Force And Frequency Training Quick Workouts To Develop Speed And Strength

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Force And Frequency Training Quick Workouts To Develop Speed And Strength Mark Sherwood For more information from the author visit: http://www.precisionpointtraining.com/

Copyright © 2018 by Mark Sherwood Force And Frequency Training: Quick Workouts To Develop Speed and Strength By Mark Sherwood The author and publisher of the information in this book are not responsible in any manner for physical harm or damages that may occur in response to following the instructions presented in this material. As with any exercise program, a doctor’s approval should be obtained before engaging in exercise.

Table of Contents Introduction Chapter 1: Force And Frequency Basics Chapter 2: The 4 Levels of Force and Frequency Workouts Chapter 3: The Weekly Workout Schedule Chapter 4: Adjustments and Modifications Chapter 5: Modification #1: Decrease the Number of Training Days Per Week Chapter 6: Modification #2: Adjustments to the Level of Difficulty Chapter 7: Modification #3: Altering The Training Volume Chapter 8: Modification #4: Bottom-Up Loading Chapter 9: Adding Weight Chapter 10: A Resource For Successful Training About The Author Additional Resources

Introduction There are loads of weight training methods that can help you improve your overall strength. Many such training methods are based on heavy workouts that are quite intense and produce a high degree of fatigue. Force And Frequency Training offers a different approach by including the frequent use of light and moderately heavy lifting. The weights are lifted in a forceful manner on a frequent basis to help lifters and athletes develop speed and strength. At the same time, the workouts are brief and are designed to prevent the build-up of significant fatigue within a workout. Athletes With A Limited Amount of Time Athletes who are committed to demanding practice and game schedules may find force and frequency training to be a good fit for a conditioning program. Since the brief workouts are short and are designed to minimize fatigue, athletes will find that the workouts will not rob them of the time and energy needed for practice and competition. The basics of force and frequency training are very easy to learn. Once you understand the basics, you can easily modify the training according to your goals and preferences. All of this can be learned within the next 30 to 45 minutes as you continue to read through the contents of Force And Frequency Training.

Chapter 1 Force And Frequency Basics

Force and frequency training is based on the frequent use of short workouts that focus on forceful lifting to enhance speed, strength, and power. The workouts are low in sets, low in reps, and are often low in the amount of weight used, however, they should always be high in lifting force and frequency as these two training variables are the basis for triggering the development of speed and strength. 4 Sets of 4 Reps per Exercise The most basic force and frequency program consists of 4 sets of 4 reps for each exercise. Only 3 Exercises per Workout The number of exercises that are done each workout can vary according to your preference, however, the basic force and frequency workout generally consists of three exercises per workout. When four sets of three exercises are performed, each workout consists of 12 sets and a total of 48 reps. Basic Compound Exercises Ideally, the choice of exercises should consist of basic compound exercises that permit muscle groups to work together to produce forceful lifting. These exercises can be divided into three categories which consist of:

1. Pressing Exercises including: Bench Presses, Incline Presses, and Overhead Presses. 2. Pulling Exercises including: Bent-over Barbell Rows, Seated Pulley Rows, and Lat Pulldowns. 3. Any variation of Squats or Deadlifts. When planning a workout, remember that only one exercise should be selected from each of the above categories for a total of three exercises. Make sure when you perform the exercises that you lift the weights fast and forcefully. However, do not sacrifice good form by jerking or twisting your body. The weights should always be balanced and under control while performing exercises. Take as many workouts as necessary to work your way up to faster lifting while maintaining the ability to control the weights. Basic Workouts = 15 Minutes When the workouts are performed at the correct pace, they can usually be completed within 15 minutes or less. High Force, Low Fatigue In order to develop the ability to produce speed, strength, and power, you must lift with a high amount of force. Force production and fatigue are opposites. Some people believe that a muscle must be trained to the point of substantial fatigue to produce a training effect. Training your muscles to a high degree of fatigue may help with bodybuilding, but when training for the specific purpose of developing speed and power, fatigue robs your muscles of the ability to contract with maximum force. With this in mind, force and frequency training is designed to avoid the accumulation of fatigue, which is why the reps are fast and few. Since the reps are performed with speed, and only four reps are performed per set, the sets will tend to only last 5 to 10 seconds. Shorter Workouts More Often While the workouts are short, and the total time under tension is low, the workouts are done frequently to spread the weekly training out into shorter workouts. This will prevent you from ever doing a long training session in which substantial fatigue develops by the end of the workout. Workouts that produce a minimum of fatigue are necessary in order to recover for the next

workout which will occur within a short time span of 24 hours. Even though a brief exercise session may give you the impression that you are not doing very much within a given workout, you will be doing a substantial amount of work across the time span of a week. A Substantial Cumulative Effect Over the course of six workouts per week, you will be doing a total of 24 sets per exercise (or muscle group) which amounts to 96 reps per exercise. If you do three exercises per workout, these numbers will be tripled in terms of the total amount of work done for your entire body. The momentary effect of each workout may seem minimal, but the cumulative effect will be substantial. What does a basic force and frequency workout look like? There are four different workouts. Each workout varies in terms of the amount of weight used. The exact amount of weight used for each workout will be discussed in the next chapter.

Chapter 2 The 4 Levels of Force and Frequency Workouts

Force and frequency workouts are divided into four different levels. Each successive level represents an increase in difficulty. The difficulty of the workouts is based upon the amount of weight used. The four workouts are listed below starting with level 1, which is the easiest, and finishing with level 4, which is the hardest. Each exercise should be done for the following amount of sets, reps, and percentages of your single rep max: Level 1 Workout 4 x 4 @ 30% This means that each exercise is done for 4 sets of 4 reps using 30% of the maximum weight that you can lift for a single rep. It should feel easy to lift this amount of weight.

Level 2 Workout 1 x 4 @ 30% 3 x 4 @ 60% This means that the 1st set of each exercise is done for 4 reps using 30% of your single rep max. The 2nd, 3rd, and 4th sets of each exercise are each done for 4 reps using 60% of your single rep max.

Level 3 Workout 1 x 4 @ 30% 1 x 4 @ 60% 2 x 4 @ 70% This means that the 1st set of each exercise is done for 4 reps using 30% of your single rep max. The 2nd set of each exercise is done for 4 reps using 60% of your single rep max. The 3rd and 4th sets of each exercise are done for 4 reps using 70% of your single rep max.

Level 4 Workout 1 x 4 @ 30% 1 x 4 @ 60% 1 x 4 @ 70% 1 x 4 @ 80% This means that the 1st set of each exercise will be done for 4 reps using 30% of your single rep max. The 2nd set of each exercise will be done for 4 reps using 60% of your single rep max. The 3rd set of each exercise will be done for 4 reps using 70% of your single rep max. The 4th set of each exercise will be done for 4 reps using 80% of your single rep max. This set should feel challenging.

Rest Time Between Sets I suggest fairly short rest times between sets. The sets are short and only produce a minimum amount of fatigue. This will allow you to recover quickly between sets; especially the lightest sets. I recommend the following amount of rest after each set: Rest 30 seconds after performing a set that is 30% of your single rep max. Rest 45 seconds after performing a set that is 60% of your single rep max. Rest 60 seconds after performing a set that is 70% of your single rep max. Once you understand the basics of each workout level, the next step is to organize each workout into a weekly training schedule.

Chapter 3 The Weekly Workout Schedule When viewing the schedule for the force and frequency workouts, you will notice two things: 1. The easiest workout is level 1, which is performed every other day three times per week. 2. Workout levels 2, 3, and 4 are each performed once per week. The One Week Schedule The basic schedule for a week of workouts is listed below:

Notice that the heaviest weight used consists of 80% of your single rep max for four reps on day six. You may be able to use more than 80% of your single rep max for four reps, but if you do, your rep speed will start to slow down to the point where you sacrifice force and rep speed. If you want to go over 80% of your single rep max you can, but it will probably cease to be forceful lifting due to a slower rep speed.

Chapter 4 Adjustments and Modifications

It is likely that there are lifters who see some of the benefits of the basic force and frequency workouts, but the overall strategy and schedule does not fit neatly into their goals or training approach. This is why I am going to present four modifications to the workouts as you may find one or more of these changes to be more in line with your training goals or preferences. The modifications that can be made to the workouts are listed below and will then be discussed one at a time over the course of the next four chapters. 4 Modifications 1. Decrease the number of training days per week 2. Adjustments to the percentages 3. Altering the volume 4. Bottom-Up Loading

Chapter 5 Modification #1: Decrease the Number of Training Days Per Week

The basic force and frequency schedule consists of six workouts per week. You may not want to work out that often and you may not have the time to do so. If this is true, you can always consider the options on the following pages:

5 Workout Days per Week Day 1: Level 2 Day 2: Level 1 Day 3: Level 3 Day 4: level 1 Day 5: Level 4 This option is also shown in the table below:

4 Workout Days per Week Day 1: Level 1 Day 2: Level 2 Day 3: Level 3 Day 4: Rest: no workout Day 5: Level 4 This option is also shown in the table below:

3 Workout Days per Week Day 1: Level 2 Day 2: Rest Day 3: Level 3 Day 4: Rest Days 5: Level 4 This option is also shown in the table below:

Chapter 6 Modification #2: Adjustments to the Level of Difficulty

It is possible that you are not interested in speed as much as strength. In this case, you may choose to adjust the level of difficulty to be harder and heavier throughout the week. You may want to altogether eliminate level 1 and try some of the following options, or make up an option of your own:

Option 1 Day 1: Level 2 Day 2: Level 3 Day 3: Level 4 Day 4: Level 2 Day 5: Level 3 Day 6: Level 4 This option is also shown in the table below:

Option 2 Day 1: Level 1 Day 2: Level 4 Day 3: Level 2 Day 4: Level 4 Day 5: Level 3 Day 6: Level 4 This option is also shown in the table below:

Option 3 Level 4 every workout day This option is also shown in the table below:

Chapter 7 Modification #3: Altering The Training Volume

Perhaps you are looking at the force and frequency program and don’t mind the idea of doing brief workouts some of the time, but you don’t want to do them all of the time. You would like for some of your workouts to resemble a full length workout. You can easily make modifications to a force and frequency workout by doing more sets to increase the training volume. Adding Sets to Level 4 Workouts One example of increasing training volume would be to do a level 4 workout, but instead of finishing each exercise with one set of four reps with 80% of your single rep max, keep repeating sets until you have done two to four sets of four reps with 80% of your single rep max. The following sets and rep would be done for each exercise: Set 1: Do 4 reps @ 30% Set 2: Do 4 reps @ 60% Set 3: Do 4 reps @ 70% Sets 4, 5, 6, 7: Do 4 reps for each set @ 80% (i.e. 4 x 4 @ 80%) It won’t be necessary to add this many sets to every workout. Level 4 workouts are only scheduled once per week. One workout per week with additional sets will probably be enough assuming you include the shorter workouts throughout the rest of the week.

Add Sets to Level 1 Workouts If you want to add sets to workouts throughout the week, I would suggest targeting the lightest sets consisting of 30% of your single rep max. Level 1 workouts consist of 4 sets that are all done with 30% of your single rep max. This will be a very easy workout and four sets can easily be increased to six to eight sets in order to increase the volume and make the workout a little more challenging. Your level 1 workouts would then consist of 6 x 4 or 8 x 4 instead of 4 x 4. Adding Exercises Another way to increase training volume for a given workout would simply be to do more exercises. Instead of just doing three total exercises, you can do two to three exercises per muscle group for a total of six to nine exercises per workout. For example, you can do: Bench press, incline press, and overhead press for chest and shoulders; Squats, deadlifts, and leg presses for legs; Bent-over barbell rows, pulley rows, and lat pulldowns for back muscles. Once again, if you are doing high frequency training, you probably wouldn’t want to add this many exercises for every workout. Only one workout per week with six to nine exercises is necessary if the rest of your workouts consist of only three exercises. A weekly schedule with the inclusion of an extended workout that includes more exercises is shown below: Day 1: Level 1; Do three total exercises Day 2: Level 2; Do three total exercises Day 3: Level 3; Do three total exercises Day 4: Level 4; Do three total exercises Day 5: Rest Day 6: Level 4: Do 6 to 9 total exercises consisting of 2 to 3 exercises per muscle group.

Chapter 8 Modification #4: Bottom-Up Loading

Some lifters like to progressively add weight to their poundages each week. The problem with this is that when you exceed 80% of your single rep max, your ability to lift forcefully is compromised. This problem can be solved by using a method called bottom up loading. Bottom up loading is done by emphasizing the addition of weight starting with your lightest sets instead of your heaviest sets. For example, you can do a six week loading period in which you add 5% to your lightest sets each week. You would still do the regularly scheduled heavier sets throughout the week, but you wouldn’t add to them. The lightest sets with force and frequency training consist of the sets that are done with 30% of your single rep max. If you start out with 30% and add 5% each week, the following loading procedure would be used over the course of six weeks when adding to your lightest sets:

During weeks 1, 2, and 3, the load of the lightest sets will increase from 30% to 35% to 40% as shown below:

During weeks 4, 5, and 6, the load of the lightest sets will increase from 45% to 50% to 55% as shown below:

Once you have loaded your lightest sets to 55% of your single rep max, you can add weight to the sets that are done with 60% by increasing the load to 65% during week seven. You can also increase the weight of the sets that are done with 70% by increasing the load to 75% during week eight. If you follow all of these loading procedures for eight weeks, a level 4 workout would be done as follows during the eighth week: Set 1: Do 4 reps @ 55% Set 2: Do 4 reps @ 65% Set 3: Do 4 reps @ 75% Set 4: Do 4 reps @ 80% After a full bottom up loading phase, you should be strong enough to add a little weight to your sets that are done with 80%. You can then repeat the bottom up loading process again starting with the lightest weights at 30%.

Chapter 9 Adding Weight

Little by Little The basic strategy of force and frequency training is to do your lifting in small but frequent doses that your body can easily handle. The difficulty of the exercise is then slowly increased over time by increasing the weight little by little. The truth is that the level 1 workouts are so easy they are almost meaningless unless you have a plan for adding weight over time. Even the lightest sets will eventually result in a substantial increase in strength and speed if small amounts of weight are consistently added over time. If you simply add one pound every two weeks to your lightest sets, you will be using an additional 25 pounds by the end of a year, and an additional 100 pounds in four year. This consistency of high frequency workouts is what enables you to keep adding small amounts of weight to your workouts for a long time without getting stuck. When formulating a strategy for how often to add weight to your sets, I suggest increasing by increments of one pound if possible. One pound doesn’t sound like much, but if you simply increase your lifts by one pound per week, it will add up to over 50 pounds over the course of a year. Of course, the rate at which you add a pound can vary according to how quickly your body gains strength. If you are gaining strength quickly and want to add a pound every three or four days, you can. If you need to add weight at a slower rate by adding a pound every two weeks you can.

If you don’t have fractional weight plates that allow you to add weight in small increments, you can usually easily find them online and order some. However, I understand that not everyone will have access to fractional weight plates that will allow them to add weight in increments of a pound at a time. If you aren’t able to obtain fractional weight plates, you can add weight in increments of five pounds every three to eight weeks according to the rate at which you are gaining strength. Add Weight Without Decreasing Rep Speed Your ultimate goal when adding weight to your workouts is to do so without experiencing a significant decrease in rep speed. Some of the force and frequency workouts are light, and some of them are fairly heavy. You will always be able to lift faster when doing a light workout than when doing a heavy workout. However, the rep speed for your light workouts should never get slower and slower as you add weight over time. Likewise, the rep speed for your heavier workouts should never get slower and slower as you add weight over time. If you notice that your rep speed is getting slower as weight is added over time, you are adding weight faster than you are gaining strength. If this happens to you, decrease the rate at which you add weight. On other hand, if you can maintain the same rep speed as weight is added over time, you are adding weight at the right rate.

Chapter 10 A Resource For Successful Training

If you choose to use force and frequency training, you will start to get a feel for how your body responds to the training system within three to six weeks. At some point, you will want to evaluate your progress and should feel free to make any changes according to your goals and training preferences. If you want to keep using the basic force and frequency program the way it is written, then do so. However, you may also find that you need to choose some of the modifications listed in chapters 6, 7, 8, and 9 in order to achieve your goals. Some of you may want to use force and frequency training as a phase, or a part of your over-all training scheme that can be integrated with other forms of training. The bottom line is that force and frequency training should be viewed as a resource that can be adapted and utilized to suit your own training needs. It is my hope that the concepts addressed in Force and Frequency Training will bring you a step closer to success as you pursue your training goals. Best of training to you.

About The Author Mark Sherwood is a long time fitness enthusiast who has pursued weight training and other fitness activities for over thirty years. His educational and professional background include a B.S. degree as an exercise specialist in physical education from the University of Wisconsin Madison, and positions as a fitness instructor and physical education teacher. One of Mark’s passions is to distinguish between strength training concepts that are consistently effective as opposed to those that are effective for a short time period. Through his education, research, and personal trial and error, he has endeavored to gain the necessary knowledge to share effective training strategies with those who desire to maximize their training results. Mark resides with his family in Southern California. For more training resources from Mark, you can visit www.precisionpointtraining.com. In addition, you can you view more books on strength training that he has authored on the next page.

Additional Resources A Quick Guide To Strength Beginning Strength Training Cluster Set Training High Frequency Strength Training Heavy Frequency Training Individualized Workouts For Hardgainers Never Miss A Lift Overcoming Strength Training Plateaus Quick Workouts For Quick Muscles Rest-Pause Training Strength Training Capacity Strength Training Thresholds Strength to the Max The 1 x 100 Challenge The High Frequency Training Pyramid The Peak Strength Principle 12-10-8-6: A Workout Plan For Building Size And Strength