Traditional Strength

Traditional Strength training is the foundation of most resistance programs. It focuses on performing sets and reps of specific exercises with controlled rest periods to drive muscle growth (hypertrophy), strength, or endurance.

Physiology & Adaptations

Primarily utilizes the ATP-PC system (for heavy, low reps) and the Glycolytic system (for hypertrophy ranges). The controlled rest allows for partial to full restoration of phosphocreatine stores, enabling maximal force production in subsequent sets.

Key Benefits

Maximum recruitment of motor units for strength gains.

Clear path for progressive overload.

Targeted muscle development through isolation.

Increased bone density and metabolic rate.

Sample Session

Blueprint

Squat: 3 sets x 5 reps @ 80% 1RM (3 min rest) -> Bench Press: 3 sets x 8 reps @ 70% 1RM (2 min rest) -> Pull Ups: 3 sets x AMRAP.

Common Pitfalls

Resting too little between heavy sets, limiting neural recovery.

Sacrificing range of motion for heavier weights.

Lack of a defined progression plan (random selection).

Specifications

Duration30-60m

Intensityall

Focuscore

Progressive Overload

Increase weight (intensity), increase reps (volume), or decrease rest (density) week over week.

Setup Checklist

Add exercises one by one to the block.

Configure sets, reps, and weight for each exercise.

Set appropriate rest intervals (e.g., 90-180s for strength, 60-90s for hypertrophy).

Designate the phase (Warmup, Main, or Cooldown).

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