Cross Training for Strength
Many people want to get stronger but do not have the time for a traditional strength training program. These programs involve multiple days of lifting for generally 1-2 hours a day depending on the specifics of the program. Cross training for strength simply takes into consideration certain principles of strength training and combines them for effective and efficient results.
When working to develop strength, heavy weight must be moved. In order to move heavy weight, the amount of reps must be low due to the amount of weight. After a few reps, the body gets extremely tired and needs a prolonged period of rest to allow the glycolic system time to replenish the energy source. To make sure enough reps are completed for growth, the amount of sets is increased. For example:
6x3 with 80% of max, with 2-3 minutes rest between sets.
The amount of sets is 6 to make up for 3 reps. To make sure the individual is using enough weight, they should be at 80% of their 1 rep max. Meaning, if someone has a max of 200 pounds for bench press, they should use 160 pounds for their workout. After the completion of a set, they rest to allow energy replenishing and then move on. Each rep should be extremely difficult to complete and fatigue will set in quickly.
A technique used to speed up the process of a strength training workout is called supersetting. Performing a superset involves using two exercises that work opposite muscle groups. An example is bench press and cable rows. For the superset, simply perform the set of bench press, then instead of waiting to rest, immediately move to the cable rows to complete that set. Move back and forth alternating between the two until all sets are completed. This is effective in working the body because the muscles involved in the first exercise are not utilized in the second exercise and vice versa. By using a superset method, the overall time of the workout is cut down dramatically.
To make a cross training workout for developing strength, we should keep in mind the traditional means of training and organize the exercises to get best results. There are a few things to consider that will allow for an optimal workout:
1. What muscle groups do you want to get work?
2. In which order should the exercises be placed?
3. The amount of weight to lift—how many reps of each exercise should be done; how many sets should be completed?
The muscle groups to be worked are the most important thing to consider. If only two groups are to be worked, a person can choose between super-setting like normal or to integrate four exercises alternating between the muscle groups. (chest, back, chest, back). When the muscle groups are decided, they must be organized in a way that will allow for the body to complete each exercise. Having a workout such as (chest, chest, back, back), would prove to be very difficult for the second exercise in the group to be completed. As such, the order should be arranged in a way that each muscle group can have rest while working another.
If chest (pushing away from the chest), then upper back, legs, abdominals, lower back, or curls are ideal.
If upper back (pulling towards the chest), then chest, shoulders, abdominals, legs, triceps.
If shoulders (pushing overhead), then upper back, abdominals, legs and curls.
If abdominals (bending the spine forward at the core), then lower back, upper back, chest, shoulders, legs, curls or triceps.
If lower back (extending the spine to stand straight), then abdominals, chest, legs, curls and triceps.
If biceps (bending the forearm towards upper arm), then chest, shoulders, legs, abdominals, lower back, and triceps.
If triceps (extending the forearm away from upper arm), then upper back, lower back, shoulders, abdominals, legs and curls.
If legs (squatting, bending motion and standing), all upper body or core.
The sample arrangement of these exercises is dependent on the typical general exercises per muscle group. As the specific exercises within a muscle group expand, so too do the possibilities for more arrangements. The example I gave is based on simple functions of the muscle group as seen in the parenthesis.
The amount of weight, reps, and sets are all considered at the same time essentially. Following the basic premise of strength, the amount of reps should be 8 or less. If the amount of reps is higher towards 8, it is likely that the amount of sets will be fewer. The amount of weight depends on the overall feeling you want to accomplish. The weight must be controlled in a safe and effective manner. If someone normally does 3x8 deadlifts with rest, it is normal to assume they will be close but below that weight for their cross training strength workout. This is due to the fact that the individual will be experiencing overall fatigue.
Safety considerations cannot be over emphasized. FORM must be PERFECT. Without perfect form, the risk of injury increases greatly. As you become fatigued from an overall standpoint, you will notice your body trying to “cheat” as it manipulates itself to complete the exercise. Such examples include not fully lowering legs during deadlift or arching the back during shoulder press. At that one instant, it makes it easier on the body, yet it also potentially causes tremendous damage that could leave you injured for a prolonged period of time. To help prevent against this, it is a great idea to have certain mental or verbal cues to help keep good form. Going back to the deadlift example, every time you lower down, you could say “drop the butt!” This will serve as a reminder each and every rep to have correct form. Even as you become more experienced, keep up this habit because as you get better, the weight will increase, leaving you in the same position as before.
In order to get the best results for your strength, you must be aware of how your body adapts to the various combinations of reps, weight, and sets. As you gain experience with different variations, you will notice certain workouts will be easier than others and the rate of growth will be faster as well. Once you find an effective way, it is not a bad idea to focus on it for up to 8 weeks before changing it up to work on a more well-rounded approach. Be sure to incorporate exercises to work each muscle group so that the body does not become out of proportion, which could leave you with some poor pressure or stress on the body and just looking subpar as you are unbalanced.