Working Out for Maximal Strength

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Continuing our discussion on working out intentionally, we’ve covered the Stabilization Endurance Phase, the Strength Endurance Phase, Hypertrophy Stage, and now we’re introducing the Maximal Strength Phase. Max Strength is a phase that not everyone will incorporate into their programing because it’s really meant to increase the rate of force production, motor unit synchronization, and the recruitment of more motor units. It’s meant to help increase the benefits of power training, and it’s primarily about getting as strong as you possibly can. Since not everyone has goals of being a power lifter or achieving their maximal amount of strength, not everyone will incorporate this phase into their training program. But in case you’re interested, here’s some info.

Sets, Reps, Intensity and Rest During Maximal Strength Phase

There are six parts to a Max Strength Workout, and they’ll have their own reps, sets, tempo, training intensity, rest interval, frequency, duration and exercise selection. Because the goal of this phase is to develop the absolute max amount of strength, you’ll want to increase the load and volume, and you’ll likely want to increase the rest periods as you move up in loads so you can properly recover, avoid overtraining, and get the best results possible. You’ll typically aim to be in this phase for 4 weeks. Here are the six parts:

1. Flexibility: This is a super important aspect to help you stay mobile as you move.

   1. Reps: 5-10 reps

   2. Sets: 1-2 sets

   3. Tempo: 1-2 second hold

   4. Frequency: 3 - 7x/week

   5. Exercise Examples: Foam roll, and active stretching

2. Core: Having a strong core helps support our lumbar spine and is vital to any phase of training.

   1. Reps: 8-12 reps

   2. Sets: 2-3 sets

   3. Tempo: Medium pace 1/1/1

   4. Rest Interval: 0-60 seconds between sets

   5. Frequency: 2-4x/wk

   6. Exercise Examples: 0-3 core strengthening exercises like crunches on stability ball.

3. Balance: This section is optional, and will depend on the goals you have.

   1. Reps: 8-12 reps

   2. Sets: 2-3 sets

   3. Tempo: Medium pace

   4. Rest Interval: 0-60 seconds between sets

   5. Frequency: 2-4x/wk

   6. Exercise Examples: 0-3 balance-strength exercises like a single leg squat

4. Plyometric Training: Depending on your goals, this is optional.

   1. Reps: 8-10 reps

   2. Sets: 2-3 sets

   3. Tempo: Repeating

   4. Rest Interval: 0-60 seconds

   5. Frequency: 2-4x/wk

   6. Exercise Examples: 0-3 plyometric-strength exercises like box jumps

5. Speed, Agility and Quickness: Just like with Balance and Plyo Training, SAQ is also optional, depending on your goals.

   1. Reps: 3-5 reps

   2. Sets: 3-4 sets

   3. Tempo: Fast

   4. Rest Interval: 0-60 seconds between sets

   5. Frequency: 2-4x/wk

   6. Exercise Examples: 6-8 drills allowing greater horizontal inertia but limited unpredictability like cone shuffles.

6. Resistance: This is where the bulk of the training lays.

   1. Reps: 1-5 reps

   2. Sets: 4-6 sets

   3. Tempo: as fast as you can (which will likely look very slow, given the load)

   4. Intensity: 85 - 100% effort

   5. Rest Interval: 3-5 minutes between sets

   6. Frequency: 2-4x/wk

   7. Exercise Examples: 1-3 strength level exercises per body part like back squats and bench press.

Workout for Maximal Strength Training

If you’re ready for a hypertrophy workout, give the one below a try.

Warm Up:

Foam Roll Calves, IT Band, Lats, one time each, for 30 seconds each muscle. Hold any tender area you find for 30 seconds as well. Actively stretch the calves, hip flexors and lats one time each, for 10 reps, holding each stretch for 1-2 seconds. Then, brisk walk or slow jog on the treadmill for 5 - 10 minutes.

Core/Balance/Plyometric Work: Circuit style, no rest until the final exercise.

Cable Rotations, 2 sets of 8, medium tempo

Back Extension, 2 sets of 8, medium tempo

Step-Up to Balance, 2 sets of 8, medium tempo, rest 60 seconds.

Resistance Work:

Barbell Clean, 4 sets of 5, explosive tempo, 3 min rest

Bench Press, 4 sets of 5, explosive tempo, 3 min rest

Lat Pulldown, 4 sets of 5, explosive tempo, 3 min rest

Seated Dumbbell Shoulder Press, 4 sets of 5, explosive tempo, 3 min rest

Barbell Squat, 4 sets of 5, explosive tempo, 3 min rest

Cool Down:

5-10 Minutes on the treadmill doing a brisk walk, gradually reducing speed.

Foam roll calves, IT-band, Lats for 30 seconds each

Static Stretch calves, hip flexors, lats for 30 seconds each.

Try this workout, or write your own using this formula, and let me know what you think in the comments section below! And, I’ll be taking on a select few online personal training clients in the next coming weeks. If you’re interested in working together, DM me for the details.

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