Thread: hyp,power,strenght

Those are waaay too generalizing numbers and tempo isn't all that important IMO. Just keep it controlled and natural.

Generalizing you could say:
- Strength 1-5: Compound movements.
- Power 1-5 (lots of singles): Explosive compound movements.
- Hypertrophy 6-12: Compound movements. A slow negative tends to help.
- Endurance 13-20+: Compound movements.

whats an explosive movement? like snatch? and clean?

also have u ever heard of 50 reps? is that useless? for boxing?

Yes, olympic lifts are very explosive movements.

50 reps are pretty useless I think, you might as well do some sort of circuit or supersets for conditioning.

basically what i was thinking was to rotate th rep range evry so often

thanks alot.

Definitely rotate your reps. I like waving the volume and the intensity in phases. So weeks 1-3 you gradually increase the volume and lower the intensity and weeks 4-6 you increase the intenisty and lower the volume. Works great.

This is called undulating periodization btw.

whats intensity? lik speed of the reps?

Originally Posted by danny81

whats intensity? lik speed of the reps?

Intensity is how heavy the weight you're using is in terms of how many reps you can do with it (Rep Max)

4RM is more intense (heavier) than 8RM.

For a set of 6 reps, most people will do their 7 or 8 RM weight for example.