In this episode, I explain protocols to build muscle hypertrophy (muscle size) and maximize strength and power for athletic performance, health, and longevity. I describe two science-supported programs developed by strength and performance experts that are appropriate for both men and women, no matter the sport or training level background.
I discuss the key training concepts of strength-based programs, including progressive overload, intensity, Prilepin’s chart, autoregulation, block periodization, and how to train in multiple planes for well-rounded adaptations and injury prevention. I explain a straightforward program for improving muscle hypertrophy and discuss a more advanced program for enhancing speed and power that progresses weekly in volume, intensity, and specificity.
This episode provides listeners with the fundamentals of effective strength training and practical applications of these principles, which can be further modified based on time, equipment availability, injury background, individual goals, and skill level.
Access the full show notes for this episode at performpodcast.com.
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Timestamps
00:00:00 Hypertrophy, Strength & Power Protocols; Muscle Strength vs. Size vs. Power
00:08:09 Importance of Skeletal Muscle
00:10:45 Sponsors: Rhone & Continuum
00:14:00 Hypertrophy vs. Strength vs. Power Training: Repetitions & Intensity
00:18:50 Hypertrophy vs. Strength/Power Training: Rest Intervals
00:22:23 Programs Overview; Progressive Overload, Balance
00:27:57 7 Modifiable Variables, “COVIFRP”; Programs Overview
00:34:04 Sponsors: Renaissance Periodization (RP) & Momentous
00:36:47 Tool: Hypertrophy Program, Autoregulation
00:43:28 Program Specifics, ABAB Plan
00:50:25 Hypertrophy Program Results
00:53:30 Tool: Strength & Power Program, Mash Training Program, Velocity-Based Training (VBT), Prilepin’s Chart
01:03:21 Sponsor: AG1 & Maui Nui
01:06:09 Block Periodization
01:11:27 Accumulation Phase
01:19:39 Dynamic Warm-Up & Acceleration Development
01:24:49 Speed & Power Development
01:31:52 Day 1 & Weekly Progression
01:37:48 Transmutation Phase
01:45:20 Realization Phase, Overspeed
01:53:24 Program Concepts & Modifications
02:00:38 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media
Disclaimer & Disclosures
