Strength in general, maximum strength training and speed training should be conducted with limited work volumes and minimal metabolic stress; doing so maximizes the quality of learning and training efforts. Basic strength exercises are straightforward. Long term variety is often best achieved by adjusting the workload for a limited number of functional movements rather than attempting to include every possible exercise. Strength training exercises can be classified into three different categories.
Primary- multi joint and weight bearing such as Olympic style lifts, squats and dead lifts. Olympic style weight lifting movements represent a special case of primary exercises that are semi ballistic in nature, with explosive impulse and power as the fundamental objectives. The lung and step up each meet the criteria for primary exercise. The chin up, pull up, dip, pushup and related exercises can be considered multi joint weight bearing movements, part of the primary category. One of the most effective ways to strengthen the health trunk is to load it in a fixed position while the lower body does the work, transferring force through the segments of the body. You must view the primary exercises as a family of ground based movements that are interchangeable. The difference is whether the weight is supported across the shoulders or suspended from them. It is possible to make big gains in strength and see little or no functional transfer if certain movements are neglected, allowing antagonistic muscle group deficits to develop. A useful rule of thumb is to include a pulling of flexion exercise for every pushing or extension exercise so that each movement plane is worked equally in both directions. In the case of lower body training, exercises such as the glute-hamstring, abdominal-trunk flexion and various isolation exercises can largely balance out primary movements. The key to applying these methods lies in their skillful combination rather than exclusive disproportionate use of any one of them.
Secondary- multi joint non-weight bearing such as upper body pressing or pulling exercises.
Tertiary or isolation- single joint, non-weight bearing.
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