![]() Limitations on space prevent a detailed analysis of his theories however, a focus on what he calls ‘the maximum load method’ is a useful starting point for the analysis of rest between reps and sets when weight training. Tudor Bompa is one of the world’s foremost strength and conditioning experts and is the only coach to have produced an Olympic champion in a power event (javelin) and a world champion in an endurance event (rowing).īompa has devised numerous strength training protocols for what he calls the ‘ periodisation of strength’ – the progressive development of strength through various resistance training methods, notably weight training, which is specifically relevant to improving sports performance (1). Whereas ‘a couple of minutes’ might be enough for a maximum strength developing session comprising 3 x 3 reps at 90%1RM, will it be enough for a 4 x 10 reps at 75% of 1RM power sessions, where the weights are moved as fast as possible? Some coaches may also argue that a shorter recovery is better, due to a greater hormonal and muscle building response, something we’ll come to later. However, when pressed as to exactly how long the athlete should recover between sets and reps, they may be less sure. Most coaches will probably argue that both strength and power require relatively long recoveries between sets if the athlete is to achieve ‘maximum strength and power, as well as promoting quality lifting’ with little fade. In contrast, power is generally developed by using medium to heavy weights (60-80% of 1 RM) over medium rep ranges (6-12). ![]() Maximum strength is achieved by lifting as heavy weights as possible – 80 to 100% of 1-repetition maximum (1RM) over low (1-4) rep ranges. How long you rest between reps and sets when weight training can have more of an effect on maximising your strength and power returns and building lean muscle than you might realise. ![]()
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