Sets and Reps # 3: FREE STRENGTH
How do you get some FREE STRENGTH?
Well, simply, you start lifting for the first time ever and you’ll get some!
See, free strength is what I refer to as the time when people first start training and they just get stronger without doing any hard training.
Their neuromuscular system adapts rapidly, their mind tells their body to produce more force and then guess what….they produce more force and lift heavier!
It’s awesome, and as coaches we need to get AS MUCH AS WE CAN from this free strength phase.
Forget periodisation, forget programming (not really but you know what I mean)…..you can set a PB EVERY WEEK in this phase.
Just overload people every set until they can’t lift it anymore. Take advantage of it as much as possible, because guess what……
WE’ll NEVER GET THIS BACK AGAIN!!
Basic strength protocols, 5×5, 4×8, 3×6, whatever is best suited to your athletes- use it and push it within technical limits of course.
How do you know when the phase ends?
The PB’s don’t happen every session, the loads become too heavy to overload every set…..the real training begins!
Now we have to think about things a little more…..
But make sure you get 100% out of people before this happens!
Coach them, push them and keep it going……
It’s out job to be creative and get the most we can from people in this phase…..