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  • hello! If i want to develop strength and power, what kind of workout should i do?

  • Sources:

    To develop strength and power, there are several workout strategies you can adopt according to the advice from and from the .

    General Principles:

    • Three to Five Concept:
      • Exercises: Select 3 to 5 compound exercises.
      • Reps: Perform 3 to 5 repetitions per set.
      • Sets: Do 3 to 5 sets per exercise.
      • Rest: Take 3 to 5 minutes between sets.
      • Frequency: Train 3 to 5 times per week. 1 2

    For Power Development:

    • Intensity: Use lighter weights, approximately 30% to 70% of your one-rep max depending on the exercise.
    • Exercises:
      • Plyometrics
      • Medicine ball throws
      • Short sprints (e.g., on an air bike)
      • Olympic lifts like snatches and clean and jerks
      • Clapping push-ups, speed squats, kettlebell swings
    • Key Focus: Aim for high speed and explosive movements. 3 4

    For Strength Development:

    • Intensity: Use heavier weights, around 85% or more of your one-rep max.
    • Exercises: Focus on compound movements such as:
      • Squats
      • Deadlifts
      • Bench presses
      • Overhead presses
    • Program Example: 3 to 5 exercises, 3 to 5 reps, 3 to 5 sets, resting 3 to 5 minutes between each, done 3 to 5 times a week.
    • Variation: Occasionally incorporate fewer reps (e.g., singles or doubles) to increase intensity. 2 5

    Additional Insights:

    • Mindset and Recovery:
      • It's important to maintain focus between sets; consider avoiding distractions like smartphones.
      • Moving or pacing lightly between sets can help keep the muscles ready for the next set.
      • Be cautious with additional hypertrophy work as it can impact recovery. 5 6

    By following these principles and tailoring the exercises and intensity to your goals, you can effectively build both strength and power.

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  • can you do a 2-3 days a week strength and power trainingn program with details about exercises to ensure power and strength gains. make it so I only have to use weights other than body weight once or twice a week

  • Sources:

    Here is a 2-3 day per week strength and power training program, combining bodyweight exercises with weighted exercises executed only once or twice a week for maximal efficiency. This plan follows the principles discussed by and 1.

    Program Structure:

    • Frequency: 2-3 days per week.
    • Framework: The 3 to 5 concept:
      • Exercises: 3 to 5 exercises.
      • Reps: 3 to 5 repetitions.
      • Sets: 3 to 5 sets.
      • Rest: 3 to 5 minutes between sets.
      • Intensity: For strength training, use weights at 70% or more of your one-repetition maximum (1RM). For power training, use 30%-70% of your 1RM depending on the exercise.

    Day 1: Power Training (Bodyweight Focus)

    1. Warm-Up: 5-10 minutes of dynamic stretching and light cardio (e.g., jumping jacks or dynamic lunges).
    2. Exercise 1: Broad Jumps
      • 3 sets of 3-5 repetitions.
      • Rest 3-5 minutes between sets.
    3. Exercise 2: Plyometric Push-Ups
      • 3 sets of 3-5 repetitions.
      • Rest 3-5 minutes between sets.
    4. Exercise 3: Medicine Ball Slams (30% of 1RM)
      • 3 sets of 3-5 repetitions.
      • Rest 3-5 minutes between sets.
    5. Optional: Light jogging or cycling to cool down.

    Day 2: Strength Training (Weighted Exercises)

    1. Warm-Up: 5-10 minutes of dynamic stretches and light cardio.
    2. Exercise 1: Squats (70% or more of 1RM)
      • 3-5 sets of 3-5 repetitions.
      • Rest 3-5 minutes between sets.
    3. Exercise 2: Deadlifts (70% or more of 1RM)
      • 3-5 sets of 3-5 repetitions.
      • Rest 3-5 minutes between sets.
    4. Exercise 3: Overhead Press (70% or more of 1RM)
      • 3-5 sets of 3-5 repetitions.
      • Rest 3-5 minutes between sets.

    Optional Day 3: Combined Strength and Power (Bodyweight & Weighted Mix)

    1. Warm-Up: 5-10 minutes of dynamic stretching and light cardio.
    2. Exercise 1: Speed Squats (30%-50% of 1RM)
      • 3-5 sets of 3-5 repetitions.
      • Rest 3-5 minutes between sets.
    3. Exercise 2: Clapping Push-Ups
      • 3-5 sets of 3-5 repetitions.
      • Rest 3-5 minutes between sets.
    4. Exercise 3: Weighted Pull-Ups (70% of body weight)
      • 3-5 sets of 3-5 repetitions.
      • Rest 3-5 minutes between sets.

    Tips:

    • Intensity: The intention and speed with which you execute power exercises are crucial for effectiveness.
    • Recovery: Ensure adequate rest and recovery between sets to maintain intensity and form.
    • Progression: Gradually increase the load or intensity by approximately 3-5% per week as you adapt to the workouts 2 3.

    This program allows you to focus on both strength and power, using weighted exercises minimally each week while integrating bodyweight movements to ensure well-rounded development and convenience.

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  • what would be the science based program to do my first pull up

  • Sources:

    Achieving your first pull-up requires a focus on building absolute strength rather than muscular endurance. The following program incorporates insights from and , emphasizing maximal strength development and progressive overload.

    Science-Based Pull-Up Program

    Phase 1: Foundational Strength

    Duration: 4-6 weeks

    1. Resistance Band Assisted Pull-Ups

      • Start with a thick resistance band for substantial assistance.
      • Perform 3 sets of 5-8 repetitions.
      • Rest 2-3 minutes between sets.

    2. Isometric Holds

      • Hold the top and middle positions for 10-15 seconds.
      • Perform 3 sets of each position.
      • Rest 1-2 minutes between sets.

    3. Lat Pulldowns (Machine or Band Assisted)

      • Perform 3 sets of 8-12 repetitions.
      • Rest 1-2 minutes between sets.

    4. Dumbbell Rows

      • Perform 3 sets of 8-12 repetitions per arm.
      • Rest 1-2 minutes between sets.

    5. Scapular Pull-Ups

      • Focus on scapular retraction and depression.
      • Perform 3 sets of 10-12 repetitions.
      • Rest 1-2 minutes between sets.

    Phase 2: Progressive Strength and Specificity

    Duration: 4-6 weeks

    1. Eccentric (Negative) Pull-Ups

      • Jump or use a step to get to the top position, then lower yourself slowly (3-5 seconds).
      • Perform 3 sets of 3-5 repetitions.
      • Rest 2-3 minutes between sets.

    2. Resistance Band Assisted Pull-Ups (Lighter Band)

      • Use a lighter resistance band as strength improves.
      • Perform 3 sets of 5-8 repetitions.
      • Rest 2-3 minutes between sets.

    3. Weighted Lat Pulldowns

      • Use 75% of your 1RM to gauge strength 1.
      • Perform 3 sets of 6-8 repetitions.
      • Rest 2-3 minutes between sets.

    4. Single-Arm Dumbbell Rows

      • Perform 3 sets of 6-8 repetitions per arm.
      • Rest 1-2 minutes between sets.

    5. Dead Hangs

      • Hang from the bar for up to 30-60 seconds to build grip strength.
      • Perform 3 sets.
      • Rest 1-2 minutes between sets.

    Progression Tips

    • Intensity: Aim for progressive overload by gradually reducing assistance and increasing the weight in supporting exercises.
    • Form and Technique: Maintain proper form throughout each exercise. Quality over quantity.
    • Consistency: Consistently practice these exercises 2-3 times a week for optimal progress.

    By focusing on maximal strength protocols and gradually transitioning to more specific pull-up movements, this program is designed to efficiently build the strength needed for your first pull-up. Ensure adequate rest and recovery to support muscle growth and prevent overtraining.

    RELATED QUESTIONS