The second energy system that I use when designing workouts for myself or my athletes is strength. Most people are familiar with this type of workout. This type of workout is characterized by using maximum force and muscle recruitment. Generally, you will do 1 rep max’es or low rep high-load efforts. The movements will be slow and grinding. The weight travels limited distance, and the movement is not explosive. The contraction time for each rep may be two seconds or more. You will work up to heavy, and the rest periods between sets should lengthen as weight increases. You should take no less than 2-4 minutes rest when the load is over 80% of 1RM.
These types of workouts are fun and I always look forward to them. This is one of my favorite workouts. Try it and let me know what you think.
