Strength Training will be the key to all progressions. Use this training to develop your overall muscular strength and to maintain muscle mass. Each routine is designed to train your anaerobic Type 2A(Fast Twitch) Muscle Fibers. Training at a consistent rate using a specific amount of effort of muscle contractions through your ranges of motion. Defining strength is using the ability to exert effort mentally and physically. As you train, your muscles should consistently feel muscle tension through each phase of contractions eccentrically(downward) and concentrically(upward). Use the following guidelines to apply towards your strength training to increase your strength and enhance muscle progression.
As you select your training program remember each repetition should have a 2-3 second tempo with a controlled and steady motion. There are 3 Principles to focus on Proper Mechanics, Time Under Tension, and Muscle Connection.
Principle 1: Proper Mechanics: Movements while keeping posture, and positioning of the exercise
Principle 2: Time Under Tension/Tempo: Constant muscle contractions with a 2-3 second pace
Principle 3: Mind to Muscle Connection: Concentration on the targeted muscle