قالب وردپرس درنا توس
Home / Fitness and Health / Hypertrophy training for the off-season strongman

Hypertrophy training for the off-season strongman



In most sports, there is a time and place for training specificity and a time to focus on muscle growth. The sport of the strong man is no different. You may think that you must practice the specific competition movements throughout the year – always with maximum weight – but any sport that invites you to get stronger requires periodization. You simply will not make any significant progress in this sport if you are constantly carrying around soul-displacing amounts of weight.

Anthony Fuhrman, the strongest man in the world and a 105 kg athlete from Team Bodybuilding.com, says there is nothing right for a strong off season. It is all the more important to have an intelligent program that includes as much hypertrophy work as possible, especially if you are a beginner or an amateur in sports.

Depending on the equipment, time and response of his body, Fuhrman says integrating a higher volume of training into his routine, even as a competition approaches. In a sport that does not always have a consistent competition plan, it is important to push your own phases of hypertrophy and think all year long, rather than just the next 6 to 8 weeks.

Here are some reasons to store Radial Hypertrophy while training for Strongman competitions:

  Pro-Strongman competitor and Team Bodybuilding.com athlete Anthony Fuhrman prepares for a bank lift. Muscline enlargement and the Greater muscle growth is an obvious by-product of high volume exercise. Strongman is a sport where you try to lift maximum weights without showing your physique. Many athletes therefore do not recognize the importance of hypertrophy training. The more muscle you have, the greater your power potential, and adding that muscle will require special hypertrophic phases, even if it means swallowing your pride and occasionally taking breaks from your maximum days. </p><div><script async src=

Reason 2: Faster Recovery [1
9659007] Higher numbers of replacements and lighter weights increase blood flow, transporting oxygen and nutrients to the muscles during the healing process. Hypertrophy training often targets smaller muscle groups and stabilizers that are used during the movement of compounds but do not target the same metabolic stresses and strains that they achieve in volume training.

"Repetitions," says Fuhrman. "The problem with regular loading of your body is that your tendons, ligaments and bones eventually collapse due to the effects of repetitive sheer force."

Reason 3: Conditioning Room [19659007] The benefits of conditioning include improved body composition, aerobic capacity, power output, and performance. This applies regardless of your sport, and it certainly applies to strong ones.

As Fuhrman puts it, "Conditioning is like the ugly step-child of weight training – many athletes do not, but those at the top of their field do."

  Pro-strongman competitor and team bodybuilding.com Athlete Anthony Fuhrman performs an overhead press.

His own routine involves at least 20 minutes conditioning, which is performed three times a week, along with two high-intensity interval training sessions (HIIT) per week. The HIIT lasts 10 to 20 minutes and usually consists of 3 repetitive squats with a total duration of 20 minutes. Fuhrman also likes to outdo the rowing with light presses for as many laps as possible for a pre-set period of time.

The conditioning need not be strongman-specific. The Prowler, the sled, the cleaning and snatching (if you are familiar with the technique) can work well. Also limiting the breaks between sets during regular workouts can help.

Growing like a Strong Man

Below is an example of how hypertrophy training for Fuhrman might look in the off-season. This is a day for the upper body that relies on the press movement.

"The basic principles to be followed are selecting a basic exercise for the area to be improved – in this case lateral elevations for shoulders – and 2-3 composite exercises followed by 5-6 hypertrophic exercises," he says. "It is important for a strong man to be able to move his heavy weight over a period of time, not just for repetition, so exercises that are usually based on strength [done] are exercises with higher repetitions."

Hypertrophy training for the low season of the strong

1

Warm up

Lateral lifting

Keep this light!)

3 sets, 20 repetitions


2

Push Press

Use Axel rod if available

6 sets, 3 repetitions


3

Seated barbell military press

4 sets, 6 repetitions


4

Barbell incline bench with medium handle

3 sentences, 6 repetitions



Source link