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Youre trying to get stronger for something you enjoy. Maybe youre
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3 Types of Strength Training - Train the Type You Really Need 10/18/16, 4:23 PM
working on getting stronger legs so you can get your next stripe in
BJJ. Or maybe youre a surfer working on core strength for more
power in your turns. Whatever your thing is, youve been strength
training regularly for weeks.
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simple they dont yet know the right ways to train their bodies for
their specific goals. Think about it. Most strength training advice is
focused on one of two goals: bigger muscles or lifting heavier things.
A high-jumper who follows that advice wont get very high.
If youve been working on your strength but not getting much better
at the things you actually care about, there are a couple possibilities.
In this article, Ill describe three different types of strength, and Ill
show you how to apply three simple principles to build each type.
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3 Types of Strength Training - Train the Type You Really Need 10/18/16, 4:23 PM
Plus Ill share a sample routine for each one so you can really see
what Im talking about. By the end of the article, youll be able to see
which kind(s) of strength you actually need to work on, and youll
know how to start building it.
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3 Types of Strength Training - Train the Type You Really Need 10/18/16, 4:23 PM
1. Absolute Strength
Absolute Strength is the
maximum force your
musculature can exert for a
particular action, whether its a
press, a squat, a pull, or any
other action.
If you do recreational
powerlifting, absolute strength is
the name of the game. Youre
always looking to improve your
1-Rep Max (1RM) in three lifts the squat, bench press, and deadlift.
But what if you dont do powerlifting? When does training for absolute
strength come in handy?
When youre doing spring cleaning and need to lift your heavy
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3 Types of Strength Training - Train the Type You Really Need 10/18/16, 4:23 PM
Absolute strength in regular life helps you pick up (or push, or pull)
something very heavy one time. It is not the kind of strength that will
help you carry something heavy for a mile (well get to that type of
strength shortly).
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Heres a sample program so you can see this in action. Make sure to
get a minimum of 2-3 sessions of this workout in per week so that
your practice is regular enough for the results you want.
Do
Exercise
This
4-8 sets Squat - Use a variation that keeps the difficulty at about a 7. This may be a
of 3-5 pistol squat, shrimp squat, or other single leg variation.
reps
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3 Types of Strength Training - Train the Type You Really Need 10/18/16, 4:23 PM
4-8 sets Push-Up - Use a variation that keeps the difficulty at about a 7. This may be
of 3-5 a hollow body push-up, an inverted press, or a one arm push-up.
reps
4-8 sets Pull-Up - Use a variation that keeps the difficulty at about a 7. This may be a
of 3-5 one arm pull-up progression or a slow motion pull-up.
reps
For help with the exercises in this sample program, see this article on
bodyweight leg strength exercises, this article on push-ups, and this
article on pull-ups.
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3 Types of Strength Training - Train the Type You Really Need 10/18/16, 4:23 PM
land your punches and kicks with the right amount of force and
speed.
You may have a high level of strength, but if you lack speed, you wont
be able to do these activities with the necessary amount of power.
In your daily life, power comes into play when you have to use
strength very quickly:
Power is important for many types of sports, but as you can see, you
probably rely on power (or could benefit from it) often in your daily
life.
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3 Types of Strength Training - Train the Type You Really Need 10/18/16, 4:23 PM
Do
Exercise
This
3-5 sets Jump - Use a variation that you could do 20-25 reps with. This could be a
of 1-3 standing broad jump, jump for height, or bounding (jumping forward with one
reps leg).
3-5 sets Explosive Push-Up - Use a variation that you could do 20-25 reps with, but
of 1-3 make your movement explosive.
reps
3-5 sets Explosive Pull-Up - Use a variation that you could do 20-25 reps with, but
of 1-3 make your movement explosive.
reps
3. Strength Endurance
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3 Types of Strength Training - Train the Type You Really Need 10/18/16, 4:23 PM
Weve all experienced the need for strength endurance at some point
in our daily lives:
Your friend asks you to help him move. Carrying heavy boxes and
furniture for several hours requires a good level of strength
endurance.
When the elevator at work is broken and you have to walk up 16
flights of stairs to get to your desk, thats a good example of
strength endurance in action.
Get strong without weights: Try Our Free Bodyweight Circuit "
! MENU
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3 Types of Strength Training - Train the Type You Really Need 10/18/16, 4:23 PM
MENU
If your son trips and twists his ankle while youre on a family hike,
youll need strength endurance to carry him back to your car.
For this sample program, be sure to train 2-3 days per week so your
practice is regular
regular.
Do This Exercises
Circuit: 1-3 rounds of 20- Squat - Use a variation with which you can start at 20
50 reps per exercise. reps.
Push-Up - Use a variation with which you can start at 20
reps (may need to do them on your knees).
Pull-Up - Use a variation with which you can start at 20
reps (horizontal/Australian pull-up).
If your basic bodyweight squat can use some help, our detailed
tutorial will help you out.
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3 Types of Strength Training - Train the Type You Really Need 10/18/16, 4:23 PM
If you currently have some weight to lose, you can impact your
relative strength by maintaining your current strength level while
lowering your bodyweight. Conversely, you can maintain your current
bodyweight while increasing your strength (using any of the three
strength types described above).
For the most part, you dont have to worry about modifying your
relative strength. If youre working on getting stronger, thats all that
matters.
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3 Types of Strength Training - Train the Type You Really Need 10/18/16, 4:23 PM
One client, Laura, is a rower and marathon runner, and used Integral
Strength to help her prepare for a race:
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3 Types of Strength Training - Train the Type You Really Need 10/18/16, 4:23 PM
Thank you to GMB Fitness for providing me
with your Integral Strength program. My
exercises are coming along well, my rowing
has improved due to a stronger motor Laura Try
You Want
Strength Training vs. Leg Strength: The Hows Integral Strength - Body- The GMB Fitness Skills
Movement Practice - Why and Whys of Building a weight Exercise Program Show [Episode #73] - The
and When to Move On Strong Lower Body with from GMB "Perfect" Bodyweight
Bodyweight Exercise Strength Training Program
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How To Get Flexible Fast Fix Your Feet - Mobility, The Spine - How it Works, The Only Handstand Tutor-
(yes it's really possible - Strength, and Flexibility What Can Go Wrong, and ial You'll Ever Need - Posi-
and safe) Exercises for Foot and An- How to Make it Stronger tioning, Progressions, and
kle Health Programming
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