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Online Fitness Programmes - GET STRONG

Ever since the biblical Samson wrestled a lion, climbed a hill carrying the main gates from the city of Gaza, slay an entire army with nothing more than a donkey’s jaw bone, and tore down the philistine temple with his bear hands, mankind has been fascinated by the virtue of physical strength.

Training for aesthetic purposes is great, but there will always be something special about training for the functional purpose of getting strong. I see so many men in gyms everywhere spending hours training in pursuit of better looking bodies. Simply by modifying those hours and including some strength training exercises, you can still get a great looking body, but also open up exciting possibilities to enter competitions, to excel, and to lift on platforms away from home and discover interesting new people and places. In the Powerlifting competitions I organize and promote, it is thrilling to see new faces thoroughly enjoying the Powerlifting experience simply because at some point they decided to include Squats and Deadlifts in their training.

Athletes in almost all sports nowadays are getting bigger, stronger, and faster as a result of better awareness of strength conditioning methods. If your are an athlete at amateur level you can capitalize on this trend. Gain the edge over your competitors by starting some serious strength training instead of the traditional circuit-type light gym training old-fashioned coaches like to prescribe to athletes and sports teams.

It was great to see some hardcore strength training in the 6th installment of the Rocky saga, Rocky Balboa. With an aging Rocky unlikely to build the speed or stamina required to defeat his much-younger opponent, his coach Duke decides they must instead focus on building raw strength and power. Rocky would become strong enough to unleash “hurtin’ bombs” on his opponent that would “hurt so much they’ll rattle his ancestors”. To develop this awesome strength Rocky employs a programme built around two of the power lifts Squats and Bench Presses, and one of the Olympic lifts, the Clean & Jerk.

Olympic weightlifters and Powerlifters are amongst the strongest people on earth. Most other strength sports demand a solid base in either of these two disciplines. Weightlifting and Powerlifting coaches and lifters are now called upon all over the world to relay the secrets of supreme strength and power to today’s top athletes in most sports.

So whether you are an athlete from any sport, a martial artist, a dancer, a soldier, a firefighter, are thinking about getting into Weightlifting or Powerlifting, or just want to get stronger, let’s get lifting!

Here are some general tips:

Start squatting! No ifs or buts!

Don't kid yourself about the depth of your squat, anything above parallel to the FLOOR is simply NOT a squat!

Focus on large muscles and big compound movements.

Lower the reps and increase the weight and rest periods between sets. 6 sets of 3 heavy reps is a good place to start, with 5 minutes rest between sets.

Never underestimate the importance of perfect technique, in the major lifts technique is everything!

Stop splitting bodyparts into different workouts and start training the body as one unit, use full-body movements and full-body workouts.

The Get Strong programme includes strength-training solutions for people who just want to get stronger, as well as for those who might have competitive aspirations in weightlifting or powerlifting. It is particularly of value for athletes in any sport who have only a few hours a week to spare.

Here are some of the things you will find in the Get Strong programme:

Physical strength defined
An introduction to Olympic Weightlifting and Powerlifting
Characteristics of strength training programmes
Strength training methodologies
Maximum effort, Dynamic Effort and Repeated Effort training methods explained
Workout plan
How to correctly squat, bench and deadlift more weight
Technical exercise performance instructions
The universally applicable secrets of power in sport movements

The Get Strong programme consists of 2 workouts per week. These workouts incorporate maximal, dynamic and repeated effort methods for the development of maximal strength and rate of force development.

Increase your full-body explosive power

Increase your throwing power

Improve your ability to produce quick bursts of speed

Improve your balance and core stability

Increase your vertical jump height and broad jump distance

Improve your ability to shield, block, attack and defend other players in contact sports

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