Convert your 1RM
Fitness Blog

How should we view our 1RM or Maximum Strength (MxS) in its application to sporting and physical performance?  Essentially the higher our MxS the easier it becomes to produce larger power outputs.  Look at this example for instance.  Say you have two weightlifters competing in the clean & Jerk.  Lifter A can deadlift 300kg and Lifter B can deadlift 200kg.  Now lets say their competition has progressed and they are both about to take their turn lifting 150kg.  Who do you think is going to have it easier getting the weight to move off the ground?

Lifter A who is only at 50% of their max or lifter B who is now at 75% of their max?  It’s a no brainer really and it is this basic example that can be applied to basically any sport or physical activity requiring the use of muscular contraction against resistance.  Think about a sport that you have played in the past and come up with your own example and use this to justify day in and out why you are training your “heavy.”

So how do we actually convert our MxS into developing our main biomotor ability for sport?

For this article I’ll only focus on Power Endurance, so here we go…

Power Endurance

Without getting bogged down too much in defining, what is Power Endurance, lets keep it simple by explaining it here as the application of maximum strength over the shortest amount of time possible, repetitively.  It is this kind of biomotor ability which is used in sports such as crossfit, boxing, MMA, Rugby, sprinting, weightlifting and other Olympic throwing events such as, discus, shot put and hammer throw.  Whilst there are some basic programming guidelines to train this ability, the first thing someone training for this needs to do is to ditch the old bodybuilding methods of “slow and controlled.”  Developing this ability requires fast and dynamic movement (Bompa & Carrera 2005). Remember we want to apply our maximum strength over the shortest amount of time possible and repeat consecutive repetitions.  Now there are a number of ways we can do this and it is the movements required by the particular sport, which will determine the method and exercise of power development that you will adopt.  These methods include isotonic, ballistic, Power-resisting, plyometric and power endurance (Bompa & Carrera 2005).  Most sports will require some combination of these methods in order to achieve full specificity.  Here is a quick snapshot of the programming guidelines to develop Power Endurance:

Training Parameters

Work

Load

30-50 % 1RM

Reps

15-30

Sets

2-4 per exercise

Rest interval

3-5 mins

Speed of execution

Very Dynamic

Frequency per week

2-3

So if you want to develop your power here’s what to do:

Step 1 – do 8 weeks of developing your MxS

Step 2 – Ditch those antiquated bodybuilding methods and get dynamic and fast with executing your exercises.  To peak your power it depends on your sport and the calendar of events, but in general I would focus power training for about a month at a time, before transitioning back to a MxS phase.

As always if you’re not sure what to do, see a trained professional

Article Written by Daniel McTainsh

 

Comp Day at Breaking Point

Competition days at Breaking Point Fitness and CrossFit S.P.E.E.D Watch our competition day video 400m2 of competition floor space.  Around 100 athletes and a day full of PB's.  Here at Breaking Point Fitness and CrossFit S.P.E.E.D we host and run competitions which challenges every level of competitor.  This video encapsulates the atmosphere of one of our recent competititons: Hosted by Conquer the Beast

Equipment1

Equipment2

Equipment3

Get started TODAY

Get Started Today with Breaking Point Fitness and CrossFit SPEED in North Lakes
Want to know more? How to get started? Membership options and inclusions, No Contract Options, casual trial weeks and more....

Read More... Get started TODAY

Meet the Team

Meet our Team of Personal Trainers in North Lakes
The award winning Breaking Point and CrossFit S.P.E.E.D team boasts some fantastic trainers and instructors, each qualified above and beyond industry standards. 

Read More... Meet the Team

6 WEEK CHALLENGE

6 Week Challenge with Breaking Point Fitness
Tried all sorts of quick fix fitness programs, diets or pills?  Learn how to train and eat right for the long term to achieve and maintain your health and fitness goals.  Real People, Real Results, Real Support and Motivation.  Different package levels to suit your lifestyle...

Read More... 6 WEEK Challenge

Personal Training

Personal training with Breaking Point Fitness
Personal training is a fantastic way to reach and maintain your personal health and fitness goals, fast! You can train one on one, or with a friend.  

Read more.... Personal Training

Information

Breaking Point Fitness and CrossFit S.P.E.E.D in North Lakes.  Extensively and fully equipped gym and open box.  No joining fee's and no hidden expenses makes us the best value for money training facility on the Northside of Brisbane.  Group fitness classes consist of CrossFit, Caveman Training, Boot Camps, Hells Playground and Open Gym to train yourself.  Highly and above industry standard personal trainers and coaches. Gym provides an excellent facility for personal trainers and clients.