OK, so England may be out, but this graphic from Betway suggests our players were harder, faster and stronger than they’ve ever been before …
(Also scroll down below the graphic for Pete McCall’s words of wisdom about strength training using ViPR and how to achieve the very best outcomes …)
Achieving muscle strength and size with ViPR
Many clients have fitness goals that involve either increasing muscle strength or size. Many of these clients will want to achieve both goals simultaneously, so it is helpful to know how to design exercise programmes with ViPR to achieve those outcomes. ViPR master trainer Pete McCall shows you how.
Stimulating the physiological adaptations of muscle strength and size requires imposing two specific types of demand on muscle: mechanical and metabolic. Mechanical refers to the structures of the muscle, specifically the contractile element of the actin-myosin proteins and the elastic component of fascia and connective tissue. Metabolic demand is the energy a muscle expends to generate a force. Whether you are lifting 20kg for a few reps, 6kg for many reps or 12kg for explosive lifts using ViPR, you can create both the mechanical and metabolic fatigue necessary to stimulate improvements in both strength and size. Type II muscle fibres are responsible for increasing muscle size and elevating force output. Exercises that create metabolic or mechanical overload will also recruit higher levels of type II muscle fibres. ViPR can be used to create both mechanical and metabolic overload if you want to.
Here are some strategies that allow you to use ViPR as an effective tool for increasing both muscle strength and size.
Head on over to the ViPR blog to read the full article by Pete McCall. The article also includes a series of technical videos to demonstrate the versatility of ViPR through a series of different techniques, showcasing those all important explosive movements …
Reps for time
Set a timer for a specific amount of time and challenge a client to perform as many repetitions of an exercise as possible in that time limit. Start with 20 seconds and increase in five-second intervals. Record the number of reps performed and challenge clients to meet or exceed that number with each set for a particular exercise.
Try: Uppercuts 10kg
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