I have always been a fan of Tudor Bompas style of training. Generally he deals with the competitive athletic side of fitness. However, there are many concepts that he presents that are strong assets for any type of fitness training. I still find basic principles from almost a decade ago still being steadfast in the fitness world.
When it comes to a guide for ensuring a great strength training program, nothing beats Bompa's Six Basic Laws of Strength Training. The laws are the foundation from which every strength training program should be built. Anyone looking for more details on the basic laws then what I'm about to paraphrase should pick up (or download) Periodization Training for Sports.
According to Tudor Bompa:
1. Development of joint flexibility is most important.
He really points to the plantar and dorsiflexors to pay attention to. I see this kind of thing echoed in a lot of good training programs. I especially like Mike Boyle's and Gray Cook's approach to tackling this issue.
2. Development of ligament and tendon strength.
Something I usually don't take much notice to myself. I always figured it happens as you train. Which is very possible. However Bompa points out how easy it is to really injure ligaments and tendon through close to maximal lifting or plyometrics. Once injured badly... it's just never the same. Since last year I have been religiously forcing myself and clients into a form of pre-rehab or anatomical adaptative training every 4-6 weeks. Also, when close to maximal training or plyometric specific training I make sure rest breaks are adequate for tendon recovery. Save the ligaments and tendons and live to fight another day. Not a lazy thing or some form of a cop-out, on the contrary probably one of the smartest things any strength training individual should do.
3. Development of core strength.
This to me is actually numeor uno, but not according to Bompa. The core is where all movement begins. It also neutralizes motion, stabilizes and properly creatives powerful reactive actions. Most people with bad cores will have bad backs. The core is best worked in an intergrated manner. Some isolating training is okay to, BUT the core really needs to be used as part of a whole. Strong core strong body and weak core makes a weak body.
4. Development of the stabilizers.
This links right to strong core. According to Gary Gray the core complex is all the muscles from the scapulas to the patella. Many of the small muscles are created specifically for support of prime movers. One of the easiest ways I have seen to do stabilization dominant training is to change the "plane of motion" of the prime movers. In example, when deadlifting the prime movers are the hip extensors (quads,plantarflexors,glute max and medius). So, this sagital motion can easily be changed to a unloaded frontal motion (side to side) such as lateral lunge to bentover reach. This will force the stabilizing muscles of the deadlift to become more active. Also using unilateral exercises will help as well. The unbalanced training using inflatable toys (i.e. bosu ball), is not high on my list. So according to myself and Bompa keep it to a bare minimum.
5. Train the movement not individual muscles.
This is a huge rule for me. Human anatomy is very intergrated and complicated. Attempting to isolate muscles is not very useful when it comes to strength training. Most people (including bodybuilders) do train the movement but still call it individual muscle training. Doing squats is not just for quads and benchpress is not just effecting the chest. The key to making the body stronger and more powerful is the collaboration of muscle groups to create a proper motion.
6. Don't focus on what is new but what is necessary.
Amen! The market is flooded with programs and every sort of fitness device you could think possible. Along with these are all the gimmicks and new jargon that you don't need. Being strong is the ability to overcome a certain heavy load in a given exercise. Being able to do a million squat to squat holds to a overmarketed fitness/music video is not strength. Want to be strong? Stick with the basics, load the f*$king bar and SQUAT!
Reference
Bompa, T.O., Carrera Michael (2005) Periodization Training for Sports, second edition. (4)45-51
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