This 6 to 12 week Periodized Max Strength program is step 3 of 5 in a progression that results in peak performance. This Phase is the most essential step in Performance training. Fast twitch fiber recruitment results in strength and the fast application of this is Power... therefore to be powerful, fast, or agile Max Strength is the Key to Success.

Phase Three: Maximum Strength Phase

Objectives:

Train to eliminate Central Nervous System (CNS) inhibition. A reduction in the inhibition and a overall increase in strength will yield the greatest increased strength potential.

In this phase the main objective is to develop the highest level of force possible. All sports have different dominant abilities, for some it’s power, and others muscle endurance, and others speed. The common denominator is that each of these abilities is affected directly by the athlete’s maximum strength. During this phase the athlete must strive to achieve peak maximal force and strength. The ability to efficiently recruit FT muscle fibers depends on the content of a training period, this content will include intense (max) loads and explosive or dynamic power. When one creates high tension in the muscle, strength increases, thus when utilizing high intensity training loads and technique the same will occur, as one is a precursor to the other.

Athletic strength does not depend on body weight or size rather on recruitment of FT (fast twitch or white/type II) muscle fibers and motor units. During this phase Eccentric and Concentric contractions will be utilized. This training phase is not performed into or under exhaustive conditions therefore allowing high CNS activation, resulting in improved synchronization and coordination of muscle units both agonistic and antagonistic.

This phase or perhaps more applicably this dynamic application of force and explosiveness is performed during the later stages of the preparatory phase, or in the last phase of MxS.

MxS is required before a Power phase.

Combining MxS and Power training enhances speed and explosiveness.

The initial part of the routine is performed against a heavier load this stimulates a high recruitment of Fast Twitch Muscle Fibers. The follow up explosive/ quickness movements increase the firing rate of the Fast Twitch Muscle Fibers. Preparing the athlete for the quick, explosive actions required for all speed-power sports during the competitive phase.