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High Frequency Training
Velocity-based strength training is a broad term meant simply to imply any type of programming or periodization structure that uses fluctuations in the velocity of a loaded barbell as its central guiding premise. There are many possibilities in regards to the organizational and structural details of this type of programming, however my dealings with it have lead me down the path of high frequency training. In the context of this article, high frequency training is defined as training a particular lift 2-4 or more times a week, trending towards the higher end of that spectrum more often than not. High frequency training is physically and mentally intensive and requires a real investment in terms of time, yet the benefits are numerous and considerable.
Figure 1. More frequent training sessions (b) have the potential to lead to greater performance improvements than less frequent training sessions (a).
Focusing primarily on compound, structural lifts like deadlifts, squats, presses, and bench presses is the ideal way to proceed with high frequency training. These exercises recruit large, powerful muscle groups and therefore allow the lifter to use heavy loads. The result is the natural production of growth hormone, testosterone, and other powerful growth promoting substances within the body. High frequency training means more opportunities to impart a hypertrophy stimulus upon the body and as a result, more growth cycles for the body to grow stronger and benefit from. This type of training is also associated with lower repetitions, and the accumulated fatigue from multiple sets is a strong promoter of the more functional myofibrillar hypertrophy. On a related note, frequent loading increases the thickness, strength, and stiffness of ligaments and tendons due to increased collagen production.
Frequent training also has the ability to promote recovery. Movement promotes blood flow, and blood flow promotes recovery by removing waste products and delivering fresh nutrient rich blood to sore muscles. In the context of velocity-based strength training, the workload is variable and therefore always in line with what the body is capable of handling at that particular time. This is made possible by performance monitoring and the collection of data from previous training sessions. This ensures a trainee’s operational output for the training session is held within strict parameters in relation to their maximum output. The body receives a stimulus whose magnitude it can effectively recover and supercompensate from. As a result, a trainee is never in danger of doing too much and risking injury.
Figure 2. Velocity-based strength training applies the optimal dosage of a training stimulus to help deliver continued gains. The training load is variable and adjusts to the individual in order to prevent overwhelming the body’s adaptive processes. The result is successful supercompensation and a continued increase in the athlete’s performance over time.
When it comes to improving performance on a particular lift, its execution must be recognized as a skill. Each movement possesses its own unique neuromuscular recruitment pattern. Specific muscles must fire in a specific sequence and in a specific manner in order to produce the most efficient movement. High frequency training allows one to practice these movement skills and groove the neuromuscular recruitment patterns many times in the course of a week. This improved movement efficiency is largely neurological and results in enhanced intermuscular coordination, rate coding, and motor unit synchronization. The end result is improved strength.
Somewhat related to the issue of improved neurological efficiency is the notion of improved confidence as a result of frequent training. The more one practices the proper execution of a lift and does so with challenging weights, the more faith the lifter will have in their ability to perform the lift. This increase in confidence will enable the lifter to attack heavier weights in the future thereby improving their success rate for potential strength gains. Training with a high frequency also enables the lifter to have a more reasonable semblance of their capabilities and current state of their body. This helps to reduce the risk of injury caused by an overzealous or delusional trainee.
High frequency training and velocity-based strength training are a powerful combination and offer many benefits. Since training frequency is high, smaller inroads to recovery are made each training session. The body is effectively able to adapt to these demands as the recovery processes are not overwhelmed at any one point, and the cumulative effect of many small incremental steps can be profound. It is the goal to build off of and capitalize on the previous training session to gain momentum by being consistent and working hard. The long term implications are sizeable increases in strength.
REFERENCES
Bompa, Tudor O. (1999). Periodization: Theory and Methodology of Training. (Fourth Edition). Champaign, IL: Human Kinetics.
Bompa, Tudor O., & Carrera, Michael C. (2005). Periodization Training for Sports. (Second Edition). Champaign, IL: Human Kinetics.
Velocity-based strength training is a broad term meant simply to imply any type of programming or periodization structure that uses fluctuations in the velocity of a loaded barbell as its central guiding premise. There are many possibilities in regards to the organizational and structural details of this type of programming, however my dealings with it have lead me down the path of high frequency training. In the context of this article, high frequency training is defined as training a particular lift 2-4 or more times a week, trending towards the higher end of that spectrum more often than not. High frequency training is physically and mentally intensive and requires a real investment in terms of time, yet the benefits are numerous and considerable.
Figure 1. More frequent training sessions (b) have the potential to lead to greater performance improvements than less frequent training sessions (a). Focusing primarily on compound, structural lifts like deadlifts, squats, presses, and bench presses is the ideal way to proceed with high frequency training. These exercises recruit large, powerful muscle groups and therefore allow the lifter to use heavy loads. The result is the natural production of growth hormone, testosterone, and other powerful growth promoting substances within the body. High frequency training means more opportunities to impart a hypertrophy stimulus upon the body and as a result, more growth cycles for the body to grow stronger and benefit from. This type of training is also associated with lower repetitions, and the accumulated fatigue from multiple sets is a strong promoter of the more functional myofibrillar hypertrophy. On a related note, frequent loading increases the thickness, strength, and stiffness of ligaments and tendons due to increased collagen production.
Frequent training also has the ability to promote recovery. Movement promotes blood flow, and blood flow promotes recovery by removing waste products and delivering fresh nutrient rich blood to sore muscles. In the context of velocity-based strength training, the workload is variable and therefore always in line with what the body is capable of handling at that particular time. This is made possible by performance monitoring and the collection of data from previous training sessions. This ensures a trainee’s operational output for the training session is held within strict parameters in relation to their maximum output. The body receives a stimulus whose magnitude it can effectively recover and supercompensate from. As a result, a trainee is never in danger of doing too much and risking injury.
Figure 2. Velocity-based strength training applies the optimal dosage of a training stimulus to help deliver continued gains. The training load is variable and adjusts to the individual in order to prevent overwhelming the body’s adaptive processes. The result is successful supercompensation and a continued increase in the athlete’s performance over time. When it comes to improving performance on a particular lift, its execution must be recognized as a skill. Each movement possesses its own unique neuromuscular recruitment pattern. Specific muscles must fire in a specific sequence and in a specific manner in order to produce the most efficient movement. High frequency training allows one to practice these movement skills and groove the neuromuscular recruitment patterns many times in the course of a week. This improved movement efficiency is largely neurological and results in enhanced intermuscular coordination, rate coding, and motor unit synchronization. The end result is improved strength.
Somewhat related to the issue of improved neurological efficiency is the notion of improved confidence as a result of frequent training. The more one practices the proper execution of a lift and does so with challenging weights, the more faith the lifter will have in their ability to perform the lift. This increase in confidence will enable the lifter to attack heavier weights in the future thereby improving their success rate for potential strength gains. Training with a high frequency also enables the lifter to have a more reasonable semblance of their capabilities and current state of their body. This helps to reduce the risk of injury caused by an overzealous or delusional trainee.
High frequency training and velocity-based strength training are a powerful combination and offer many benefits. Since training frequency is high, smaller inroads to recovery are made each training session. The body is effectively able to adapt to these demands as the recovery processes are not overwhelmed at any one point, and the cumulative effect of many small incremental steps can be profound. It is the goal to build off of and capitalize on the previous training session to gain momentum by being consistent and working hard. The long term implications are sizeable increases in strength.
REFERENCES
Bompa, Tudor O. (1999). Periodization: Theory and Methodology of Training. (Fourth Edition). Champaign, IL: Human Kinetics.
Bompa, Tudor O., & Carrera, Michael C. (2005). Periodization Training for Sports. (Second Edition). Champaign, IL: Human Kinetics.
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