Crossfit Power Lifting

Adopted From West-side Barbell:

There are three main methods of training for strength. The most recognized is the maximal effort method. This method produces the greatest strength gains by improv­ing intramuscular and inter-muscular coordination. For near-max weight, 1 or 2 reps are used.
The second method is the dynamic method. This method is used to replace a max effort workout. Sub-maximal weights are lifted with maximal speed.This method indirectly builds strength by increasing a fast rate of force development and explosiv­e strength. Bands or chains must be used to reduce bar deceleration. Bands will also increase the eccentric phase, which helps build a superior stretch reflex phase.
The third method of training is the repetition method.  Repetitions to failure are to be done to complete failure with no assistance from a training partner.
Remember, you must use all three methods to build strength: the dynamic, max effort, and repetition method to near failure. All of these are used during a weekly, monthly, and yearly plan.


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