meanings1:

Noun

1 The quality or state of being physically strong

2 The capacity of an object or substance to withstand great force or pressure.

I think these two meanings go quite hand in hand. To my belief it is better for a person to withstand force or pressure when they are strong. In my book (figure of speech, no actual book…yet), that is both applicable to mental and physical strength.

 

Importance of Strength

With this I wanted to emphasize the importance of strength and how it is affecting how we deal with actually everything that is thrown at us.

Now, seeing the overall audience visiting the site and reading the blog posts on Arminius, chances are that you are of have been in the military. In the military, the part of mental strength has been tested time and time again. Pushing on, despite a lack of food and lack of sleep. Your mental strength has likely been tested a few times during and after initial training. Just like flipping a switch, setting your mind to it and pushing through.

Exactly this mind-set, mentality and approach do not work when you are trying to increase your strength with your training program. That is: for the best and sustainable results you have to take nutrition and rest into account as well. They are just as important, if not more important for you to improve your strength.

Of course there are parts of any training programme where your overall physique is being tested (like many CrossFit workouts, or Mark’s Workout of the Week for that matter). Nevertheless, if you want to train and improve your strength in a specific programme, you have to include enough rest and quality nutrition as well. I just wanted to say that, since most guys and galls with a military background just want to push on through, even when it is not the best to do so (myself included….).

After all this information you must be wondering: “how should I train for strength then…?”. Well, there are (very conveniently…) multiple roads that lead to Rome. And it also depends on the tools you have at your disposal. This is quite different when you can only train with your bodyweight, or when you have access to a gym with a barbell and plates.

If, for instance, you are able to train with weights: 1-6 repetitions with a heavy weight for 3 or more sets. There is more to it and more parameters make good strength training, but that totally depends on you and your situation. Rest and recovery is not only a factor for in between days of exercise, it is also an important factor during your workout. For maximal strength gains, you should take 2-5 minutes of rest in between workouts, especially when you are taking on heavier weights in exercises that take on multiple muscle(group)s.

To make sure you have a form of strength training that serves your needs, your experience and your situation: it is best to seek a coach or gym where you can get proper coaching. This will help in getting a program that is suited for you, challenges you and is bound to give you results in the most effective and efficient way. Nowadays there are also several online trainers that can provide specific and customized training programs, built for you and your situation for a lower price than in person personal training. This way you can train when and where you want, but still have the benefits of a customized program.

Sources:

(1) https://www.strongfirst.com/get-started/about/

(2) https://www.elitefts.com/education/training/program-design/science-of-lifting-revisiting-matveyev/

(3) https://en.oxforddictionaries.com/definition/strength

1Not all meanings are included, since they are not of importance for this article.


Thanks for reading, make sure to subscribe and to check out Niek’s websites.

Thank you Niek, for this great article.

Mark

Comments

There are 5 comments for this article
  1. Henk Kraaijenhof May 3, 2018 5:00 am

    A good basic article, however, I like to disagree with the often heard idea that there are many roads leading to Rome. To continue this metaphore: in real life you don’t take a random road to Rome, remember that
    1. many people never end up in Rome,
    2. arrive in Rome too late
    3. arrive in Rome broke and in trouble.

    In performance training there are only very few roads leading to Rome: the ones that fit your specific and strictly individual needs and limitations. Too often we copy somebody else’s ideas, exercuises and drills. Somebody who was or at least claims to have been successful (the shortest and cheapest way to Rome).

    Especially in tactical athletes, who tend to search for their physical limits (don’t worry you’ll always find them, but always when it is too late), because every individual has a different potential to adapt to specific demands. Athlete A might be whistling during a serious aerobic training when athlete B has long given up already. But in a weight session this situation might be reversed.

    The old paradigm of training as hard as you can, and especially as hard as somebody else, is a serious error, leading, in the cases of tactical athletes to an exponentially increased risk for serious injuries, limiting their quality of life in the later years to come (50+).

    Your body is the most beautiful, versatile and sophisticated instrument you’ll ever possess. As a matter of fact, you don’t HAVE a body, you ARE a body and unlike an instrument e.g. your car, there are very few spare parts on the market and you can’t change it every 5 years.

    So don’t open your door and start sprinting the shortest road to Rome, just because somebody else claims he did, and and no matter which road you take, make sure you arrive in Rome in one piece and enjoy!

    • markvanriele May 3, 2018 8:56 am

      Thanks Henk for your excellent comment!

    • Continuous Improvement Fitness May 7, 2018 6:50 pm

      Thank you Henk, a very true thing. Due to the fact that everybody and every body is different, I did not want to give a programme as an example. It totally depends on the type of person, muscular buildup, experience, strength and fitness level, etc.

      There is no standard to prescribe for everybody, so hence the term “many roads to Rome”. There is nonetheless one best road to Rome for each individual, but they differ based on all kinds of aspects. Same goes for the items you have mentioned: searching for physical limits, training as hard as you can, anaerobic and arobic differences. It just does not work the same for every individual, but also depends on the inensity of earlier exercise, recovery thereof, amount of sleep and overall stress level. So for the same individual it can differ from day to day.

      Your body is one precious instrument indeed, but it is also a very capable to signal you when it needs something or you have pushed yourself too far. Resting heart rate is for instance a good indictaion of imminent overtraining, or full recovery. But it takes a bit of experience and awareness to differ between your “inner bitch talking” and the signals that it is truly not your day for exercise.

      Pushing through all the time and every time is counterproductive and most likely damaging. And regarding the best road to Rome, that is the reason that I suggest, no urge, for seeking a form of coaching to get the best approach for you as individual.
      The best way to make sure to reach Rome in time and in good health 😉

  2. Continuous Improvement Fitness May 7, 2018 6:46 pm

    Thank you Henk, a very true thing. Due to the fact that everybody and every body is different, I did not want to give a programme as an example. It totally depends on the type of person, muscular buildup, experience, strength and fitness level, etc.

    There is no standard to prescribe for everybody, so hence the term “many roads to Rome”. There is nonetheless one best road to Rome for each individual, but they differ based on all kinds of aspects. Same goes for the items you have mentioned: searching for physical limits, training as hard as you can, anaerobic and arobic differences. It just does not work the same for every individual, but also depends on the inensity of earlier exercise, recovery thereof, amount of sleep and overall stress level. So for the same individual it can differ from day to day.

    Your body is one precious instrument indeed, but it is also a very capable to signal you when it needs something or you have pushed yourself too far. Resting heart rate is for instance a good indictaion of imminent overtraining, or full recovery. But it takes a bit of experience and awareness to differ between your “inner bitch talking” and the signals that it is truly not your day for exercise.

    Pushing through all the time and every time is counterproductive and most likely damaging. And regarding the best road to Rome, that is the reason that I suggest, no urge, for seeking a form of coaching to get the best approach for you as individual. The best way to make sure to reach Rome in time and in good health 😉

  3. Pingback: Get Stronger Now: 5 Ways To Get The Iron Grip Strength You Need!..Arminius Tribe

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