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UPPER BODY STRENGTH & POWER WORKOUT

What’s your plan for building yourself into a more dominant player next season? An interesting study published in the Journal of Strength & Conditioning Research compares traditional high-intensity training to a mixed volume upper and lower body workout for building upper body strength and power.
 
Volunteers in the high-intensity group did 4 to 5 reps of each exercise at 88% to 90% of one rep max (1RM). The mixed volume group used this high-volume rep range and load for lower body muscle groups, but performed 10 to 12 reps at 65% to 75% of 1RM using upper body muscles. Compared to tests taken before the 6-week program, subjects who did the mixed volume workout showed greater increases in bench press power at 50% of 1RM along with bigger increases in arm muscle size.

INCREASED RUNNING INTENSITY VS. CONSISTENCY 

Slightly different approaches to training can help active adults meet very different kinds of goals. Depending on what you want to achieve with cardio day workouts, a study published in The Journal of Sports Medicine and Physical Fitness offers an interesting insight into what can be accomplished during 4 weeks of training.
 
Researchers had moderately experienced endurance athletes increase the intensity of their running each week or run at a constant intensity. Half-way through the program, the increased intensity group realized an average 5.5% increase in running velocity, reaching 11.5% by the end of 4 weeks. Constant intensity runners decreased exercise heart rate by an average of 6.7% after 2 weeks and 9% by the end of the program.

GAIN STRENGTH FROM TAKING TIME OFF

Experienced weight room warriors understand the value of allowing enough time for muscle recovery. How would taking 3 to 5 days off impact your path to greater gains? If your goals include getting stronger, a study published in the Journal of Strength & Conditioning Research suggests short periods of no weight training can be beneficial.
 
Eight men with resistance training experience took part in a pair of 4-week strength training programs. They took 3.5 or 5.5 days off after the second 4-week session. Compared to tests taken before the first program started, countermovement jump height and isometic bench press peak force were greater after both periods away from the gym. Scientists theorized these improvements might have been the result of decreased neuromuscular fatigue.

 

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