Power can be defined as ability to produced greatest amount of force in shortest amount of time. Jumping is a perfect illustration of power. In order to elevate my body up in the air against gravity I need to produce plenty of force, but I also need to do this fast. Quickness would be best identified by ability to change direction in the least a mount of time. Basketball point guards are required to be quick but are rarely as powerful as their power forwards.
Good example of pure power exercise is clean and jerk. Ability to lift the weight depends both on strength and speed at which the exercise is performed. Jump rope is an ideal example of quickness exercises. Unlike clean and jerk, which requires lifting of a heavy weight, the emphasis in jump rope exercise is placed on the coordination and speed at which a light jump is performed.
In Sum, in dynamic modality a personal trainer will likely manipulate both the resistance and time at which the exercise is performed. Quickness exercises will place more emphasis on the time variable where the power exercises will place more emphasis on the strength variable.
As the name implies these exercises are to be performed at fast tempo. It is assumed that a client performing dynamic exercise has properly progressed to this movement. For power exercises, I would recommend repetitions between 5-8 and taking at least 2 minutes in between sets. Quickness exercises can be performed one after another, especially when training for a sport that requires conditioning.
Most of those who use this modality split body parts through out a week. This is based on traditional body building model where you, for example, work chest on one day, back on another, and legs on yet another, and so on. However, as a personal trainer, I have often used the upper-lower body split. This worked well for clients that workout 2-3 times a week. Moreover, unless you are planning to be a body builder the upper and lower body split should suffice. On remaining, days other modalities, or cardiovascular exercise, can be added to the program.
A good example of strength exercise is biceps preacher curls. By sitting on a preacher bench, the biceps are isolated for movement and the rest of the body is anchored so that all resources are focused on the work of biceps (although more accurately should be stated elbow flexors since there are more than biceps at work)
This modality can be exhausting because the key is to perform an exercise for 8-12 repetitions to nearly muscular failure. After the exercise, it is advised to take a longer rest period (1-2 minutes) as compared to other modalities to allow the muscle group to recover. Another option is to perform two exercises that work opposite muscle groups and then take a longer rest period. This is often referred to as super-setting.
This is my favorite modality. Through dynamic modality a personal trainer wants to achieve quickness and power. In reality, this modality could be split into two modalities, speed and power, however they are similar enough for the purpose of the current discussion.
It is important to remember that the circuit training should get your heart rate up, you should be breathing hard after completing a set of exercises. Each exercise should be challenging, working to about 80% of your capacity for about 15 repetitions. It also important that exercises should work different muscles groups or different planes of motions. Once again, in circuit training the goal is to increase muscular and cardiovascular endurance not stimulates one muscle group into growth.
General Strength Training
The general strength modality is what most people do when they decide to lift weights. The goal of general strength modality is to stimulate muscle to grow (aka muscle hypertrophy). The concept is rather simple, stress a muscle group with resistance so that it is forced to adapt by getting stronger. To achieve this, the muscles need to be accurately targeted. So If I want the chest muscles to grow I want to use exercises that train chest muscles and put least amount of load on other muscles (notice how this is opposite to integrative training)
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