STRENGTH STRATEGIES
Stuck in a rut with your training? Bust out of it with these tips from strength coach Nolan Sunnassee
Getting stronger, and staying strong, is one of the best ways to improve all aspects of your health and fitness. But how can you break through those strength plateaus – when the weight progressions grind to a halt and you find yourself repeating the same sessions week after week?
This is the law of diminishing returns: doing the same workouts and seeing fewer and fewer gains over time. That is because your body adapts and gets used to changes within six to eight weeks. So the solution lies in variety, which is not just the spice of life, but your best friend when it comes to getting stronger...
HOLD FIRE
Utilise isometrics to encourage your body to squeeze out every last drop of strength. Using 110-150 per cent max loads exposes your body to switching up strength mechanisms (it’s best to use a spotter or support pins on a squat rack for this).
Take the bench press, for example: simply lift the heavy weight off the pins, but don’t try to press it – just hold it steady for ten seconds, or as long as you can, then lower.
TEST YOUR INSTINCTS
Your body is much stronger than you think, but it prevents you from utilising all your strength as it’s trying to protect you from damage. This evolutionary instinct can be temporarily overridden, however, by putting yourself in an unstable environment.
You can do this by standing on a step on one leg and closing your eyes – this stimulates the survival reflex. Step off, open your eyes and perform a squat.
WORK YOUR WEAK POINTS
You are only as strong as your weakest link, so activating those muscles prior to your big lifts can increase joint stabilisation and improve force output.
The neck is one area generally neglected. Using a fixed bench, lie down on the floor with your knees bent, feet flat on the floor and head and neck on the bench. Push through your heels to lift your body up into a tabletop position, letting your neck take the strain. Hold for as long as you can.*