FITNESS: The Future Of Strength Training

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Data-driven Training is Trending

One of the newest trends to emerge in the world of resistance training is a focus on data-driven training–using technology to track our performance in real time.

“Tracking the velocity of our sit is one example.” Scott Logan, High Performance Sport New Zealand’s strength and conditioning coach, says. “Technology allows us to track our speed, so we can target specific velocity ranges to provide us with desired adaptations

Logan continued: “For example, if strength training is your goal, you might aim for five sets of three squats at a peak velocity 0.7 meters per second. This would put us in the strength category. If we were training to be explosive, however, we might do five sets of five squats with a peak velocity at 1.2 meters per sec. After determining the velocity range, we can then set the weights. So rather than just focusing on lifting 120 kg (265 lb), you’re finding the weight that fits the range that is going to produce the specific adaptation you’re trying to achieve.”

Logan explains that we now have machines that allow us to see the live numbers we’re working with. For example, we can see the force generated through each leg using a Nordic hamstring machine. This encourages athletes to work harder, and allows them to see how much force they are generating through both legs Fundamental movements are here to stay Push (e.g., push-ups)

Pull (e.g., bent-over row)

.Lunge] ]Twist [e.g., woodchop]


These movements are:

Hip hinge (e.g., deadlift)
Gait (running)
Push (e.g., push-ups)
Pull (e.g., bent-over row)
Twist (e.g., woodchop)

“Essentially, every movement that we do is based around those seven fundamental patterns, or a combination of those seven fundamental patterns,” explains Logan. They have stood the test of times .”

Closed kinetic chains exercises with free weights will always last,” says Dr. David Behm of Memorial University, Canada. They will never go out of style. “Exercises such as squats and deadlifts can combine high-intensity, motor-coordination. balance, and sport-specificity. They won’t go out of fashion .”

Progressive overload delivers results

Logan says that progressive overload, which involves gradually increasing your weight or reps, is timeless. It’s a natural way for the body to adapt. “It has endured as training method. This is best illustrated by pregnancy. The body experiences gradual overload over nine months as the fetus develops and the body adjusts to the extra weight. This is overload at its most basic form. It involves a series of small adaptations that are applied over a long time to increase strength and fitness

The history of progressive overload dates back to the ancient Olympics. Milo of Croton, a young boy, was reported to have carried a baby cow every single day since he was a child. He grew stronger as the cow grew. He was able to adapt because the changes were so small. Milo, a mature man, was eventually able to transport a bull-sized bull.

Progressive overload doesn’t require you to lift weights. Logan explains that body-weight training can be a great way to progress. Logan explains that body-weight training can be used to make progress, whether it’s adding a rep to your pushups or placing both feet on the couch .”

You don’t need leg day

” “This may seem controversial, but I believe that bodybuilder-style leg day and chest/back days is a waste of time for most people. Although bodybuilders might need to train this way, they do it for aesthetic reasons and because they have spent years doing so. If you’re coming to the gym three times a week to get a bit stronger, you don’t need to be doing 25 sets of chest and back. This is not how athletes train, and it doesn’t make the most of your time. “

Logan believes that you can get more out of your training if you focus on three or four movement patterns per session and perform four to eight sets each pattern. Then, do this a few times per week. This allows you to do other types of exercise such as cardiovascular training or playing a sport. One day could be a horizontal pull and push day and the next day could be a vertical push for your upper body, followed by a glute focus and hamstring hinge focus. This is how athletes train .”

Biceps curls on a stability ball are a waste of time

Thinking about how to get more pump for your arms? You can leave the Swiss ball out. Behm asks, “What would you like to see disappear?” Open kinetic-chain exercises such as biceps curls on a BOSU ball or Swiss ball has no major advantages. Sitting on a Swiss ball or standing on a BOSU ball while performing biceps curls has no major advantages.”

Functional Training in BODYPUMP

Described as one of the trends transforming the fitness industry in 2021, functional training–exercises that help us perform movements in everyday life more easily–has been steadily growing in popularity over the last few years, and has been a lynchpin of LES MILLS(tm) programs such as LES MILLS CORE(tm).

For Glen Ostergaard, Program Director for BODYPUMP(tm), this is a crucial type of training that he has been incorporating into the workout over the past 12 months. Glen states that functional training is his current favorite type of training. I’ve been adding functional exercises to BODYPUMP like push-ups with the bench press or mountain climbers with triceps extension. The full-body exercise is more challenging and more rewarding when done in isolation. It’s where BODYPUMP stands right now. I have been careful in how I introduced functional moves. I can see us staying in this phase for a while.”

You can experience the latest BODYPUMP workouts at a club near you or use LES MILLS+.

What’s the future in technology? Logan and Behm predict an increase in technology dependence.

I imagine that workouts will be more closely linked to live data,” Logan says. Logan says that heart rate variability could have an impact on our programming. We could look at velocity training and see the speed at which we are moving. If we don’t hit our target velocity we would adjust our weights accordingly. Our training will continue to improve with the help of technology. Technology that was previously only accessible to professional athletes will be made more available to everyone. This will improve the training experience for all. Behm agrees. “We’re going to have more personal feedback systems that monitor workload, intensity, and volume of work so an individual can see if their intensity has dropped within a training session.” Over many sessions, this will inform whether their workload is going down or increasing.”

Scott Logan

Scott Logan is the strength and conditioning coach for the New Zealand men’s hockey team the Black Sticks. Scott Logan Conditioning was founded by Scott Logan, an ex-international water polo player from New Zealand. They offer online personal training and advice that is normally reserved for elite and professional athletes. Scott has spoken at numerous conferences around the world, as well as throughout New Zealand. He also offers seminars to teams, athletes and trainers.

Dr. David G. Behm

Dr. David Behm works at the School of Human Kinetics and Recreation, Memorial University of Newfoundland, where he does research in Sports Science and Exercise Physiology with a focus on neuromuscular responses and adaptations. Dr. Behm has worked at Memorial University of Newfoundland since 1995 teaching more than 18 different courses and serving as Associate Dean / Chair of the School of Human Kinetics and Recreation Graduate Studies for approximately 10 years. His TEDx talk on stretching is an attempt to clarify the confusion regarding stretching research for the public.

Glen Ostergaard

Glen Ostergaard was born with a love of fitness. His father used to lift weights with his friends in an old garage before he entered the world. Glen spent hours watching his father and friends train, and he knew that he wanted to be like them. At 16 his father gave him his first training program: three times ten reps of all the basic exercises. Glen began to compete in bodybuilding and then moved on to CrossFit and powerlifting. He is based in Auckland, New Zealand, where he is Program Director for BODYPUMP, RPM(tm) and LES MILLS SPRINT(tm).

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