Like a car engine strength training increases your work capacity. The stronger you’re the bigger your engine will be resulting in more energy being used when you exercise.
For example if you train for physique and usually work in the 8-10 repetition range, training and increasing your strength between the 1-5 repetition range will have a knock on effect on your higher rep work. This means you will be able to lift more weight when performing 8-10 reps resulting in building muscle faster and developing your physique quicker
The same principles apply for fat loss training, the stronger you’re the more weight you will be able to move when performing circuits and other types of conditioning work for example prowler pushes and sled drags.
Here is a quick list of some of the best strength exercises you can add in to your program. These require a little less technique than some others to make it easier for you.
Perform 5 sets of 5 reps for the next 4-6 weeks.
- Box Squat – Start slightly higher then progress by lowering the box each week. The box squat teaches you to sit back and use your hamstrings and hips more as well as forcing you to hit consistent depth!
- Deadlift – You can start by elevating the bar from the floor onto blocks or plates (around 2-4″). This will depend on your training level and mobility. Ensure you keep your back tight throughout the lift. You can also use variations of this such as the hex bar.
- Front Squat – The front squat can be performed with a heavy dumbbell or barbell. The front squat is great for developing not only quad strength but back strength. The lift teaches you to stay extended throughout the entire rep and braced.
- Overhead Press – Pressing a barbell, log or dumbbell overhead will build great pressing strength. There is a reason this lift is in most strongman events. I personally prefer it over barbell bench pressing for developing raw pressing strength and avoiding injuries.
- Heavy Sled Drags – Load up something heavy and drag it! You will soon realise that it’s not only a great strength exercise (when heavy) but uses every muscle in your body. It’s very easy to do as well and is great for using with kids and older people as it requires very little technique and allows you to go heavy
Go here for some video demo’s of the lifts above or contact us to arrange a PT or technique session.